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# Date Member -- Location Type
1Oct-21 2021 bunsontherun 12.3kmCalgary/Riverbend Run Started off with a warm up walk and then got into the groove of the run with my Ken's and one's (microbreaks). All was going good until about 3 km left in my run when my left calf muscle went wonky. Had to slowly walk home in pain. Had a shower, took some naproxen, put some voltaren and stll very sore. Have sprayed the calf muscle with freeze and hoping that all will be good. I have a run scheduled tomorrow.
TBCR: 55.5 km 9.79% 4/11 566.8 5.7% 212/239
2Oct-21 2021 Slacker 7.3kmTelfer, London,
Airport Rd.
Run
3Oct-21 2021 KDG 10.0kmSussex/Princess/Gate
/Back
Run Slight progression judging by km splits and 25:08/24:14. Last ~km split (Le Cafe to end) 4:45. Took the standard route rather than the variation 2 days ago which modifies the last km.
4Oct-20 2021 bunsontherun 11.3kmCalgary/Glenmore
Landing
Run Went early for a run. Started off in light, finished in the dark. Went to 1600 for wings with all the gang from London.
TBCR2: 43.2 km. 8.15% of team total and 6th out of 11
Total Team: 530.2 km 5.3% of Leg 2 Completed. 215/239
5Oct-20 2021 KDG 8.0kmQE Run
6Oct-20 2021 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Margaree Mang
1745-1845 Zumba with Noy Wang
7Oct-19 2021 Slacker 7.3kmTelfer, London Rd. Run
8Oct-19 2021 KDG 10.0km5x400 (Sussex/Gate) Run Using 3 segments of around 400m, 2 of them done in both directions. Maybe only getting around 4:25/k for the lower net elevation change segments and 4:13/k for the very downhill Gate to Traffic Circle segment.
9Oct-19 2021 Carmine 8.6kmfrom Oak-Land Ford Run 135spm
1k walk then 1k run and repeat
10Oct-18 2021 KDG 8.0kmQE Run

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<< previous month        Carmine Run Log for October / 2021        next month >>      
# Feel Date Type Duration Distance/
Accrued
Pace Speed Calories Where Temp Notes Laps/
Hills
Laps Map Elevation HR Info
5GoodOct-19 8:07 TueRun 1:10:528.7km/31.5km8:127.3672from Oak-Land Ford7135spm
1k walk then 1k run and repeat
90infoTemperature:7
Weather:Mild/Sunny
Shoe:On Cloudflyer
Ascent:84m
4GoodOct-13 9:42 WedWalk 57:325.7km/22.9km10:026.0349from home 17114spm0 0infoTemperature:17
Weather:Mild
Shoe:On Cloudflyer
Ascent:45m
3GoodOct-12 8:36 TueRun 42:295km/17.1km8:277.1384from home 16129spm
1k walk + 1k run and repeat
60infoTemperature:16
Weather:Mild/Sunny
Shoe:On Cloudflyer
Ascent:13m
2GoodOct-5 8:03 TueRun 1:05:187.9km/12.1km8:177.2611from home 16132 spm
1k walk, 1k run repeat
left hip really sore during the session
80infoTemperature:16
Weather:Mild/Drizzle
Shoe:On Cloudflyer
Ascent:25m
1GreatOct-1 15:00 FriWalk 44:394.2km/4.2km10:365.7266from home 20111spm0 0infoTemperature:20
Weather:Mild/Sunny
Shoe:On Cloudflyer
Ascent:14m
. . Total Runs: 5 . 4:40:50 31.5 km 8:54 . 2282 . . . . . . . . .

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