Excellent 35.38 km (22.1 mile) Long Run

Today, Coach John had us start with about a 1.6 mile out-and-back in Gibbons park, and then we continued our regular circuit down to Boler and Southdale, over to Wickerson, an out-and-back along Baseline to West Del Borne, back into Byron, up to St. Thomas Aquinas Secondary (Sanatorium & Oxford), and back through the park to Gibbons again.

Marc Labreche, Brian Kilborne and Bernie Laforte let me tag along. They had a very healthy pace all the way back. Here are our splits:

5:44
5:51
5:46
5:34
5:21
5:18
5:20
5:18
5:18
5:24
5:15
5:22
5:34
5:36
5:34
5:21
5:01
5:32
5:05
5:03
5:12
4:59
4:55
5:14
5:02
4:49
5:06
5:07
5:10
5:05
5:10
5:02
5:00
5:08
5:04
4:48 pace for 380 m.

Note that we were considerably faster coming back then we were going out -- and the last 10k were basically a gradual uphill from the far west end of Springbank Park

Average pace 5:16/km over 35.38 kilometres. I'll put this in the books as an excellent run!