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# Date Member -- Location Type
1May-4 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0900-1000 Full Throttle Flex Circuit Training with Crescent Patton

4 Stations, 6 Activities per Station, 50 Secs per Activity, twice around the circuit.
2May-3 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart
3May-1 2024 bunsontherun 5.1kmCalgary/Glenmore/Qui
nterra Legacy Park		 Run Went to Running Room Run Club early with Cam as I thought him and Audra were going to do the Abbott 1 Mile Time Trial before Run Club. Ended up doing a walk with a lady named Marcia, It was a good walk filled with great conversation despite the cold, wet snow rain mix that was dampening everyone's mood.
4Apr-29 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Heather Teichrob
5Apr-29 2024 Slacker 6.4kmLondon Line, Smith
Funeral Home		 Run
6Apr-27 2024 Slacker 6.5kmEmperor Dr.,
Orillia, ON.		 Run
7Apr-28 2024 Carmine 6.1kmfrom home Run 116spm
6kph WSW wind
77% humidity
8Apr-27 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0900-1000 Full Throttle Flex with Crescent Patton

4 Stations, 6 Activities Per Station, 50 Secs per Activity, 2 times around the stations
9Apr-27 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart
10Nov-9 2024 Double
Bellybuster		 21.1kmItalian Stallion
Challenge		 Race

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<< previous month        HCiD Run Log for November / 2016        next month >>      
# Feel Date Type Duration Distance/
Accrued		 Pace Speed Calories Where Temp Notes Laps/
Hills		 Laps Map Elevation HR Info
27GoodNov-30 0:00 WedCross Training / Spin 1:00:0040km40.0Movati Atlantic 0 0infoWeather:Indoors
26GoodNov-30 0:00 WedCross Training / Spin 1:00:0040km40.0Movati Atlantic 0 0infoWeather:Indoors
25GoodNov-29 0:00 TueCross Training / Spin 1:35:0065km41.1Movati Athletic Just a steady 95 minute ride on the spin bike this afternoon at the Club ...
0 0infoWeather:Indoors
24GoodNov-28 0:00 MonCross Training / Spin 1:30:0063km42.0Movati Athletic Just a steady 90 minute ride on the spin bike this afternoon at the Club ...0 0infoWeather:Indoors
23-Nov-27 0:00 SunCross Training / Yoga 1:30:00Movati Athletic A quick and short little upper body workout this morning before a 90 minute session of Hot Yoga ..

4x sets

Chest Press (smith) -- 135x10
Incline Chest Press (smith) -- 135x10
Shoulder Press (smith) -- 95x10

90 minute Hot Yoga 		0 0infoWeather:Indoors
22-Nov-26 0:00 SatCross Training / Yoga 1:15:00Movati Athletic Was only able to get in a short lower body workout at the Club this morning before my 75 minute Hot Yoga Class ...
5x sets

Squats on Bosu -- x10
Fr Lunges on Bosu -- x10
Rr Lunges on Bosu -- x10
Standing Heel Dips/Toe Raises -- x10
Walking (R/L) Heel Dips/Toe Raises -- x10

Hot Yoga - 75 min		0 0infoWeather:Indoors
21-Nov-25 0:00 Fri
MultiSportSpin
Yoga
01:00:00
01:15:00
42.00km

00:01:26

42.0

Movati Athletic A nice and steady 60 min spin workout before getting ready for the 75 minute Hot Yoga class...
0 0infoWeather:Indoors
20-Nov-22 0:00 Tue
MultiSportSpin
Yoga
00:55:00
01:15:00
40.00km

00:01:23

43.6

Movati Athletic A nice and steady 55 min spin workout before getting ready for the 75 minute Hot Yoga Flow Class :) 0 0
19-Nov-21 0:00 Mon
MultiSportSpin
Yoga
00:45:00
01:15:00
30.00km

00:01:30

40.0

Movati Athletic 0 0infoWeather:Indoors
18GoodNov-20 0:00 SunCross Training / Yoga 1:30:00Movati Athletic Think I have done more yoga in the past 24 hours than over the past 8-10 years? Ha!! Opted for a relaxing 90 minute Hot Power Yoga this morning over 55 minutes of TdF Spin Class .. my body thanks me ...

Inspired to include regular yoga practice into my life again ... just wish someone had told me about Movati earlier, yet alone that yoga classes was offered there? Ha!! :) :p

Only able to get in a wee bit of upper body resistance this morning, prior to yoga class..


Cheat Press (smith) -- 2x 135x10, 2x 155x10
Incline Chest Press (smith) -- 2x 135x10, 2x 155x10
0 0infoWeather:Indoors
17-Nov-19 0:00 SatCross Training / Yoga 1:00:00Movati Athletic 0 0infoWeather:Indoors
16-Nov-18 0:00 Fri
MultiSportWalk
Eliptical
Spin
00:30:00
00:30:00
00:30:00		3.20km
6.50km
20.00km		00:09:23
00:04:37
00:01:30		6.4
13.0
40.0		Movati Athletic Cardio workout at the Club this afternoon with 30 min of walking on treadmill, elliptical and spinning, followed by stretching, rolling a core on the bosu ball..

4x sets
Ab Crunch -- x30
Back Extension-- x30
0 0infoWeather:Indoors
15GoodNov-17 0:00 ThuCross Training / Spin 1:25:0055km38.8Movati Athletic 0 0infoWeather:Indoors
14GoodNov-16 0:00 WedCross Training / Spin 1:20:0052km1:3339.0Movati Athletic 0 0infoWeather:Indoors
13GoodNov-15 0:00 TueCross Training / Swim 1:15:0050km40.0Movati Athletic An hour and fifteen minutes of spinning this afternoon, followed by stretching, rolling a core on the bosu ball..

4x sets
Ab Crunch -- x30
Back Extension-- x30
0 0infoWeather:Indoors
12GoodNov-14 0:00 MonCross Training / Spin 1:00:0041km41.0Movati Athletic An hour of spinning this afternoon, followed by stretching, rolling a core on the bosu ball..

4x sets
Ab Crunch -- x30
Back Extension-- x30		0 0infoWeather:Indoors
11GoodNov-13 0:00 SunCross Training / Spin 1:00:0042km42.0Movati Athletic 0 0infoWeather:Indoors
10GoodNov-12 0:00 SatCross Training / Spin 35:0025km42.9Movati Athletic Kanata 0 0infoWeather:Indoors
9GoodNov-11 0:00 FriCross Training / Spin 35:0025km1:2442.9Movati Athletic 0 0infoWeather:Indoors
8GoodNov-10 0:00 ThuCross Training / Spin 45:0030km1:3040.0Movati Athletics Active recovery on spin bike ... nice and steady with easy resistance and maintaining approx 90rpm cadence0 0infoWeather:Indoors
7GoodNov-9 0:00 WedCross Training / Eliptical 30:008km3:4516.0Movati AthleticActive recovery effort 0 0infoWeather:Indoors
Shoe:Saucony Kinvara 2 (white/black)
6GoodNov-7 0:00 MonCross Training / Eliptical 45:0010km13.3Kanata GL - Elliptical Taking a bit of r&r from running this week to allow my funky Achilles to recover as it flared up again on the weekend?? :(

A steady 10k / 45 minutes on elliptical this afternoon at the Club ..		0 0infoWeather:Indoors
Shoe:Saucony Kinvara 2 (white/black)
5FunNov-6 0:00 SunRun 34:005km/37.3km6:488.8Westboro w/Marg5Ended running the Cookie Run 5K Solo as JoJo had to cancel her trip to ottawa his weekend so ended uprunning in a Full TED costume, shall we say was a tad warm? Ha!!

Ran a steady 27:08 by perceived exertion ... so am quite happy with that !!! :)		0 0infoTemperature:5
Weather:Mild
Shoe:Mizuno Musha
4FunNov-5 0:00 SatRace 27:085km/32.3km5:2611.1Ottawa Cookie Run7Ended running the Cookie Run 5K Solo as JoJo had to cancel her trip to ottawa his weekend so ended uprunning in a Full TED costume, shall we say was a tad warm? Ha!!

Ran a steady 27:08 by perceived exertion ... so am quite happy with that !!! :)		0 0infoTemperature:7
Weather:Mild
Shoe:Mizuno Hitogami 3 (Red/Black)
3GoodNov-3 0:00 ThuRun 1:30:0014km/27.3km6:269.3Kanata Lakes10Couldn't resist the mild conditions out there this afternoon and headed out for a nice and easy 14k run around Kanata Lakes ... daylight savings ends this weekend so trying to take advantage while it is still light out there at 4pm ...0 0infoTemperature:10
Weather:Mild
Shoe:Mizuno Hitogami 3 (Red/Black)
2FunNov-2 0:00 WedRun 51:008.3km/13.3km6:119.7Nepean Bike Path w/Jes15Had a nice and steady 8.25km with Jesse this evening along the paths of Nepean... thanks the the company, Jes ... :)0 0infoTemperature:15
Weather:Mild
Shoe:Mizuno Musha
1GoodNov-1 0:00 TueRun 29:005km/5km5:4810.3Kanata Lakes8A nice and steady 5k recovery run this afternoon around Kanata Lakes ... First run since the Ottawa MEC Gatineau Half last month ... good to be back out on the roads again!!! :)0 0infoTemperature:8
Weather:Mild
Shoe:Mizuno Musha
. . Total Runs: 5
total XT: 27		 . 3:51:08
27:25:00		 37.3 km
687.7		 6:12
 		 . 0
0		 . . . . . . . . .
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