17.5 km Long Run in 1:35:30 - 5:27 Average Pace

Today was the gold medal men's hockey game in the Sochi 2014 Olympics, so the entire nation was glued to their TV sets to watch the game. As such, all normal activities were put on hold until Canada beat Sweden by a score of 3-0.

So Jed and I went into GoodLife fitness to run with Scott Meathrell. The plan was a 10 mile run, but we extended it to just shy of 11 miles from GoodLife down to Springbank Park, around the loop and back. We weren't pushing the pace, and it felt good. While my right leg as super-tight for the first 5 kilometres, it felt fine after that. And we seemed to get stronger and faster as the run went on. Here are our splits:

5:34
5:42
5:32
5:35
5:42
5:31
5:24
5:25
5:23
5:28
5:21
5:16
5:27
5:27
5:28
5:22
5:21
4:43 (pace for 540 m.)

It was about -6 C when we started and about -3 when we finished. But the sun was shining which made a difference. Some wind in our face on the way out, and at our backs on the way back. All in all, a very pleasant run.