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#	Date	Member	--	Location	Type
1	Apr-25 2024	Slacker	6.8km	Old London Rd., Alexi Dr.	Run
2	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.
3	Apr-23 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Elisa Choi
4	Apr-22 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Sara Stewart
5	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.
6	Apr-21 2024	Slacker	26.6km	Blackwell Sd Rd, London Rd.	Run
7	Apr-14 2024	Slacker	23.1km	Michigan, Modeland, Blackwell Rd.	Run
8	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.
9	Apr-19 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Sara Stewart After class several of us went to Earl's for a Wedding Congratulations get together for Sara.
10	Apr-18 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 0930-1030 Full Throttle Flex with Crescent Patton 4 Stations, 6 Activities Per Station, 55 Secs Per Activity

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<< previous month HCiD Run Log for October / 2016 next month >>
#	Feel	Date	Type	Duration	Distance/ Accrued	Pace	Speed	Calories	Where	Temp	Notes	Laps/ Hills	Laps	Map	Elevation	HR	Info
21		Oct-30 8:50 Sun	Race	2:16:32	21.1km/186km	6:29	9.3		Ottawa MEC Gatineau Half	5	'K MEC Ottawa Gatineau Half Marathon 1 -- Andy 0 .... Ha !! Pretty well where I expected running this event as a scheduled lsd training effort with 10:1 run/walk strategy ... Ran by perceived effort today and was expecting approx a 2:15:xx goal time and actually came in at 2:16:32 without checking my run time while just hitting the lap button before and after every walk break :) Have to admit, however, gave up a lot of time walking up that final KM hill to the finish line and probably would have Hut that 2:15:xx time, bit heck ... Happy that !! Will definitely keep this event on the radar for future options for a well supported and challenging course , for sure !!	0				0	infoTemperature:5 Weather:Mild Shoe:Mizuno Hitogami 3 (Red/Black)
20		Oct-28 0:00 Fri	Run	28:15	5km/164.9km	5:39	10.6		Kanata Lakes	4	A nice and steady 5k / 28:30 run this afternoon around Kanata Lakes ... cold and breezy at around 4c..	0				0	infoTemperature:4 Weather:Mild/Windy Shoe:Mizuno Musha
19		Oct-26 0:00 Wed	Run	29:00	5km/159.9km	5:48	10.3		Kanata Lakes	4		0				0	infoTemperature:4 Weather:Mild/Windy Shoe:Mizuno Hitogami 3 (Red/Black)
18		Oct-25 0:00 Tue	Run	28:00	5km/154.9km	5:36	10.7		Kanata Lakes	3		0				0	infoTemperature:3 Weather:Mild/Windy Shoe:Mizuno Musha
17		Oct-23 0:00 Sun	Long Steady Distance	1:35:00	14km/149.9km	6:48	8.8		Kanata Lakes	3	Finally, got my s@rry @$$ out of bed at 9:00am this morning for a 14k lsd run around Kanata Lakes .. it was about 3c out there with approx 30kphW winds and up to 66kph gusts at times ... was able to stay protected for a majority of HR run by running in and around the neighbourhood and position myself with a tailwind for the second half... :) Glad to report that there was no tears no whining on this run, then again the howling winds would/may have muffled it up anyways? Ha!!!	0				0	infoTemperature:3 Weather:Cold/Windy Shoe:Mizuno Hitogami 3 (Red/Black)
16		Oct-22 0:00 Sat	Run	37:00	6km/135.9km	6:10	9.7		Kanata Lakes	5	A slow and steady 6k / 37:00 run this morning around Kanata Lakes ... a windy and brisk with drizzle at 4c no overcast :)	0				0	infoTemperature:5 Weather:Mild/Drizzle Shoe:Mizuno Ronin 4 (Red/White)
15		Oct-20 0:00 Thu	Run	30:00	5km/129.9km	6:00	10.0		Kanata Lakes	17	A slow and soggy run is afternoon around Kanata Lakes ...	0				0	infoTemperature:17 Weather:Mild/Drizzle Shoe:Mizuno Musha
14		Oct-19 0:00 Wed	Run	27:10	5km/124.9km	5:26	11.0		Kanata Lakes	18	Nice and steady 5k / 27:10 run this afternoon around Kanata Lakes ... warm and sunny at 18c out there ... :)	0				0	infoTemperature:18 Weather:Mild/Sunny Shoe:Mizuno Musha
13		Oct-18 0:00 Tue	Run		5km/119.9km		0.0		Kanata Lakes	23	Nice and steady 5k / 29:00 recovery run this afternoon around Kanata Lakes ... warm at 23c but windy at times at 33kph winds :)	0				0	infoTemperature:23 Weather:Mild/Windy Shoe:Saucony Kinvara 4 (Red/Lime)
12		Oct-16 9:15 Sun	Race	29:15	5km/114.9km	5:51	10.3		South Ottawa 5K	18	Sherpa Bunny HCID successfully brought Jo-Jo home to a soiled 29:15 /5k at the South Ottawa Race this morning ... it was nice and warm at 18c but windy at times ... kinda neat to run the last 800m or so around the Track at the Rideau Carleton Raceway.... :)	0				0	infoTemperature:18 Weather:Mild/Windy Shoe:Innov-8 X-Talon 190
11		Oct-15 9:15 Sat	Race	2:09:07	21.1km/109.9km	6:08	9.8		9 Run Run Half 2:10 Bunny	5	Uh oh ... Completed the 7th Annual 9 Run Run Half Marathon this morning, as the official 2:10:00 Pace Bunny a wee bit ahead of pace in a time of 2:09:07 ... Ooppss!! Opted to run 10:1's today and only had two loyal runners sticking to me practically throughout .... suggested run/walk adjusted pace was 5:56mpk but chose to run it at 5:53mpk pace just to allow for any surprises.. but, to my shock the course was bang on on my garmin at 21.11km (though, I may have stopped my garmin a few steps beyond the finish line? Was a bit conflicted as, by the 15k mark just before turning into the TCT one of the runners commented to me that she wanted to run a sub 2:08:xx while the other runner was participating in her first half ever and was quite content at finishing at 2:10:00? What to do? What to do? As the official 2:10:00 pace bunny, should I respect the assigned pace time or quicken up to allow one of the runner(s) a faster Goal Time / PB?? Decisions decisions?? Decided to allow the runner to lead a bit, as she was only running a few seconds faster while monitoring the other runner to ensure that she was not being stressed with a faster pace ? Anyways, by the 19k mark, and just prior to the last walk break, I suggested to the faster runner to skip the last walk break and to catch the girl in the pink top, approx 50m ahead if she wanted to get her sub 2:08... and, then just ran it in with the other runner to the finish line .. Happy to be back running happy and free again after a summer of injuries and setbacks ... and a bit of redemption finishing a half marathon over 30 minutes improvement over my Army Run about a month ago ... Ha!!! Congratulations again, to all the Race Organizers, Sponsors and Volunteers along the course as well as representatives of the First Responders at the Finish Line in presenting everyone with their medals !!! :)	0				0	infoTemperature:5 Weather:Mild/Sunny Shoe:Mizuno Hitogami 3 (Red/Black)
10		Oct-11 0:00 Tue	Run	28:15	5km/88.8km	5:39	10.6		Kanata Lakes	18	Another nice and steady 5k / 28:15 run around Kanata Lakes, in preparation for this weekend's 1/2 Mary Bunny Duties at 9 RunRun.. a sunny a breezy 18c out there ...	0				0	infoTemperature:18 Weather:Mild/Sunny Shoe:Saucony Kinvara 2 (white/black)
9		Oct-10 0:00 Mon	Run	28:30	5km/83.8km	5:42	10.5		Kanata Lakes	9	Nice and steady 5k / 28:30 run around Kanata Lakes, in preparation for this weekend's 1/2 Mary Bunny Duties at 9 RunRun.. a sunny a breezy 9c out there ...	0				0	infoTemperature:9 Weather:Mild/Windy Shoe:Saucony Kinvara 2 (white/black)
8		Oct-9 0:00 Sun	Run	50:00	7km/78.8km	7:09	8.4		TCT w/Jo-Jo		Had a nice and easy 7k / 50 min progressive run this morning with Jo-Jo along the TCT in Kanata/Stittsville... training run in preparation of pacing duties for the Cookie Run 5k in November .. a briskly 5c out there this morning ...	0				0	infoWeather:Mild/Sunny Shoe:Mizuno Hitogami 3 (Red/Black) Weight:5
7		Oct-8 0:00 Sat	Long Steady Distance	1:50:00	16km/71.8km	6:53	8.7		Kanata Lakes w/Jes	19	Had a nice little 16k lsd run around Kanata Lakes this morning, wit Jesse for about 11k of it... almost beat the light drizzle, but with the mild 19c or so, did not feel that bad, especially when wearing Ice Breaker ... :)	0				0	infoTemperature:19 Weather:Mild/Drizzle Shoe:Saucony Kinvara 2 (white/black)
6		Oct-6 11:45 Thu	Race	29:47	5km/55.8km	5:58	10.1		GCWCC Wellness Challenge - 30 min bunny	18	Just back from the 11th Annual GCWCC Wellness Challenge at lunch time ... Was a wee bit too fast for the 30 min / 5K Bunny Gig .. coming in at 29:47 .. OOooppss !!! New course this year, an out and back from Tunney's Pasture towards the War Museum ... Problem with holding pace going up, is that one may lose a few people, but, on the downhill, even just cruising, gravity tends to make one go faster ?? Free popcorn at the finish line .... it's a vegetable, right? So I am eating vegetarian for lunch, right? Ha !! :) :P	0				0	infoTemperature:18 Weather:Mild/Sunny Shoe:Mizuno Hitogami 3 (Red/Black)
5		Oct-6 0:00 Thu	Intervals	50:00	7km/50.8km	7:09	8.4		Longfield HS Track	18	Had a nice and solid track workout this evening ... approximately 7k / 50 minute total workout w/4x 1,200m / 6:20 w/3 min recovery along with a 2k warmup with Jes ... avg pace of intervals was approx 5:25mpk ..	0				0	infoTemperature:18 Weather:Mild Shoe:Mizuno Ronin 4 (Red/White)
4		Oct-5 0:00 Wed	Run	25:00	4km/43.8km	6:15	9.6		Run Club	20	Went to Run Club this evening for an easy recovery effort with the 2hr Half Marathon Clinic Group .. approximately 4K / 25 minutes with a lot of walk breaks ?? Was nice and brisk 20k ....	0				0	infoTemperature:20 Weather:Mild Shoe:Mizuno Hitogami 3 (Red/Black)
3		Oct-4 0:00 Tue	Steady State	44:30	8km/39.8km	5:34	10.8		Kanata / Stittsville along TCT	20	Had a nice and steady 8k / 44:30 run this afternoon around Kanata / Stittsville along the TCT .. nice a brisk 20c and clear skies ... :)	0				0	infoTemperature:20 Weather:Mild/Sunny Shoe:Mizuno Hitogami 3 (Red/Black)
2		Oct-2 0:00 Sun	Long Steady Distance	2:00:00	19km/31.8km	6:19	9.5		Stittsville - TCT	13	19k / 2:00:00 lsd in the books this morning on an out-and-back along the TCT ... Just wanted to start getting use to running on the final 6k or so of the 9 Run Run Half Marathon course ... A bit of a drizzle and 13c this morning ...	0				0	infoTemperature:13 Weather:Mild/Drizzle Shoe:Saucony Kinvara 2 (white/black)
1		Oct-1 0:00 Sat	Race	1:15:00	12.8km/12.8km	5:53	10.2		Run Ottawa 5k Open - October	14	Another good run in the books this morning at the Free a Run Ottawa 5K around The Farm with Jesse and her friend Sarah ... held a nice and steady pace crossing the line in 26:40 on garmin time ... :) 3.5k / 20:00 easy warmup w/Marg from Chez Marg's 5k / 26:40 4.25k / 30:00 recovery back to Marg's to pick up car	0				0	infoTemperature:14 Weather:Mild/Windy Shoe:Mizuno Hitogami 3 (Red/Black)
.	.	Total Runs: 21	.	18:50:21	186 km	6:04	.	0	.	.	.	.	.	.	.	.	.

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