“Morning from Saanich—Friday, August 29th, just before ten o’clock, and I’m back from the trails. Today was a cadence workout, five miles that turned into an out-and-back to Lohbrunner Pond. Ended up covering 8.79 kilometers with about 200 meters of climbing, and it took me just over an hour twenty. Average pace was around 9:15 per kilometer, with cadence sitting at 58. A good steady run, and the kind of quiet morning that makes training out here feel worth it.”

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