Run

• 36m 15s
• 3.50 miles
• 10m 21s /Mi

Nose hill in Calgary. Went up 569 feet and down 619. The grade was 6.8 up and -6.1 down, with a max of 14.4% to the summit.

(#) Time Distance HR Energy
Avg Max
1 10:16 1.00 142 164 162
2 11:18 1.00 145 161 217
3 9:56 1.00 140 158 178
4 4:44 0.50 140 155 90

Sport

• Walking
• 5h 00m

Walking around the Calgary Zoo all day today. What a great place! Jacks loved the elephants, the lions (Alex) and the zebras (Marty!) the best. There's also a dinosaur park that was pretty cool!

Run

• 48m 55s
• 5.09 miles
• 09m 36s /Mi

Running around Calgary. 740 feet up and 754 down. Yikes!
Avg ascent was 6.5% while the descent was only -4.9. How's that fair? Max was 15.3%.
Laps Time Dist HR (av/max) Cal
1 9:51 1.00 143 190 166
2 9:33 1.00 136 145 174
3 9:45 1.00 150 159 212
4 10:02 1.00 149 159 203
5 10:03 1.00 137 157 165
6 0:45 0.07 142 146 10

Run

• 26m 55s
• 2.50 miles
• 10m 46s /Mi

Hills workout in Calgary... 4 repeats up Nose Hill. Please shoot me!
Avg grade for the whole run was 7%, but the max and where I was doing my repeats was 23.9%.

Run

• 1h 59m 37s
• 12.51 miles
• 09m 33s /Mi

Long run with running room group.
Mile 1: 8:19 - Arrived at RR late... had to book'er to catch up to the groups
Mile 2: 9:27 - walk break in here, so still going pretty good. Fell in with a 4hour pace group about 1/2way in
Mile 3: 10:00- slowed down with pace group
Mile 4: 9:12 - picked it up again. Inconsistent pacing.
Mile 5: 9:51. Feeling good.
Mile 6: 9:12
Mile 7: 11:51 - turnaround point.. had to wait for a guy in group to use the can, so lost some time here running in place
Mile 8: garmin sez 14:00, but I don't see how that could have been right... still waited a bit for bathroom buddy, but not that long
Mile 9: 9:28
Mile 10: 9:20 - legs started to get rubbery here. My traditional lsd breakfast of toast with PB failed me today, and my energy supply waned. Should have gelled.
Mile 11: 9:35 - left knee started to act up a bit. Felt a little stronger than mile 10, though
Mile 12: 9:18 - would have been quicker, but Lynn needed an extra walk break.
We did 10:1s all the way through, except for that longer period waiting on the washroom.
I was actually pretty spent at the end of this one, and my feet are toast. Hit a pile of puddles, got 3 or 4 booters, and my feet pretty much immediately blister up when I get my shoes wet. Oh well.
Cooled down with a trip to Timmys for an XL and some Timbits.

Lost some GPS coverage... MB sez I actually went 12 and a half.