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# Date Member -- Location Type
1May-18 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0900-1000 Full Throttle Flex with Crescent Patton

4 Stations, 6 Activities Per Station, 45 Seconds Per Activity
Two times around the 4 Stations.
2May-17 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Jerremy Mercado
3May-16 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0930-1030 Full Throttle Flex with Crescent Patton

4 Stations, 6 Activities per Station, 45 Seconds per Activity
Two times around the Stations.
4May-15 2024 bunsontherun 8.3kmCalgary/Glenmore
Landing		 Run
5May-12 2024 Double
Bellybuster		 10.0kmSmoky Mountain
Senior Games 10K		 Race
6May-14 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Elisa Choi
7May-13 2024 bunsontherun 7.2kmCalgary/Cranston
Hill 		Run Cranston Hill Repeats 3 times, Ended up walking the uphills for the most part. Audra had a bit of a limp and walked the hills. Cam met us at Cranston Hill after running there from his home.
8May-12 2024 bunsontherun 6.0kmCalgary/Riverbend/Ca
rburn Park		 Run After doing a walk this morning, thought I should try a run to test my knees after cortisone shots the last two weeks. Seemed to be okay today.
9May-12 2024 bunsontherun 8.1kmCalgary/Eau Run Went to the last run at Eau Claire before it is shut down and demolished. Eau Claire was the start and finish point for many races in Calgary sponsored by the Running Room. I walked with Joel Lifschitz and got back in time for coffee and fruits.
10May-11 2024 bunsontherun 5.3kmCalgary/Riverbend/Ca
rburn Park		 Run Nice walk with Cam Matsuo and Audra Kanski. Looked for the porcupine, but it wasn't there.

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<< previous month        Carmine Run Log for July / 2016        next month >>      
# Feel Date Type Duration Distance/
Accrued		 Pace Speed Calories Where Temp Notes Laps/
Hills		 Laps Map Elevation HR Info
23SoreJul-31 7:08 SunLong Steady Distance 2:27:4521.4km/130.8km6:548.72063Coronation Park22It was more muggy than hot; but it was still a factor.
Legs felt heavy today and were REALLY sore after. Pace got slow to around 8:00/km.
149spm		0 0infoTemperature:22
Weather:Hot/Foggy
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
22GoodJul-29 15:30 FriCross Training / Core Training 1:00:00Oak park Physio and Sports Performancework out with Ange0 0infoWeather:Indoors
21GoodJul-28 20:02 ThuJog-Easy 20:373.2km/109.4km6:309.2312back to car27156spm
cool down run		0 0infoTemperature:27
Weather:Hot/Humid
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
20GoodJul-28 19:27 ThuHills 32:144.6km/106.2km6:598.6452Cross Ave27142spm
do as many hills within 30 mins - did 6		0 0infoTemperature:27
Weather:Hot/Humid
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
19GoodJul-28 19:06 ThuJog-Easy 19:203.1km/101.6km6:199.5295Hikers Haven27155spm
warm up run		0 0infoTemperature:27
Weather:Hot/Humid
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
18GoodJul-26 19:31 TueCross Training / Bike 49:4515.1km3:1818.2670from home27avg. speed 18.2 kmh
max. speed 39.6 kmh

felt pretty good - right knee was a little achy 		0 0infoTemperature:27
Weather:Mild
17Tough/HardJul-24 7:09 SunLong Steady Distance 2:14:5819.7km/98.5km6:518.81846IKEA parking lot23151spm
it was cloudy but quite muggy
right side was sore for most of the run		0 0infoTemperature:23
Weather:Hot/Humid
Shoe:Saucony Triumph ISO (BLU/CTN/ORG)
Ascent:281m
16OKJul-21 19:07 ThuHills 1:16:4310.6km/78.8km7:138.31003Stout Monk29149spm
humidex 37
scheduled for 8 hill repeats, but did the trails around 16 Mile Creek		0 0infoTemperature:29
Weather:Hot/Humid
Shoe:Saucony Triumph ISO (BLU/CTN/ORG)
15Tough/HardJul-17 7:07 SunLong Steady Distance 2:03:5817.7km/68.2km7:008.61692LaSalle Park15150spm
beautiful morning for a run.
sore and tired legs had a tough time today on all the hills.		0 0infoTemperature:15
Weather:Mild/Sunny
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
14GoodJul-16 10:17 SatCross Training / Bike 13:194.3km3:0519.5190back home21avg speed19.5 kmh
max speed 29.1 kmh		0 0infoTemperature:21
Weather:Mild
13FunJul-16 9:01 SatRace 27:574.9km/50.5km5:4010.6464Glen Abbey Golf Course20157spm0 0infoTemperature:20
Weather:Mild
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
12GoodJul-16 7:40 SatCross Training / Bike 13:104.4km3:0219.9155from home18avg speed 19.9 kmh
max speed 37.7 kmh		0 0infoTemperature:18
Weather:Mild
11GoodJul-15 15:30 FriCross Training / Core Training 1:00:00Oakpark Physio and Sports Performanceworkout with Ange0 0infoWeather:Indoors
10OKJul-14 19:09 ThuFartlek 1:00:068.3km/45.6km7:158.3671Wedgewood Dr.28138 spm
knees were sore to start but felt better by the end of the run. But they were sore again by the time I got home.		0 0infoTemperature:28
Weather:Hot/Humid
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
Ascent:44m
Descent:45m
9GoodJul-12 19:35 TueCross Training / Bike 1:29:1531.9km2:4821.51385from home27avg speed 21.5 kmh
max speed 46.1 kmh

good wind to keep the humidity down		0 0infoTemperature:27
Weather:Hot/Humid
8SoreJul-10 7:09 SunFartlek 1:51:4416.1km/37.3km6:578.61512CCWC20146spm
16k Special on the trails near Lakeshore and Winston Churchill doing easy and then hard run at designated points.

Marked the "Feel" as sore because my knees were aching and eventually my right hip was not happy. But it was a lot of fun on the trail.		0 0infoTemperature:20
Weather:Mild/Sunny
Shoe:Saucony Triumph ISO (BLU/CTN/ORG)
7GoodJul-8 15:30 FriCross Training / Core Training 1:00:00Oakpark Physio and Sports Performanceworkout with Ange.0 0infoWeather:Indoors
6OKJul-7 20:02 ThuJog-Easy 6:160.8km/21.2km8:097.465back to the car30138spm
cool down run		0 0infoTemperature:30
Weather:Hot/Humid
Shoe:Saucony Triumph ISO (BLU/CTN/ORG)
5Tough/HardJul-7 19:23 ThuHills 27:273.2km/20.4km8:436.9237Lions Valley Road30139spm
3 sets of pylons
distance and time recorded is shorter than actual; forgot to start watch on the way down for the longest leg		0 0infoTemperature:30
Weather:Hot/Humid
Shoe:Saucony Triumph ISO (BLU/CTN/ORG)
4OKJul-7 19:05 ThuJog-Easy 4:360.8km/17.3km5:5910.075Stout Monk32158spm
warm up run		0 0infoTemperature:32
Weather:Hot/Humid
Shoe:Saucony Triumph ISO (BLU/CTN/ORG)
3GreatJul-5 19:54 TueCross Training / Bike 48:1117.1km2:4921.3683from home28avg. speed 21.3kmh
max. speed 32.2kmh

too hot to do intervals		0 0infoTemperature:28
Weather:Hot/Windy
2GoodJul-3 7:05 SunLong Steady Distance 1:48:2616.5km/16.5km6:349.11595Dundas and Walkers Line19149spm
did 15&1s (ish) - did the No. 4 Sidereal hill twice
really nice first thing in the morning, but warmed up quickly as it progressed		0 0infoTemperature:19
Weather:Hot/Sunny
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
1GoodJul-1 8:30 FriCross Training / Core Training 1:00:00Oakpark Physio and Sports Performancework out with Ange
After hills last night, it was really tough getting through some of the exercises. Was tired and felt like I could have a nap I was so worn out.		0 0infoWeather:Indoors
. . Total Runs: 14
total XT: 9		 . 15:02:07
7:33:40		 130.8 km
72.84		 6:53
 		 . 12282
3083		 . . . . . . . . .
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