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#	Date	Member	--	Location	Type
1	Nov-9 2024	Double Bellybuster	21.1km	Italian Stallion Challenge	Race
2	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.
3	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
4	Apr-25 2024	Slacker	6.8km	Old London Rd., Alexi Dr.	Run
5	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.
6	Apr-23 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Elisa Choi
7	Apr-22 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Sara Stewart
8	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.
9	Apr-21 2024	Slacker	26.6km	Blackwell Sd Rd, London Rd.	Run
10	Apr-14 2024	Slacker	23.1km	Michigan, Modeland, Blackwell Rd.	Run

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<< previous month HCiD Run Log for April / 2017 next month >>
#	Feel	Date	Type	Duration	Distance/ Accrued	Pace	Speed	Calories	Where	Temp	Notes	Laps/ Hills	Laps	Map	Elevation	HR	Info
29		Apr-27 0:00 Thu	Run	30:05	5km/93.7km	6:01	10.0		Kanata Lakes	26	It's taken a bit longer than I had originally hoped but my road running is starting to show progress ... still running 10:1's several times a week and now, almost back down to a 30 min 5k training effort ?? 🙂 Having said that, I am now pretty sure that I will not be anywhere close to being ready for the ORW Half in a month's time and likely to be DNS'ng the entire race weekend altogether now? 🙀🤔😢 Goal now is to continue my progress and focus on getting back healthy for the Army Run in September... 😛	0				0	infoTemperature:26 Weather:Hot/Sunny
28		Apr-26 0:00 Wed	Run	30:30	5km/88.7km	6:06	9.8		Kanata Lakes	17	Had a really nice 5k / 30:30 run this afternoon around my usual loop in Kanata Lakes .. a mild 17c with overcast.. still doing 2x 10min run 1 min walk intervals... :)	0				0	infoTemperature:17 Weather:Mild/Windy
27		Apr-25 0:00 Tue	Run	59:00	7.4km/83.7km	7:59	7.5		Movati Athletic Nepean		50 min run:walk 10 warmup 5x 1k/6:00 mpk Cool down	0				0	infoWeather:Indoors
26		Apr-24 0:00 Mon	Run / Yoga	1:15:00			0.0		Movati Athletic		75 min Hot Yin Yoga with Lyssa this Afternoon..	0				0	infoWeather:Indoors
25		Apr-23 13:30 Sun	Run	47:15	7km/76.3km	6:45	8.9		Kanata Lakes	15	Nice little slow and steady 7k / 47:15 run around the Lakes this afternoon.. a nice and balmy 15c and breezy conditions ..	0				0	infoTemperature:15 Weather:Mild/Sunny
24		Apr-23 9:00 Sun	Run / Yoga				0.0		Movati Athletic		90 min Hot Yoga class w/Lara is morning	0				0	infoWeather:Indoors
23		Apr-22 0:00 Sat	Run / Yoga	75:00:00			0.0		Movati Athletic Nepean		Was able to get in a 75 min Hot Yoga with Kristy at the Nepean Movati before my Rar shift this morning :). That's about it when there is a 6hour shift in your Saturday weekend ..	0				0	infoWeather:Indoors
22		Apr-21 0:00 Fri	Run	31:05	5km/69.3km	6:13	9.7		Kanata Lakes	13		0				0	infoTemperature:13 Weather:Mild
21		Apr-20 19:15 Thu	Run / Swim	45:00			0.0		Movati Athletic		45 swim lessons at Movati this eve:)	0				0	infoWeather:Indoors
20		Apr-20 3:30 Thu	Run	31:20	5km/64.3km	6:16	9.6		Kanata Lakes	8	5k / 31:20 run along my usual route around Kanata Lakes this afternoon.. 2x 10:1's still ..	0				0	infoTemperature:8 Weather:Mild
19		Apr-19 0:00 Wed	Run / Yoga	1:00:00			0.0		Movati Athletic		Was able to get into a 60 min appointment with my favourite RMT today, then a nice 60 min Yoga Flow class... :)	0				0	infoWeather:Indoors
18		Apr-17 0:00 Mon	Run	32:30	5km/59.3km	6:30	9.2		Kanata Lakes	8	Had a nice little 5k / 32:30 run along my usual route in Kanata Lakes this afternoon after my first shift back at the RR.	0				0	infoTemperature:8 Weather:Mild/Windy
17		Apr-16 0:00 Sun	Run	31:15	5km/54.3km	6:15	9.6		Kanata Lakes	12	Out for a short 5k along my regular route this morning .. nice and overcast 12c w/2x sets of 10:1's ... perhaps, my best post injury effort thus far ... 🙂	0				0	infoTemperature:12 Weather:Mild
16		Apr-16 0:00 Sun	Run / Yoga				0.0		Pure Yoga Ottawa w/Marg and Jesse		75 min Hot Power Yoga class this afternoon... was sweating buckets during this class last :shock: :shifty: :)	0				0	infoWeather:Indoors
15		Apr-15 0:00 Sat	Run	50:00	7.3km/49.3km	6:51	8.8		Westboro w/Marg and Jes	7	Yay, had a nice and enjoyable 7.3k run this morning with my running Peeps, for the first time in ages ... thanks again for the company Marg and Jesse ... good to catch up with everyone... 😊👊	0				0	infoTemperature:7 Weather:Mild/Sunny
14		Apr-14 9:00 Fri	Cross Training / Yoga						Movati Athletic		60 min Yoga class this morning with Kristy ... good to be back after about a two week break ..focus was back bends this morning..	0				0	infoWeather:Indoors
13		Apr-13 0:00 Thu	Run	32:20	5km/42km	6:28	9.3		Kanata Lakes	12	5k / 32:20 run around my Kanata Lakes loop this afternoon. 2x sets of 10:1's.. nice and mild 12c and sunshine ...	0				0	infoTemperature:12 Weather:Mild/Sunny
12		Apr-13 0:00 Thu	Cross Training / Swim	46:00					Movati Athletic		First swim class of season :)	0				0	infoWeather:Indoors
11		Apr-11 0:00 Tue	Cross Training / Spin	1:10:00	47km		40.3		Movati Athletic		70 min steady spin this afternoon	0				0	infoWeather:Indoors
10		Apr-10 0:00 Mon	Run	34:00	5km/37km	6:48	8.8		Kanata Lakes	22	5k around Kanata Lakes with 2x sets 10:1's ...	0				0	infoTemperature:22 Weather:Mild/Sunny
9		Apr-9 0:00 Sun	Run	44:00	6km/32km	7:20	8.2		Kanata Lakes	3	A nice and steady 6k / 44min run this morning with 3x 10:1's around Kanata Lakes ... 3c and sunny when I finally got my s@rry @$$ out of bed !! :shifty:	0				0	infoTemperature:3 Weather:Mild/Sunny
8		Apr-8 0:00 Sat	Run	32:00	4km/26km	8:00	7.5		Greennbank w/JoJo	2	Had a nice and enjoyable 4K / 32 min run/walk with JoJo this morning on an out and back .. pleasant 2c and sunny..	0				0	infoTemperature:2 Weather:Mild/Sunny
7		Apr-7 0:00 Fri	Run	35:00	5km/22km	7:00	8.6		Movati Athletic		5k / 35 min run / walk on the Woodway this afternoon 10 min walking warmup 6x 3min run : 1 min walk Cool down	0				0	infoWeather:Indoors
6		Apr-5 0:00 Wed	Cross Training / Spin	1:15:00	51km		40.8		Movati Athletic		75 min steady spin	0				0	infoWeather:Indoors
5		Apr-4 0:00 Tue	Run	50:00	7km/17km	7:09	8.4		Movati Athletic		7k / 50 min run walk .. 13x 2:1's	0				0	infoWeather:Indoors
4		Apr-3 0:00 Mon	Cross Training / Spin	1:10:00	48km	1:28	41.1		Movati Athletic		70 mi steady spinning	0				0	infoWeather:Indoors
3		Apr-2 14:00 Sun	Run	33:30	5km/10km	6:42	9.0		Kanata Lakes	12	Easy 5k effort with 2x 10:1's this afternoon...	0				0	infoTemperature:12 Weather:Mild
2		Apr-2 10:45 Sun	Cross Training / Yoga						Movati Athletic		65 min Hot Yin Yoga class with Lara this morning	0				0	infoWeather:Indoors
1		Apr-1 9:00 Sat	Race	32:30	5km/5km	6:30	9.2		Run Ottawa Monthly 5K	2	Nice and steady 5k efffort today. First longest continuous run in about 5 months :)	0				0	infoTemperature:2 Weather:Cold Shoe:Innov-8 X-Talon 190
.	.	Total Runs: 23 total XT: 6	.	88:51:20 4:21:00	93.7 km 146	56:53	.	0 0	.	.	.	.	.	.	.	.	.

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