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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 September / 2016        next month >>      
# Feel Date Type Duration Distance/
Accrued		 Pace Speed Calories Where Temp Notes Laps/
Hills		 Laps Map Elevation HR Info
18GoodSep-27 9:43 TueIntervals 1:10:4111.2km/143.2km6:209.51068from home16156spm
2.6km warm up + 10x 45 sec HARD, 2:30 EASY + 3km cool down		22 0infoTemperature:16
Weather:Mild/Sunny
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
17GoodSep-25 9:00 SunRace 2:10:2021.1km/132km6:119.7Run for the Grapes Half Marathon and 5K8Put in a higher age group because your age is based on the end of the year and not the race day.

cool to start but it warmed up quick with little or no wind.

Did not use my Garmin		0 0infoTemperature:8
Weather:Mild/Sunny
Shoe:Saucony Triumph ISO (BLU/CTN/ORG)
16GoodSep-22 7:28 ThuRace Pace 59:4110km/110.9km5:5810.1970from home16162spm
did 15 & 1s		0 0infoTemperature:16
Weather:Mild/Sunny
Shoe:Saucony Triumph ISO (BLU/CTN/ORG)
15Tough/HardSep-20 16:03 TueIntervals 57:598.9km/100.9km6:339.2846from home28156spm
2km warm up, 2x 10 min HARD, 5 min EASY + cool down
legs felt heavy and tired. knees started hurting through the run		6 0infoTemperature:28
Weather:Hot/Windy
Shoe:Saucony Triumph ISO (BLU/CTN/ORG)
14Tough/HardSep-18 7:06 SunLong Steady Distance 2:32:5223.2km/92km6:369.121903rd Line and Dundas19154 spm
It was cool to start, but very humid. Cloudy and foggy for most of the run, but the sun did come out later to really warm things up.

All the hills did not help my hips and knees; this made the run extra tough on top of the humidity.		0 0infoTemperature:19
Weather:Mild/Foggy
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
13GoodSep-15 20:10 ThuJog-Easy 5:050.8km/68.9km6:139.779OTHS track18153spm
cool down run		0 0infoTemperature:18
Weather:Mild
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
12GoodSep-15 19:51 ThuRun 7:221.2km/68km6:099.8122OTHS track19174spm
4 x 400m		4 0infoTemperature:19
Weather:Mild
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
11GoodSep-15 19:38 ThuRun 8:001.6km/66.8km5:0012.0165OTHS track19167spm
2 x 800m		2 0infoTemperature:19
Weather:Mild
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
10GoodSep-15 19:15 ThuRun 16:353.2km/65.2km5:1111.6324OTHS track20168spm
2 x 1600m		2 0infoTemperature:20
Weather:Mild
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
9GoodSep-15 19:01 ThuJog-Easy 7:471.4km/62km5:4610.4128OTHS track20159spm
warm up run around the outside lanes of the track		0 0infoTemperature:20
Weather:Mild
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
8GoodSep-13 15:47 TueCross Training / Bike 1:00:0117.9km3:2217.9808from home26avg speed 17.9 kmh
max speed 35.8 kmh

kinda all over the place; on streets and trails		0 0infoTemperature:26
Weather:Mild/Sunny
7GoodSep-11 7:08 SunLong Steady Distance 2:16:4821km/60.7km6:319.22035Oakville Place16155spm
A slow and painful start, but after warming up, the run went allot better. Soreness didn't really kick in til close to the end. Overall, it was better than expected.		0 0infoTemperature:16
Weather:Mild/Windy
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
6GoodSep-9 15:30 FriCross Training / Core Training 1:00:00Oak Park Physio and Sports Performancework out with Ange0 0infoWeather:Indoors
5GoodSep-8 19:28 ThuFartlek 54:578.2km/39.7km6:419.0755Wedgewood Drive26148spm0 0infoTemperature:26
Weather:Hot/Humid
Shoe:Saucony Triumph ISO (GRY/BLK/SLM)
4OKSep-6 6:03 TueTempo Run 50:548.6km/31.5km5:5410.2832River Oaks Community Center21164spm
muggy this morning
this was supposed to be a 10km run, but i am trying to run conservatively. Felt some numbness in my right hand again.		9 0infoTemperature:21
Weather:Mild
Shoe:Saucony Triumph ISO (BLU/CTN/ORG)
3FunSep-4 7:10 SunLong Steady Distance 1:53:4117.8km/22.8km6:249.41711Hopedale Mall1416k special: climb the fire tower 2x and two hard laps around fire academy compound; 2 laps around Blakelock HS track; 50 reps of callisthenics, 3 hills.
154spm
felt pretty good today. Things did stiffen up, as usual, later in the run.		0 0infoTemperature:14
Weather:Mild/Sunny
Shoe:Saucony Triumph ISO (BLU/CTN/ORG)
2GoodSep-2 15:30 FriCross Training / Core Training 1:00:00Oak Park Physio and Sports Performancework out with Ange0 0infoWeather:Indoors
1GoodSep-1 19:52 ThuTempo Run 28:075.1km/5.1km5:3310.8484OTHS23167spm
was supposed to be 10k tonight, but i couldn't hold the pace and i got a cramp in my left side (ab area)		6 0infoTemperature:23
Weather:Mild
Shoe:Saucony Triumph ISO (BLU/CTN/ORG)
. . Total Runs: 15
total XT: 3		 . 15:00:49
3:00:01		 143.2 km
17.9		 6:17
 		 . 11709
808		 . . . . . . . . .
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