30K on the indoor track - 442m

It wasn't quite as cold as they predicted; instead of 15F it was 18F. Still, with the wind, it was most unpleasant outside, and I didn't want to spend 3 hours freezing. So I drove the 25 min to the Olympic Oval and did my workout there on the 442m track located just outside of the 400m long-track speed skating course.

30000m/442m = 67.87 laps. Oh yay. However, it was climate-controlled to 63-65F year-round (17.2-18.3C) and there were plenty of things to look at while I walked: other runners (a few), short track speed skaters, the Zamboni (spent a while "chasing" it), and long track speed skaters. A few school groups showed up later in my workout, and I was amused by the kids walking backwards with bean bags on their heads (not sure why!), doing push-ups, sit-ups, and touring the facility.

Before I left, I calculated that 2:45.75 per lap would be 6:15/km, so I decided to try and keep my laps at 2:45 or faster if possible. I started off well and it wasn't too hard at the beginning to keep them there with a reasonable heart rate. I was to do an 80% effort today, and that was good, because I needed to in order to keep that pace. By the end, my HR was in the low 160s (though honestly it FELT like mid-150s) and I was working pretty hard to churn out laps that fast. Still, I achieved my goal, finishing the 30K in 3:07:18 for 6:14/km (10:03/mile). I still have a bit of a cough from that cold last week, and I felt a bit tired this morning, so that probably explains the higher HR, but who knows?

When I finished my legs were VERY tired. I stretched a bit and drank a chocolate milk for recovery; I'd stopped briefly to take gels at about 8K, 15.5K, and 23K, and I did drink a lot of water. I think it was pretty dry in there.

Edited to add: I thought my watch said ave HR of 154 this morning, but when I downloaded it actually says 149...odd...looking at the HR graph, it appears that 154 is more accurate. Whatever...

Garmin connect data here.

Some photos of the facility are below. I have to admit that it is more inspiring working out in an Olympic venue with serious athletes training there.