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Plus 24 Celsius 5 km windy run 🏃‍♂️

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 I get running 5 km in 24 Celsius heat


The dog did good the wind kept the heat down, and Kim bought me Opa tonight for supper. I ate way too much. I could have ate less but I was hungry after my run. 🏃‍♂️ 


5 km in 46 minutes I had a pace of 9minutes per km

650 calories burned in less than a hour.  A photo at the bridge 🌉 




I have a new heart rate max at 199 bpm that’s awesome to see I have that much of a maximum heart rate to go to.  Move time was 42 minutes with stopping to take photos and pick her dog dirt.

Average heart rate was 156 bpm and max heart rate was 176 bpm I still had lots of stamina to give the five km a boost but with the heat and wanting a relaxing run with photos I kept it simple.

21 minutes in threshold run felt like I could of kept it steady in the zone the entire run 🏃‍♂️ 

23 minutes in aerobic heart rate zone that’s was most the run with minutes in easy heart rate zone 

A nice tempo run 🏃‍♂️ they call it.





The laps were decent for an enjoyable run my best pace was 8:26 km

You can see two baby ducks 🦆 in the watershed near the damn.  



Dixie and I getting some shade along a photo of the ducklings 🐥 🐥 


This month I surpassed my May goal of just under 9 hours of active training and this month I’m at 9 hours and 17 minutes total with 13 activities 

This last run shot up a lot of relative effort and I’m way above where my normal training should be for this week for warm weather.






276 km year to date 📅 in total activity yeah 👍 from being a chain smoking guy a year before to third time quit this year I thought I’m doing good for km.

Made a 8:15 km pace some where in between the laps.




At home telling myself to go run after working a near a full day. 


Dixie rose to rank 29 just above snickers and below pepper 🌶️ for the leaderboard in June. Still a few days away to reach my rank 25 I’m hooping for.

Wow, what an incredible update! You’re truly crushing it with your running, pushing through the heat and enjoying every step along the way. Your dedication and progress are so inspiring, especially considering how far you’ve come from where you started. It’s awesome to see you hitting new max heart rates and surpassing your goals — all while keeping it fun with your dog, photos, and some well-deserved relaxation. Keep up the amazing work; you're knocking it out of the park!




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