Run (Progression) 1:40:00 [3] 17.0 km (5:53 / km) weight:169lbs shoes: NB 858 (1)
Huntmar, Scotia, Richards, March, Brookstreet. A little stiff from yesterday but not too bad. New shoes still a little hard/sole. Stretched for 1/2 hour afterwards. Legs felt good.
Run long (long slow distance) 4:30:00 [3] 42.0 km (6:26 / km) weight:170lbs shoes: NB 857 (3)
Home, Stitsville, old rail trail to Kanata, Timm rd, Moodie, Cycle trail through equestrian park to 19th tee finishing through Carling Rd to Brookstreet. Stiff last 30 minuts, tied and thirsty.
Run (Progession run) 1:15:00 [4] 13.0 km (5:46 / km) weight:168.5lbs shoes: NB 857 (2)
Progession run..building from slow to strong finish...add in fartlek along huntmar...running and jogging between light poles..still a little sore from 30km run yesterday.