Is that good?

3 mile warm up, 10x400 at mile pace with 400 jog, 2 mile cool down. 9.85 miles total.

The air wasn't perfect but it was a lot better than yesterday, you could almost tell the sky was blue.  84°F with a real feel of 87°F.

Air quality better than yesterday, but still bad. Another after sunset easy run of 6.75K. 

Wow the air was bad here but nowhere near that bad. I think the aqi was something like 220.

I was stupid and I ran in it, twice. 8 miles this morning and then 4 miles around 1 o'clock. The first time I don't think it was quite that bad but the lunch run actually kind of made me sick.

Supposed to have race 5 miles in Duluth this evening but the smoke put a stop on that. Race canceled due to extreme (AQ 800s) air quality readings.

I did 8 miles on a treadmill at a nearby fitness center with 8X 2 min progression reps from tempo to V02 and some inclines mixed in. 

6 miles early in the morning but it was already sweltering, by evening the smoke moved in, AQI 500 in Duluth where Thursday's race is--I don't think we're going but waiting to see what happens.

Yeah, we had the worst air quality in the world in Toronto due to the wildfires. Did a very light 5K at dusk. 

6 miles right after it rained. The temp went down and the humidity went way up but it still felt decent.

Two hours later now and my eyes and throat burn a little from that wildfire smoke. Not sure I should do my run outside tomorrow morning.

Happy belated Bastille Day. I figured it out at 11:30 last night when we were awakened by fireworks.

9 miles steady as the heat built up. I started just past 7 on a shaded bike path and after a warm up held steady at 8:00-8:05 pace, that was okay for an hour and then it started to get to me so I eased up for the last 2 miles while my heart rate crept up. One more day of mid-90s, then it eases up a few degrees before returning to normal next week.

It was too hot for what I tried but I realized it before I hurt myself and cut it short. It was 90°F and real feel of 94°F. I meant to get to a shaded rail trail but ended up in full sun on a slightly rolling hilly road.

2 mile warm up, 4 miles at sub threshold, and a 2 mile cool down. I intended on 6 sub threshold but I called it at 4 and just started my cool down. My heart rate didn't really fall so I think I called it right in time.

I'll plan better next time.