Encore Performance

We had a great Canada Day Long Weekend. My sister and brother-in-law visited on Friday (with their own great news.. I'm gonna be an Uncle)- we spent the day at the beach and enjoyed fireworks at night. Saturday was spent in Brockville with my parents, and Uncle Mike, and Martyn (visiting from England). Sunday was a morning ride with the kids, chores around the house and splashing in the pool.

It sure was a hot one though! I managed to get out for a long run - a repeat of my 17K route from two weeks ago. Even though the temperature was 10 degrees warmer, I managed roughly the same time (actually, eerily the same time).

Here are the splits...

Route		June 19		July 3
Way Point	Approx Dist	Split	Elapsed	Split	Elapsed
Start	0	0:00	0:00:00	00:00	0:00:00
1 Km	1	05:11	0:05:11	05:05	0:05:05
2 Km (just before P8 Parking Lot)	2	05:50	0:11:01	05:30	0:10:36
Green Creek Bridge (2nd Expansion Joint)		05:25	0:16:26	05:24	0:16:00
HWY 174 Overpass (1st Expansion Joint)		09:19	0:25:45	09:21	0:25:22
Turnaround 1	5	03:00	0:28:46	02:58	0:28:20
HWY 174 Overpass (1st Expansion Joint)		02:48	0:31:34	02:59	0:31:20
Green Creek Bridge (2nd Expansion Joint)		08:55	0:40:33	09:09	0:40:30
P8 Parking Lot	8			05:47	0:46:17
1 Km (Parkway Start Point)	9	11:27	0:51:52	05:43	0:52:00
Bend in road (2K marker on my 5K route)	10	05:49	0:57:47	05:36	0:57:36
Boat Launch Overpass (2nd Expansion Joint)	11.5	07:58	1:05:00	08:16	1:05:53
Turn around 2	12.5	05:53	1:11:38	06:04	1:11:57
Boat Launch Overpass (2nd Expansion Joint)	13.5	05:41	1:17:20	05:54	1:17:52
Bend in road (2K marker on my 5K route)	15	07:50	1:25:10	08:02	1:25:55
1 Km (Parkway Start Point)	16	06:18	1:31:29	06:19	1:32:14
Home	17	05:54	1:37:23	05:55	1:38:09

Oh.. and last Thursday's duathlon was a good one too - I was on PR pace, until the second run, where the sun just sucked everything out of me:

Phil B
R1 3K) 12:10
T1) 00:58
B 15K) 27:20
T2) 00:42
R2 3K) 14:07
Total)55:19