Today was great! I got up early and went for a swim lession with Lincoln and the Cops team at the Hardisty pool. We swam a 300 meter warm up and the a 9 x 100 meter workout. We finished up with some instruction on drafting and passing during a race.
After the swim it was time for the weekly long run. I haven't really been keeping up with my runs
(a lack of time and trying to swim more). According to my Endurance planner I was supposed to do a 2 hour run today.
The group of us headed out towards the river valley trail system at a pretty good pace (5.15). It was a nice spring morning slightly overcast and about 8c. I stayed with the lead pack for the first 15 mins. and as we headed east through Goldbar park towards Rundle I thought that the pace could be wearing me down faster than I wanted if I was going to run for the 2 hour work out. I slowed to a more comfortable pace of 6.0bpm and my heart settled into a nice 142 bpms.
As I ran along the trails next to the river there were lots of people out walking thier dogs or kids. I would try to say hello to people as I ran past.
Another team member Albert joined me about 6 km into the run. He is new to the team and is more about the swimming and running and not as interested in doing Ironman just yet. We ran along and chatted as we chased the lead group further and further North through the park system. Every once and a while the lead group would stop for a break and wait for us. As soon as we caught up the group would start out again, so we would just keep running.
After we ran through what looked like a whole new park system and reached a little more than 10km I decided it was time to turn around.
Albert and I ran all the way back to the pool talking and enjoying the run.
It was fun to run with Albert and it felt great to put on some serious mileage today. My Garmin HR watch said that I burned about 1600 calories on the run and ran a total of 20.45km.
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