Monday, April 26, 2010

The 2010 Police Half Marathon Official Results

My official time is 1:53:59, for a pace of 5:25.
I placed 600th out of a field of 1829.
86th out of 193 in my age division.

Compare it with last year:
Official time was 1:53:34, for a pace of 5:24.
Placed 609th out of a field of 1833.
84th out of 194 in my age division.

Am I consistent or what???
(L n K )

Sunday, April 25, 2010

The 2010 Police Half Marathon

Okay, this wasn't looking too great last night, when snow was coming down in great, fat, wet blobs, so thick at times I couldn't see more than a block. When I got up this morning, the snow had stopped, but it was pretty white on lawns and stuff. The street looked wet, and I hoped it wasn't icy.

I was up early, had a good breakfast, and took my time getting dressed. Definitely a day for the thermal tights. I resisted the urge to put on an extra tee, but brought one just in case. I headed out, first to Starbucks, then to Mount Royal University campus. I was early enough that I got a parking spot quite close to the starting line.

I wandered a bit, ran around the parking lot lightly, warming up. Then I went inside and walked into the big room where everything was being set up. It's a broad space, with a running track around a huge pit. Bleachers on one side with spaces between allows you to walk down into it, where volunteers were picking up safety vests and instructions. There was a stage in the middle, and people were already lounging in the seats.

I stretched a little, suddenly feeling some tightness in my hip, and at that moment realized I had forgot my Garmin. I stood for a moment, considering what to do. For a 10K, I wouldn't have bothered, just go run, but for longer distances I rely on it to time my run walks and keep me on pace. Yeah, I know, it's a great big crutch.

It was still over an hour until start time, so I ran to the car, then drove home to get the darn thing. I was back within half an hour, but by then the people were pouring onto the campus, so instead of drifting along with a line up searching for parking, I just pulled into an overflow lot across the street on the old army base.

I got the bib pinned to my windbreaker, and threaded the strip of plastic with the timing chip through my shoe lace. Then joined the crowd crossing the street heading to the race start. One visit to the bathroom, and it was fifteen minutes to go. One more visit and by the time I got out the door and into a spot in the starting crowd, it began to surge forward.

There's always a bit of adrenalin in waiting for the start, and then when we start moving forward, we aren't quite sure it's started, but the people in front of us start running, though sometimes it's more like running in place. And then as people spread out and can take bigger steps, there's the sound at the starting mats. When a chip crosses a sensor, there's a beep, but at the start, it's a million beeps all run together making one long continuous beee-e-e-e-e-e-eep.

The run was pretty nicely paced for the first ten minutes. With width of the lane and the number of people, it kind of throttles you back a little. It's kind of nice since you don't have to worry about keeping a lid on the adrenalin and over doing it at the start, cuz it's too crowded to go fast.

I made some headway along 50th Avenue, and down 19th Street. At the tennis place, we turned onto a narrower road to the water treatment plant. Then onto the narrow path, well, narrow for a few hundred runners, down to the dam holding back the Glenmore Reservoir. On the other side, it stayed narrow, all around behind the Rockyview Hospital.

Just past the hospital we wound through the small neighbourhood of Eagle Ridge. And then onto a narrow path again to the Heritage Park parking area. The trail crosses several driveways in and out of the parking lot, and at every one, on either side of the roadway, there was a post in the middle of the path, to keep cars from trying to drive down the walking paths. I managed to stay aware of most, but one almost caught me, and I managed to sidestep it just in time. I wonder how many people run into those things.

Along the rest of the path to 90th Avenue, lots of people were hooting and rattling cowbells and other noise makers. That part went by fast. On 90th, I immediately faced a long gentle hill. Last year it seemed to go forever, but today I was over it quick and down the other side, to the entrance to the marina.

Last year they routed us through a playground which had a weird zigzag entrance on each side, impossible to run through, and only wide enough for one person at a time. This year we stayed well away from that weirdness, and were on the main path on the south side of the reservoir.

I knew that long descent was coming, steep and winding into the Weaselhead Flats area, where the Elbow River comes into the reservoir. It seems to take forever to get to it, and once there it was long and winding and steep. At the bottom, it's a straight flat stretch to a foot bridge over the river, and then a long climb up the hill again on the north side.

Where the energy came from, I don't know. I powered up that long hill, barely slowing down from my usual running pace, which of course was not the pace I was running today. Maybe it was adrenalin or something, but I was pushing pretty hard out there. The couple of times I checked my pace it was around 5 min/km, and while I couldn't maintain that on this hill, I probably managed to keep it under 6 min/km.

At the top, I took a walk break, then it was the long stretch, running along 66th Avenue. I had no idea how far I had come. On the other side, before windy hill down I saw a marker for 13 km. Near the end of 66th, I spotted one for 16 km.

I was starting to feel it. My pace was becoming challenging to keep up to, but I found that any grade I was on didn't seem to affect it much. I powered up the walkway over Glenmore Trail, and down into the neighbourhood on the other side.

We zigzagged back onto 19th Street, and about the tennis place, I took my last walk break. I didn't notice the place there at all, just houses on the left, park on the right.

That last bit of rest helped and I felt good as I turned onto 50th Avenue. I didn't see any more markers, so had no idea how much farther I had to go, but I just put my head down and ran. I pushed hard, hoping I could keep it up, and I passed a lot of people on that last kilometre or so.

Coming up to the last curve, the crowd was loud; that was kinda nice. About 150 metres from the finish line, I stretched, lots, and did a full sprint. I passed one girl, who was pushing pretty hard, but she really kicked it down after I passed her, and she passed me. She never got more than a couple of metres ahead of me, but we crossed the line flat out.

After that I got my medal, and was trying to stop vibrating, chugging water and gasping through a coughing fit. After a few minutes, I went inside to scarf down a couple of bananas and cookies, and call it a day.

Today's run:
Distance: 20.07 Time: 1:43:45
Average speed: 5:10 min/km. (11.61 kph)
Rest distance: 1.32 km. Rest time: 11:00.
Total distance: 21.39 km. Total time: 1:54:45.

Shoes: New Balance 769 (Blue).
Today's earworm: Pure L n K
Weather: Cloudy and 2C, and a little breezy.

Thursday, April 22, 2010

Fast Turn

In the weather, that is. It wasn't quite as nasty as a week ago, but it still got cold and windy. Again I started with shorts and a tee, but this time it was about right.

Funny how the path gets so much quieter when the weather turns. Even the cyclists had thinned out.

And I seem to be preoccupied with weather when I write here; what's up with that?

Anyway, the rain didn't start until near the end when I was running the top of the bluff. And it didn't really start to come down with any conviction until I was doing my post-run stretching in the shelter of my front step.

Today's run:
Distance: 10.05 Time: 57:21
Average speed: 5:42 min/km. (10.51 kph)

Shoes: New Balance 769 (Blue).
Today's earworm: Endless Longing.
Weather: Cloudy and 13C.

Tuesday, April 20, 2010

Deceptive One

I felt totally slow out there, dragging and heavy. Dunno what goes on; maybe I should have had a lighter lunch. But my stats are pretty good.

Boy, is it busy out! There were dozens of runners and walkers tonight. It's so nice so I imagine everyone is getting out and enjoying the fabulous weather. It messes up the cyclists though. They actually have to slow down once in awhile. Only a matter of time before they hit someone.

The Stairs were jammed when I went by. I don't imagine anyone is running them for all the people on them, except for the rude ones who push their way through. Several places were jammed with people: the north end of the C-Train bridge, a crowd at the south end of the Crowchild bridge, just before going under the Metawa Bridge and in the big space at Eau Claire at the Jaipur Bridge to Prince's Island.

The Stairs were still jammed on the return trip, but I had The Path almost all to myself. At the top I was right back in the crowds along the edge of the bluff.

Today's run:
Distance: 10.17 Time: 57:36
Average speed: 5:39 min/km. (10.59 kph)

Shoes: New Balance 769 (Blue).
Today's earworm: Missing You.
Weather: Sunny and 20C.

Monday, April 19, 2010

Getting Better

That's what it feels like at least. That I'm running better and faster and smoother. It's spring and it's beautiful out, much too nice for indoor anything. Early Sunday mornings when it's sunny and clear are wonderful running times.

Except it wasn't all that clear. It was just slightly cool, bright and sunny. Still, it took me awhile to get moving. There was a slight breeze that had me thinking briefly of wearing the vest, but naah.

Foot traffic along the bluff was already busy, and the boot campers were tearing up and down The Stairs or running up The Path or laying on mats on the grass down below, crunching and planking and stuff. I ambled past all of that to the top of The Path and kept going down to the Centre Street bridge.

The Bow dominates the east end of downtown now, and it's only three quarters of the way up. There are no walls yet in the lower floors so you can see daylight through the glass. It's just massive.

At the bottome of the bridge, I took the pedestrian ramp down to the promenade and made off toward Eau Claire. Orange cones on the pavement again, so what could be happening today? I must have missed the start by a good twenty minutes or so. The first of a very few runners came toward me once I got past the Peace Bridge construction. And once past the Metawa Bridge there was the occasional kilometer marker.

At Crowchild I kept going toward the Lawrey Gardens. Quite busy down there, though not exactly a steady stream of people. I think people are glad to be able to walk that side of the river now, even if there is still a bit of an ice cap just past the avalanche warning signs.

The ice still covers the path for a good hundred metres or so. But there is a trail of sand making a path along the high side, and with the melting the old sand underneath is coming out so it's pretty easy to walk along. The gate at the far end is locked again, though I don't know why they would bother. It's probably been open for most of the winter. But I like that to get around it, I can dodge into the trees and take the short path that winds through there and around the gate.

Picnickers were setting up in Edworthy Park near where I approached the bridge. It was that kind of day. The parking lot on that side was looking to be filling up, and the north side was busy too. And just past Angel's Cafe, more orange cones and a few runners with racing bibs. I asked someone who said it was the Spring Trio run.

The public washroom is a welcome stop most times that I run this loop. It seems like once I stop there, I get a substantial second wind. As much as I describe the things I go by, I think I kind of zoned out for most of this run, just kind of set the autopilot and went inside of myself. From the washroom to well past the Louise bridge, I occasionally woke up to the fact that I was travelling.

I had a driven quick pace and I was stretching a little. When I came out of my reverie at times, I seemed to be flying. But I felt not there for some of it. Head gone off on some daydream or reverie.

By the time I got near the ramp up to the foot bridge at the curling club, I had to wake up. I was feeling the exertion by then. I consciously backed off a little. I got to The Stairs, didn't exactly bound up them, but I didn't slow too much.

On The Path, I knew I had had a good run because I pretty much had nothing left. Near the top I did push a little to finish it off, but I was breathing awfully heavy.

I ran through almost crowds of people along the top of the bluff, and it struck me again that I was still in the sunshine. At the beginning the western sky had been dark, and the middle part of the run it was mostly overcast. Now the sun was back, the west was clear. A beautiful finish, but I was definitely done.

Sunday's run:
Distance: 17.03 Time: 1:32:32
Average speed: 5:25 min/km. (11.04 kph)
Rest distance: .87 km. Rest time: 10:00.
Total distance: 17.91 km. Total time: 1:42:32.

Shoes: New Balance 769 (Blue).
Today's earworm: Yes Ma'am! I'm On It!
Weather: Partly cloudy, 11C at the start, 14C at the finish.

Friday, April 16, 2010

Feeling Off Track

For some reason, I've been feeling out of sync. I'm still getting to the runs when I usually do, and getting back to regularly doing the 10 km loop rather than the 7 km loop has made a big difference. I suppose I tie myself to routine too much, but writing these notes after every run, while not exactly enlightening prose, is part of my running habit, and I've been neglecting it.

It's all part of motivation. Getting back to being motivated to run, through running the longer loop and signing up for a few races, helped. Now I want to get motivated to write more.

Yesterday's run was good. It felt fast for me, and it was. Everything was working reasonably well. The weather, well, it's reasonable. It is early spring still, so there's some chill, and that wind is still pushing at us as we navigate the paths and rails.

Sometimes I feel like I'm in a bit of a rut, running the same loop time after time. What I think it is, though, is that there's people out there running the same loop. I think that's what draws me again and again to running the river. Changing the path I run might take me away from that.

Anyway, it was a pretty typical run, I'm running strong and that's about all there is to say.

The Banff Jasper Relay is coming up, and the company I'm working with is putting together a team. Stay tuned.

Yesterday's run:
Distance: 10.16 Time: 55:16
Average speed: 5:26 min/km. (11.03 kph)

Shoes: New Balance 769 (Blue).
Today's earworm: Always and Forever.
Weather: Sunny and 11C.

Tuesday, April 13, 2010

A Run

Actually, I didn't write about Sunday's run yet. I did the loop again, running the path along the bottom of Spruce Cliff. There's still a goodly gob of ice covering the pavement at one point, probably half a metre deep still. The nasty snowfall we got Thursday had stuck to it, and it wasn't quite as greasy as the week before. Otherwise a good, nondescript run.

Sunday's run:
Distance: 16.88 Time: 1:33:10
Average speed: 5:31 min/km. (10.87 kph)
Rest distance: .93 km. Rest time: 10:00.
Total distance: 17.82 km. Total time: 1:43:10.

Tonight was like that too. I seem to be in a rut.

It was cool, a little breezy. I over dressed as I couldn't warm up on the walk home from work, so I was a little sweaty. The run felt slower tonight, and maybe a little more relaxed. I dunno. But as I often do when running, there were a couple of times when I wanted it to be done.

A surprise as I passed under the Louise Bridge - the stairway up to the patio around the parks office is gone. There has been a lot of construction activity around that building lately, and the parking lot has been fenced off and filled with equipment and materials since last summer.

I don't know what they're doing there, but they have some kind of drilling rig and a small crane sitting there for a few weeks. Goes well with the crane pounding piles for the Peace Bridge. And I notice three more cranes near the Millennium Park. I suppose they are part of the work on the LRT extension.

I noticed that too. Those are all mobile cranes, but the skyline still holds a few of the big ones on top of buildings. Only eight are visible now from the bluff. A little over a year ago, I counted twenty. Guess the building boom is over.

Yesterday's run:
Distance: 10.18 Time: 59:07
Average speed: 5:48 min/km. (10.33 kph)

Shoes: New Balance 769 (Blue).
Today's earworm: Near My Heart, Always.
Weather: Cloudy and 2C.

Friday, April 09, 2010


By the weather, that is. Man did that turn nasty! When I left work, it was windy, but not too bad. I got home, changed to shorts and a tee, double checked the weather and temp and decided to wear a vest, because of the wind.

It had been pretty grey all afternoon, so wasn't expecting it to be all that nice out. I ran along the bluff and turned the hairpin onto the top of The Path. That's when I noticed a squall coming down the river valley. It was slightly obscuring Spruce Cliff, but I wasn't too concerned. It was still quite decent out.

About halfway down The Path, the snow started, the kind that would probably be called snow grains. And the wind too. It was coming from the northwest, and The Path is well sheltered from that direction.

After crossing to the trail along Memorial Drive, I was in the full brunt of the wind. Still it wasn't too bad, and the snow seemed to peter out. The pavement wasn't even wet. But that wind had a chill to it. It seemed to get colder as I ran and my hands were cold, enough that my fingers and wrists ached a little. I was hoping they would warm up from the exertion, but the wind was slowing that.

Just past the Louise Bridge, the snow squall intensified and so did the wind, like, a lot! But again, it let up by the time I reached the Metawa Bridge at 14th Street. I briefly thought of ending the outbound leg there and settling for a 7 km run, but my hands felt better. My bare arms and legs were fine.

The next kilometre was just plowing into the wind until I reached Crowchild. The snow was barely enough to dampen the pavement on the path, while the wind continued to coldly bite.

I crossed a bouncing footbridge under Crowchild, the wind strong enough to set up some resonance. It was a relief to get to the south side of the river and be running with the wind, and also to be in the lee of the trees and bush along the edge of the river.

Just past the Pumphouse, the snow began in earnest. No more snow grains, this was big fluffy stuff, and wet and heavy too. It was actually kinda nice, and would have been delightful if not for the wind. I noticed then that my bare legs and arms were cold at the skin. My hands were fine though, with the wind behind.

And then the wind wasn't behind. The snow began to thicken. Along Bow Trail, nearly a parking lot at that point, probably from some accident or maybe all the construction for the new C-Train leg, the wind really started to drive the snow hard. There is little shelter along that stretch, all the way to 14th Street.

It was better after than with more trees, but the snow continued to intensify and so did the wind. By the time I reached the C-Train bridge, I was feeling soaked through, and the wind started to suck the heat out of my body. I took the detour around the Peace Bridge construction, at the far side turning fully into the wind, and I got the full brunt of the driving wet snow.

The rest of the promenade, I don't know what it was. I was thinking of the suspension bridge from Prince's Island to the curling club, how exposed it was, and how I'd be running straight into the wind, and how wet and cold my shirt and vest were. It wasn't all that bad, though.

On The Path Under The Stairs I had the wind behind me. I pushed hard all the way up, not so much to be fast or because I felt strong, but just to try and generate some body heat. I ran the top of the bluff head down and into the wind, and finished strong.

At home, I skipped most of the post-run stretching, took a couple of pictures out the front window including this one, and went straight to a long and very hot shower.

Yesterday's run:
Distance: 10.10 Time: 57:27
Average speed: 5:35 min/km. (10.41 kph)

Shoes: New Balance 769 (Blue).
Today's earworm: Get me home L n K!
Weather: Cloudy and 10C with winds about 30 kph gusting to 45 kph at the start; an hour later it was snow and -1 with winds 45 kph gusting to 60 kph. Yikes!

Tuesday, April 06, 2010

March is Being March

The usual. Big wind, a little cool, cloud, sun, cloud, more cloud. Good running weather if you aren't fighting the wind too much, though

It was pretty usual, home from work and right back out. Boy, it was sure busy on The Stairs. I think there were at least three fitness groups running up and down, plus a large group in the park at the top, and another group at the bottom by the parking lot.

But past that, well it was busy on the foot bridge to Prince's Island, but the path along Memorial was rather quiet. I guess that wind was carrying enough of a chill to keep people on treadmills, or whatever they do when they don't run out side.

At times the wind was really brisk. In fact the foot bridge under Crowchild was bouncing a little, some resonance with the air movement. I usually feel that on the bridge to Prince's Island as it's a suspension bridge, and tends to bounce a little at times. Give a run an odd feel, sometimes squishy as the deck moves downward when your foot strikes, sometimes slappy hard when it's moving upward.

On the south side of the river, there were a few more runners, and a lot more cyclists. It gets a little crazy, and I think some cyclists tend to let safe practices slide a little in their hurry to get where ever they're going.

After the construction site for the Peace Bridge, the promenade was almost deserted. I think most people going east just take 2nd Avenue until it intersects with the promenade at the cul de sac just west of the construction site.

The crossing from Prince's Island to the curling club was still busy, lots of people walking home from work. I managed to get to The Stairs in a break between running groups so no waiting, and the two flights to The Path were unimpeded.

I made a conscious effort to run The Path as hard as I could without collapsing half way up. I think I did pretty good, outrunning a cyclist crawling up the slope.

There was still lots of traffic though, running The Path, The Stairs and the trail along the bluff. And lots of dogs, too. All kinds, from a passive aggressive border collie who fought against the leash by lying down in the middle of the path, to almost colliding with a Great Dane ambling back and forth along the path. Then some stretching paces to my finish line and short cool down walk home.

Still fighting the cough. It came out every once in awhile, not severe enough to slow me down, but annoying. Hope the darn thing goes away soon.

Yesterday's run:
Distance: 10.29 Time: 57:37
Average speed: 5:35 min/km. (10.72 kph)

Shoes: New Balance 769 (Blue).
Today's earworm: Just L n K.
Weather: Cloudy and 9C.

Sunday, April 04, 2010

A Complete Loop

It's still early spring, and temperature-wise, that was very evident. Although not so bad...

I took a chance on shorts and tee, and as a concession to the time of year I wore my running vest too. The first couple of blocks walking were chilly, I thought about my clothing choices, but was pretty sure I'd be warm after fifteen or twenty minutes. I was right.

This cold is a pain. I'm still a little stuffed up, and after a few minutes of huffing and puffing, I began a bit of a hacking cough, that accompanied me throughout the whole run.

On the promenade, I passed a few orange cones, and a glance down toward the Y revealed the finish gate of some run. I saw no one around, so either it was already over or hadn't started yet.

Lots of walkers and runners near downtown. At the west end of Prince's Island, the promenade is blocked off and detour signs direct the foot traffic out to 6th Street and then 1st Avenue to get around the fencing and construction. Construction of the Peace Bridge is underway.

Once I was back on the promenade, I met the first bibbed runner. I met a few more before the C-Train bridge, and a few people standing there cheering them on. Once past the Louise Bridge and along Bow Trail, I began to met dozens of runners, most with bibs. At the Metawa Bridge at 14th Street, I asked volunteers at a water table what was up, and was told it was the Hustle for Hunger run, a 5K and 10K fund raiser.

All along the path toward Crowchild, traffic was heavy with racers, and more volunteers cheering at the bridge there. They were running straight along the river, and thinking it might be clear that way, I decided to head that way too, through the Lawrey Garden Natural Area.

It wasn't too long until I reached the turn around point for the racers, and continued along the trail, hoping it wasn't too iced up. The weather has been pretty nice but maybe not warm enough to eradicate all the ice that builds up below Spruce Cliff from the natural springs.

I crossed the tracks at the west end of Lawrey, and the gate was still across the path just a ways up. A well worn path went around it, and there were a couple of runners up ahead. This stretch, about 100 metres long, has signs warning to not stop because it's an avalanche area. There is no snow at all up on the slope, but the retaining wall they built at the top last year looks formidable from below.

It wasn't too far past that, that I caught up to the couple ahead of me as they picked their way across the big ice sheet that was still across the path. We gingerly picked our way across. Mostly it was a little crusty and graveled, but the ice was wet, and sloped, so it took awhile to get across.

I passed the couple after that, and crossed a couple of much smaller ice sheets. It was nice to get back along that trail, into the trees. The gate at the west end was opened slightly. I wonder if someone cut the chain so they wouldn't have to take the small detour through the trees to get around it.

I passed the parking lot at the south side of Edworthy, crossed the tracks again into the picnic area. Lots of people walking the path, but the foot bridge across to Angels Cafe was quiet.

A quick bathroom break, and continued toward downtown. Being cooler and a little windy, there weren't that many out running once I was out of the racing crowd. The wind was brisk and had a bit of a bite, but I was in shorts and light tee, and it wasn't all that bad.

As usual, my return trip seems to be when I stretch a little more and pick up the pace some. The occasional glance at the GPS told me my pace was pretty good. The traffic was a trickle and I ran head down and hard, well, hard for me.

At the foot bridge to Prince's Island I took the ramp agressively and crossed Memorial to the The Stairs. On The Path I pushed a little bit and was almost past the steepest part when a walk break started. I got to dodge running that part. But it was a nice rest, because I took the last 100 metres of The Path hard.

I'd picked up a rock just before the ramp and it was rattling around in my left shoe. Occasionally it was jab under my arch, or the ball of my foot. It didn't bother me much running up The Path, but was annoying once I was on the trail along the bluff. By the time I reached the top end of The Stairs, I'd managed to shake it into the toe of my shoe, so that it nestled somewhere between a couple of toes.

Which reminds me, I must dump that rock out...excuse me a moment... such a tiny little thing can be so aggravating.

Anyway, I'm all runned out, the cough threatened but never really developed, and it was a good fun morning.

Today's run:
Distance: 16.9 Time: 1:34:56
Average speed: 5:37 min/km. (10.68 kph)
Rest distance: .89 km. Rest time: 10:00.
Total distance: 17.79 km. Total time: 1:44:56.

Shoes: New Balance 769 (blue).
Today's earworm: Easy L n K
Weather: Sunny and 3C at the start, 6C at the finish.

Friday, April 02, 2010

Cold Run

As in head cold. Almost completely stuffed up. Major sniffles and contributing to deforestation through tissue overuse.

I'm getting better though. After a week and a half, I'm just stuffy. Someone said a run would be a good way to burn off the last of it, so I dubiously set out.

The problem was the hint of a cough that began almost as soon as I walked out the door in my running duds. I did okay up to and along the bluff, and down The Path. After ten minutes I still hadn't collapsed in a hacking fit.

Around 10th Street was when it started. I would cough at every second step so it wasn't debilitating. I did slow a little, because I found that when I coughed it would twist the abdominal muscles a little so it felt like I was running sideways.

Anyway, about halfway to 14th Street, I got it under control. and by the time I passed the CBC studios, I was good. A tickle never left, and a couple of times I felt like it might start up again.

At the end, once I'd left the bluff and began walking the last block I started hacking in earnest, but it felt more like the runner's cough that I've finish almost every run with through the winter.

Didn't feel great at the end or during any part of it, but I still ran a pretty good run.

Yesterday's run:
Distance: 10.24 Time: 58:54
Average speed: 5:45 min/km. (10.43 kph)

Shoes: New Balance 769 (Blue).
Today's earworm: Just L n K.
Weather: Mostly cloudy and 7C.