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#	Date	Member	--	Location	Type
1	May-6 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Sara Stewart
2	May-5 2024	Slacker	30.0km	Wawanosh, London, Blackwell Rd.	Run
3	May-5 2024	bunsontherun	5.2km	Calgary/Glenmore/Qui nterra Legacy Park	Run Walk due to left knee injection last Tuesday. I get right knee done on this Tuesday. Should be able to start doing light jogs next weekend or so.
4	May-4 2024	bunsontherun	0.0km	Northhill 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.
5	May-3 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Sara Stewart
6	May-1 2024	bunsontherun	5.1km	Calgary/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.
7	Apr-29 2024	bunsontherun	0.0km	Northhill GYMVMT	M-S 1630-1730 Muscle Pump with Heather Teichrob
8	Apr-29 2024	Slacker	6.4km	London Line, Smith Funeral Home	Run
9	Apr-27 2024	Slacker	6.5km	Emperor Dr., Orillia, ON.	Run
10	Apr-28 2024	Carmine	6.1km	from home	Run 116spm 6kph WSW wind 77% humidity

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<< previous month HCiD Run Log for August / 2016 next month >>
#	Feel	Date	Type	Duration	Distance/ Accrued	Pace	Speed	Calories	Where	Temp	Notes	Laps/ Hills	Laps	Map	Elevation	HR	Info
29		Aug-30 0:00 Tue	Race	39:10	6.8km/130.5km	5:49	10.3		Beaver Chase Series 5	25	Woohoo, completed final event in this year's Beaver Chase Series in the books, completing all 5 events for the third year in a row ... Maintained a steady effort for the 6.75k out-and-back ... Thanks again to all the Race Organizers and Volunteers from The Run Ottawa Club as well as the awesome Sponsors Bushtukah and Sports 4 ... See you all again in 2017 .... :)	0				0	infoTemperature:25 Weather:Hot/Humid Shoe:Innov-8 X-Talon 190
28		Aug-29 0:00 Mon	Run	45:00	7km/123.8km	6:26	9.3		Kanata Lakes	19	7k / 45 min recovery run this morning around Kanata Lakes ... A balmy 19c overcast out there	0				0	infoTemperature:19 Weather:Mild/Sunny Shoe:Saucony Kinvara 2 (white/black)
27		Aug-28 0:00 Sun	Long Steady Distance	1:20:00	12km/116.8km	6:40	9.0		Kanata Lakes	20	Woohoo, longest run in over 6 weeks ... 12k / 1:20xx lsd effort around Kanata Lakes .. A tad muggy out there at times at 20c when sun was out, but felt better once the overcast rolled in ... :)	0				0	infoTemperature:20 Weather:Mild Shoe:Saucony Kinvara 2 (white/black)
26		Aug-27 0:00 Sat	Run	50:00	7.5km/104.8km	6:40	9.0		Kanata Lakes	18	Slow and steady 7.5k / 50 minute run this morning around Kanata Lakes .. 4 sets of 10:1's .. A sunny and balmy 18c with a slight breeze ... :)	0				0	infoTemperature:18 Weather:Mild/Sunny Shoe:Saucony Kinvara 2 (white/black)
25		Aug-26 0:00 Fri	Cross Training / Eliptical	35:00	8km		13.7		GoodLife - Eliptical		Another tempo on the Eliptical this afternoon 8k / 35 minutes, followed by some rolling, stretching and session in the massage chair ... :)	0				0	infoWeather:Indoors Shoe:Kinvara 3 (light blue, white orange)
24		Aug-25 0:00 Thu	Run	1:00:00	8.5km/97.3km	7:04	8.5		K2J Fitness Track Workout	29	Total K2J Fitness track workout this evening was approximately one hour with rest periods and approximately a total of 8.5k of movement .. 3k / 22 minute warmup 5K / 30 minute east continuous run 500m walking recovery Was a tad hot and humid this evening at 29c plus humidex ... :)	0				0	infoTemperature:29 Weather:Hot/Humid Shoe:Mizuno Universe (orange/black) #5
23		Aug-24 0:00 Wed	Hills	50:00	7.5km/88.8km	6:40	9.0		Young Road - Hills	28	7.5k / 50 min continuous run up and down the 500m stretch on Young Road this evening .. Was about 28c plus humidex and overcast ... Just kept it at an easy pace, just rebuilding my cardio endurance on the hills without putting too much stress on the Achilles ..	0				0	infoTemperature:28 Weather:Hot/Humid Shoe:Kinvara 3 (Yellow/Black)
22		Aug-23 0:00 Tue	Cross Training / Eliptical	45:00	10km		13.3		GoodLife - Eliptical		A tempo on the Eliptical this afternoon 10k / 45 minutes, followed by some rolling, stretching and session in the massage chair ... :)	0				0	infoWeather:Indoors Shoe:Kinvara 3 (light blue, white orange)
21		Aug-22 0:00 Mon	Run	50:00	8km/81.3km	6:15	9.6		Kanata South / TCT	22	A nice and easy 8k / 50 min run w/4x sets 10:1's this afternoon around Kanata South and TCT ...	0				0	infoTemperature:22 Weather:Mild/Sunny Shoe:Kinvara 3 (Yellow/Black)
20		Aug-21 0:00 Sun	Cross Training	1:00:00	12km		12.0		Goodlife - Eliptical		Hit the club for a 12k / 1hr effort on the eliptical, followed by a short lower body resistance workout	0				0	infoWeather:Indoors Shoe:Kinvara 3 (light blue, white orange)
19		Aug-20 0:00 Sat	Run		9km/73.3km		0.0		Kanata Lakes w/Marg	20	Had a nice and easy 9k / 1hr run with Marg around Kanata Lakes this morning .. Only 20c or so but very humid ....	0				0	infoTemperature:20 Weather:Hot/Humid Shoe:Kinvara 3 (Yellow/Black)
18		Aug-19 0:00 Fri	Cross Training / Eliptical	35:00	8km		13.7		Goodlife - Eliptical		Another tempo on the Eliptical this afternoon 8k / 35 minutes, followed by some rolling, stretching and session in the massage chair ... :)	0				0	infoWeather:Indoors Shoe:Kinvara 3 (light blue, white orange)
17		Aug-18 0:00 Thu	Run	32:00	5km/64.3km	6:24	9.4		Kanata Lakes	28	Slow and steady 5k / 32 min run this afternoon around Kanata Lakes with 3xsets of 10:1s ..	0				0	infoTemperature:28 Weather:Hot/Humid Shoe:Kinvara 3 (Yellow/Black)
16		Aug-17 0:00 Wed	Hills	1:05:00	9.5km/59.3km	6:51	8.8		Run Club Hill Repeats	28	Made it out to Run Club, sorta, as I met them at the hill? Ha!! Total workout was approx 9.5k / 1:05:00 ... 2K warmup, 8x450m uphill and downhill recovery, followed by a 1k cool down .. :). Kept the pace nice and steady approx 2:30/450m ...	0				0	infoTemperature:28 Weather:Hot/Humid Shoe:Mizuno Universe (orange/black) #5
15		Aug-16 0:00 Tue	Cross Training / Eliptical	50:00	10km		12.0		Goodlife - Eliptical		A steady 10k / 50min on the elliptical followed by a session in the massage chair session ... :)	0				0	infoWeather:Indoors Shoe:Kinvara 3 (light blue, white orange)
14		Aug-14 0:00 Sun	Long Steady Distance	1:00:00	9km/49.8km	6:40	9.0		Kanata Lakes	21	Slowly but surely progressing .. Up to 9k lsd run this morning around Kanata Lakes with 5x sets of 10:1s .. Achilles all k-taped and legs compresses up... Feeling good, though running fitness definitely still a way to go to rebuild back to 21k / 26k in about a months time for Commander's Challenge ??	0				0	infoTemperature:21 Weather:Mild Shoe:Kinvara 3 (Yellow/Black)
13		Aug-13 0:00 Sat	Cross Training / Eliptical	45:00	10km		13.3		Goodlife - Eliptical		Hit the Club this morning for a tempo-ish 10/45 min on the elliptical followed by a quick lower body resistance and stretching / rolling and yes also massage chair session ... :)	0				0	infoWeather:Indoors Shoe:Kinvara 3 (light blue, white orange)
12		Aug-11 0:00 Thu	Intervals	50:00	7km/40.8km	7:09	8.4		K2J Fitness Track Workoit	34	Modified track workout with K2J Fitness .. Total workout time with rest/recovery was about 50 minutes ... Including a 2.5k warmup, 2x sets of 800m/400/200/100m w/ approx 2 min recoveries and ended with a set of 400/200/100 ..	0				0	infoTemperature:34 Weather:Hot/Humid Shoe:Mizuno Universe (orange/black) #5
11		Aug-10 0:00 Wed	Cross Training / Eliptical	35:00	8km		13.7		GoodLife - Eliptical		Another tempo on the Eliptical this afternoon 8k / 35 minutes, followed by some rolling, stretching and session in the massage chair ... :)	0				0	infoWeather:Indoors Shoe:Kinvara 3 (light blue, white orange)
10		Aug-9 0:00 Tue	Race	31:15	5.5km/33.8km	5:41	10.6		Beaver Chase Series 4	32	Made it out to Beaver Chase Series #4 this evening ... Another hot one at 32c+ humidex .... Just kept it nice and steady crossing the 5.5k in approx 31:15 ... At least I qualified for the Souvenir Series Event Special Edition T-Shirt again this year for participating in at least 4 of the 5 Series Events !!! :)	0				0	infoTemperature:32 Weather:Hot/Humid Shoe:Innov-8 X-Talon 190
9		Aug-8 0:00 Mon	Cross Training / Eliptical	35:00	8km		13.7		Goodlife - Eliptcal		Atempo on the Eliptical this afternoon 8k / 35 minutes, followed by some rolling, stretching and session in the massage chair ... :)	0				0	infoWeather:Indoors Shoe:Kinvara 3 (light blue, white orange)
8		Aug-7 0:00 Sun	Run	45:00	7km/28.3km	6:26	9.3		Kanata Lakes	18	Just a slow and easy 7k / 45 min lsd run this morning around Kanata Lakes .. Nice and balmy 18c and overcast ... Quite pleasant, actually ... :)	0				0	infoTemperature:18 Weather:Mild/Sunny Shoe:Kinvara 3 (light blue, white orange)
7		Aug-6 0:00 Sat	Race	29:45	5km/21.3km	5:57	10.1		Run Ottawa Monthly 5k Open	18		0				0	infoTemperature:18 Weather:Mild/Sunny Shoe:Mizuno Universe (orange/black) #5
6		Aug-5 0:00 Fri	Cross Training / Eliptical	35:00	8km	4:23	13.7		Goodlife - Eliptical		Another tempo on the Eliptical this afternoon 8k / 35 minutes, followed by some rolling, stretching and session in the massage chair ... :)	0				0	infoWeather:Indoors Shoe:Kinvara 3 (light blue, white orange)
5		Aug-4 0:00 Thu	Intervals	45:00	5.8km/16.3km	7:50	7.7		K2J Fitness Track	32	Kept it easy this evening at track workout .. Total 5.75k / 45 minute workout ... 2k warmup wi 4x800m @~6:00mpk pace with 2-3 minute rest between intervals w/Jes .. Followed by stretching afterwards ...	0				0	infoTemperature:32 Weather:Hot/Humid Shoe:Mizuno Universe (orange/black) #5
4		Aug-3 0:00 Wed	Cross Training / Eliptical	35:00	8km		13.7		Goodlife - Eliptical		35 min / 8k steady effort on the Eliptical this morning, followed by lower body resistance workout and rolling / stretching	0				0	infoWeather:Indoors Shoe:Kinvara 3 (light blue, white orange)
3		Aug-2 0:00 Tue	Run	32:30	5km/10.5km	6:30	9.2		Kanata Lakes	18	Went out for another slow and easy 5k / 32:30 run this morning using 10:1's ... Just keeping it easy to not stress out the Achilles, though with all the downtime, right knee / ITB feeling a bit tight these days ... Amazing how quickly one their running fitness and efficiency, even only after a couple of weeks ??	0				0	infoTemperature:18 Weather:Mild/Sunny Shoe:Kinvara 3 (light blue, white orange)
2		Aug-1 0:00 Mon	Cross Training / Eliptical	46:00	10km	4:36	13.0		Goodlife		46 min / 10k steady effort on the Eliptical this morning, followed by lower body resistance workout and rolling / stretching including a session in the massage chair	0				0	infoWeather:Indoors Shoe:Kinvara 3 (light blue, white orange)
1		Aug-1 0:00 Mon	Race	31:15	5.5km/5.5km	5:41	10.6		Beaver Chase Series 4			0				0
.	.	Total Runs: 18 total XT: 11	.	13:15:55 7:36:00	130.5 km 100	6:05	.	0 0	.	.	.	.	.	.	.	.	.

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