This morning's 5k run promised scenic views of the Waterway and Gorge, under the sunny skies of Esquimalt with no rain in sight. The waterfront's vibrant energy propelled me forward, past the bustling neighborhood towards the Selkirk Trestle, my halfway point. With the finish line in sight, I looked forward to hopping on my e-bike for a smooth ride home.

So, good morning everyone, Carlos here, taking you on an audio adventure in stereo. Currently on the Rolston Trail next to Rolston Creek, about to cross a small bridge. I can see some chalk markings from the Hash House Harriers. The trail is mostly packed dirt with a little asphalt section near a townhouse subdivision by Rithet’s Bog. It's one of those places where they dictate what colour you can paint your garage door, very neighborhood-concept-oriented. Gotta unzip my jacket a bit to stay cool. Today's run will have long sections of ambient sound. I'll be heading to Majorca at the end of the month with friends for hiking, biking, running, and swimming. Invited my brother Pablo and Bill and friend Alan. Now, I'll enjoy the sounds of Rithet’s Bog as I continue my run.

I start my run on the humpback rail trail, feeling good and sharing updates on my heart rate and pace. I take breaks to walk and reflect, mentioning personal anecdotes like a wiggly tooth and memories of running with a friend. Along the way, I observe familiar landmarks and share thoughts on various topics, from neighborhood changes to environmental policies like carbon taxes. Despite distractions like traffic and noise, I enjoy the sunny weather and the familiarity of the route. As I approach the end of my run, I bid farewell to my audience, noting that the remainder of the journey is downhill.

Okay, so I take a right followed by a sharp left, and then I'm on ‘Harrop Trail’ all the way up to the top. There's one of those trees knees, and this is where I turn up. Up the side of the mountain, there are about four or five trails. One goes that way, one goes this way; they all get around various obstacles. I could go back that way, but I'll carry on this way. I'm pretty sure they're all going to take me up the mountain of Joy. Time 14 minutes, distance 1.70 km, average heart rate 115. Yeah, this is the way I always used to go, so may the hiking begin above Zone three.

(D)"My coworker and I used to work together, and we both quit"... (J)"because the job wasn't fair with  the tips?".... We discussed various job options, including one with a $20 per hour pay rate. We talked about running slowly versus running hard, highlighting the benefits of regular, relaxed running over intense workouts. Finally, we discussed workplace issues such as overflowing bins and the need to address them with the landlord and city hall. 

Running before work, I face unexpected wind, hoping for a calm morning. Despite the cold, I embrace the challenge, adjusting to the conditions as I run along the rail trail. Enjoying the sights and sounds, I reflect on family and routine, while anticipating the return journey. With plans to capture more ambient sounds, I prepare to head back, mindful of my work schedule ahead.

As I approach Gordon Head Road, I prepare to record today's trail video for my Mount Tolmie episode, opting to use my phone for now and later switching to my point and shoot camera. Running on pavement today due to yesterday's rain, I reflect on my upcoming trail run in Mallorca and the differences in terrain. Despite the noisy surroundings, I continue my run, marvelling at the views from the top of Mount Tolmie before making my way back down, navigating through traffic and reflecting on heart rate training and camera angles along the way.(14:XX)

After my early morning ride, I locked up my bike at work and headed for the nearby track. As I started my solo run, the seagulls alway come in at dawn to the infield, looking for worms . I always switch direction at the halfway point. Today, is a Racewalking day. I challenged myself to, focus on maintaining a Zone 2 HR intensity. 

Derick and I went for a short run in Sidney, sticking to flat, quiet sidewalks in the neighbourhood. We followed an old familiar route along Lochside and back on Resthaven, enjoying the tranquil scenery and keeping our pace in Zone 1. It felt great to be running together again.

A great little pre-work O&B form my workplace. I got to work one hour early so that I could record the 'dawn chorus' of the city waking up.