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#	Date	Member	--	Location	Type
1	Apr-25 2024	bunsontherun	5.1km	Calgary/Riverbend/Ca rburn Park	Run Although my knees were very sore due to the circuit training class this morning and doing front yard power raking this afternoon. Walked with Audra and Cam.
2	Apr-25 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 0930-1030 Full Throttle Flex with Crescent Patton 4 Stations, 6 Activities per Station, 50 Seconds per Station, two times around each station
3	Apr-25 2024	Slacker	6.8km	Old London Rd., Alexi Dr.	Run
4	Apr-24 2024	bunsontherun	5.1km	Calgary/Glenmore Landing	Run Went to Run Club and then only did a 5 km walk due to knee issues.
5	Apr-23 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Elisa Choi
6	Apr-22 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Sara Stewart
7	Apr-21 2024	bunsontherun	7.1km	Calgary/Glenmore Landing/Oscar +	Run Started off with plans to run, but my knees, especially the left one, was very sore so I had to do the walk instead.
8	Apr-21 2024	Slacker	26.6km	Blackwell Sd Rd, London Rd.	Run
9	Apr-14 2024	Slacker	23.1km	Michigan, Modeland, Blackwell Rd.	Run
10	Apr-20 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 0900-1010 Full Throttle Flex with Crescent Patton 4 Stations, 6 Activities per Station, 55 Secs per Activity., 2 Times around. Actually went 10 mins over the hour to get around the second time and cool down and stretching.

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<< previous month HCiD 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
20		Sep-29 0:00 Thu	Run	27:10	5km/194.9km	5:26	11.0		Kanata Lakes	17	A repeat of yesterday's steady 5k / 27:10 loop around Kanata Lakes about another minute improvement ... Legs and Achilles starting to feel good, but still a minute per km slower, as compared to my pre-injury pace?? Still slow, but after the year that I have had, I will take it ... :). Another nice and brisk 18 but windy and overcast ...	0				0	infoTemperature:17 Weather:Mild/Windy Shoe:Mizuno Hitogami 3 (Red/Black)
19		Sep-28 0:00 Wed	Hills	40:00	7km/189.9km	5:43	10.5		Run Club - Hills	17	Made it out to Run Club this evening ... Regular Peeps were planning for 10k but opted to hang with the 10k Peeps for hill repeats ... Getting dark early these days and did not have proper lighting gear with me ... Total run was approximately 7k in a moving time of approx 40 minutes with w/u, c/d and recovery walk breaks ... Completed 5x approx 450m hills ... A very pleasant 17c or so with a light breeze this evening ...	0				0	infoTemperature:17 Weather:Mild Shoe:Kinvara 3 (Yellow/Black)
18		Sep-27 0:00 Tue	Run	28:00	5km/182.9km	5:36	10.7		Kanata Lakes	20	A repeat of yesterday's steady 5k loop around Kanata Lakes about a minute improvement ... Legs and Achilles starting to feel good, but still a minute per km slower, as compared to my pre-injury pace?? Still slow, but after the year that I have had, I will take it ... :)	0				0	infoTemperature:20 Weather:Mild Shoe:Saucony Kinvara 4 (Red/Lime)
17		Sep-26 0:00 Mon	Run	28:45	5km/177.9km	5:45	10.4		Kanata Lakes	15	Had a nice and steady continuous 5k this afternoon around Kanata Lakes under a brisk 15c and overcast ... Achilles appear to be behaving as long as I avoid pushing the pace ...	0				0	infoTemperature:15 Weather:Mild Shoe:Kinvara 3 (Yellow/Black)
16		Sep-25 0:00 Sun	Long Steady Distance	2:30:00	23km/172.9km	6:32	9.2		Run Club - TCT	5	Surprisingly, had a solid 23k lsd run, with legs feeling rather good, despite yesterday's 15k run ... Happy with the progress, considering running the 21k about 25 minutes faster than last weekend's Army Run Half Marathon ... Yup, I was that slow last week ??? Ha!!! Started with some Peeps at Run Club, Jaimee and Joseph, but they were too fast and left me in the dust at 5k or so, so just continued on along the TCT for the last 6k of the 9RunRun Half Marathon Course .... Was quite pleasant at 6c and sunny ...	0				0	infoTemperature:5 Weather:Mild/Sunny Shoe:Saucony Kinvara 2 (white/black)
15		Sep-24 0:00 Sat	Run	1:35:00	15km/149.9km	6:20	9.5		Kanata Lakes	6	What a difference a weekend makes .. Hot and humid last week and cool and breezy this morning ... Had a nice 15k steady run this morning ... Nice way to start my training for 2017 Dopey Challenge ... :)	0				0	infoTemperature:6 Weather:Mild Shoe:Saucony Kinvara 2 (white/black)
14		Sep-22 0:00 Thu	Intervals	55:00	7.5km/134.9km	7:20	8.2		K2J Fitness Track	19	Had a nice 7.5k / 55 minute total run time this evening at weekly track workout ... 5x 1,000m w/3 min walking recovery back to start line .... Nice and balmy 18c or so with overcast ...	0				0	infoTemperature:19 Weather:Mild Shoe:Mizuno Universe (orange/black) #5
13		Sep-21 0:00 Wed	Run	36:30	6.5km/127.4km	5:37	10.7		Grant Crossing Run Club	25	Made it out to Run Club, for first time in about 3 months ... Had a nice solid steady 6.5k run with my Speedy Peeps ... Surprisingly, legs and Achilles felt good this evening ... Let's hope it feels the same way tomorrow morning? Ha!!	0				0	infoTemperature:25 Weather:Mild Shoe:Mizuno Ronin 4 (Red/White)
12		Sep-20 0:00 Tue	Run	45:00	7km/120.9km	6:26	9.3		Kanata Lakes	27	First run since Army Run ... A nice and easy 7k (10:1s) around Kanata Lakes this evening .. Although, it was around 27c out there, did not feel too bad with the overcast and light breeze at times .. Good to be back out there again ..... :)	0				0	infoTemperature:27 Weather:Hot Shoe:Saucony Kinvara 2 (white/black)
11		Sep-18 0:00 Sun	Race	30:02	5km/113.9km	6:01	10.0		Army Run 5k Pace Bunny	20		0				0	infoTemperature:20 Weather:Mild/Sunny Shoe:Saucony Kinvara 4 (Red/Lime)
10		Sep-18 0:00 Sun	Race	2:40:14	21.1km/108.9km	7:36	7.9		Army Run Half	25		0				0	infoTemperature:25 Weather:Mild/Sunny Shoe:Saucony Kinvara 4 (Red/Lime)
9		Sep-15 0:00 Thu	Intervals	1:00:00	8km/87.8km	7:30	8.0		K2J Fitness Track Workout	18	Last key workout tonight at track before shutting it down for the Army Run Commander's Challenge on Sunday .. Total workout was 8k / 1 hour workout 1.5k warmup 6x 800m w/2 min rest 1.5k Cooldown	0				0	infoTemperature:18 Weather:Mild Shoe:Mizuno Universe (orange/black) #5
8		Sep-13 0:00 Tue	Run	31:00	5km/79.8km	6:12	9.7		Kanata Lakes	28	Had a short and easy 5k / 31:00 run this afternoon around Kanata Lakes ... Was about 28c with overcast ...	0				0	infoTemperature:28 Weather:Hot/Sunny Shoe:Kinvara 3 (Yellow/Black)
7		Sep-10 0:00 Sat	Long Steady Distance	2:10:00	19km/74.8km	6:51	8.8		Kanata Lakes	15	A slow and steady 19k lsd in and around Kanata Lakes in the book this morning ... Quite pleasant 15c or so with overcast ... Definitely, more comfortable than the recent heat/humidity, for sure ... Time to taper down for next weekend's Commander Challenge in the Army Run Race Weekend ...	0				0	infoTemperature:15 Weather:Mild Shoe:Saucony Kinvara 4 (Red/Lime)
6		Sep-8 0:00 Thu	Run	1:00:00	10km/55.8km	6:00	10.0		K2J Fitneas Track	29	Approximately, 10k / 1hr total workout this evening at the weekly K2J Fitness Track Workout .. 2.5k Warmup 7k of 400m alternating between current mp and 10k paces Cooldown	0				0	infoTemperature:29 Weather:Hot/Humid Shoe:Mizuno Universe (orange/black) #5
5		Sep-7 0:00 Wed	Run	1:15:00	11km/45.8km	6:50	8.8		Kanata Lakes	29	A slow and easy 11k / 1:15:xx run around Kanata Lakes this afternoon ... Was actually quite a pleasant 29c and overcast out there ...	0				0	infoTemperature:29 Weather:Hot/Windy Shoe:Saucony Kinvara 4 (Red/Lime)
4		Sep-6 0:00 Tue	Run	50:00	8km/34.8km	6:15	9.6		Kanata / Stittsville / TCT	29	A nice and easy 8k / 50 minute run in and around Kanata / Stittsville along the TCT this afternoon ... 4x sets of 10:1's ... Was hot and humid at 29c plus humidex ...	0				0	infoTemperature:29 Weather:Hot/Humid Shoe:Saucony Kinvara 4 (Red/Lime)
3		Sep-4 0:00 Sun	Long Steady Distance	2:00:00	17km/26.8km	7:04	8.5		Kanata Lakes	16	Slowly but surely, longest run in two months ... A slow and slow 17k / 2hr run/walk in the books this morning around Kanata Lakes ...using 10:1's ... One more week to build before tapering down for Army Run Commander's Challenge in two weeks time :)	0				0	infoTemperature:16 Weather:Mild Shoe:Saucony Kinvara 2 (white/black)
2		Sep-3 0:00 Sat	Race	28:00	5km/9.8km	5:36	10.7		Run Ottawa Club 5K Open	13	September Free Run Ottawa Club / Sports 4 5K Series in The Farm done this morning... Just kept it easy and steady recovery effort and crossing the finish line in 28:00 on the nose .. Quite pleased to see the huge number of participants out at these monthly events this year ... Good thing is that, at least I am confident that I will be good to go as the 5k / 30 min pace bunny at The Army Run in 2 weeks ... :)	0				0	infoTemperature:13 Weather:Mild Shoe:Mizuno Universe (orange/black) #5
1		Sep-1 0:00 Thu	Race	25:22	4.8km/4.8km	5:18	11.4		K2J Fitness Annual 5k Open	22	Made it out to the annual K2J Fitness 5k Open this evening .. Wasn't sure if I was going to run or not, as my Achilles had been flaring up again ... Anyways, taped it up and wore my compression socks and tights and after about 2km in or so, finally warmed up and loosened up a bit and ended up crossing the finish line in about 25:21, but the course seemed to have ran a bit short at 4.8k on the garmin ??? Was a very pleasant evening at 22c with overcast and slight breeze ... :)	0				0	infoTemperature:22 Weather:Mild Shoe:Saucony Kinvara 2 (white/black)
.	.	Total Runs: 20	.	21:15:03	194.9 km	6:32	.	0	.	.	.	.	.	.	.	.	.

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