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# Date Member -- Location Type
1Jul-24 2017 KDG 14.5kmCS650 Run 9 miles 7.5 w/ slower/faster first/last k. Since the gym was warm and very humid and the window seems to be bolted shut again, after 2 miles I removed the shirt which was much more comfortable. Bit of fatigue and form getting bit ragged in last couple miles.
2Jul-24 2017 bunsontherun 4.8kmPennant Hills,
Sydney, Australia
Run Took an hour or so via train to get to the run location and then met up with the group to go for the run in the circle area.
3Jul-22 2017 Carmine 5kmRBC Canadian Open 5k Race Really muggy this morning. Rain started half way through the race. Felt pretty good and no foot problems. Hips and glutes were really tight though.
4Jul-22 2017 militarybrat 0kmGolf 9 John Birthday XT
5Jul-23 2017 militarybrat 8.6kmWaterfront Run
6Jul-23 2017 HCiD 3.2kmMerivale RR LTR
Clinic
Run Led the LTR group again this morning for a 3.25k / 22 min run.. 2x 8/1's +2min..
7Jul-23 2017 MikeM 3.7kmbarrhaven Run
8Jul-23 2017 KDG 14.5kmAlexandra/Portage/Tr
illium/QE
Run Some chasing in the last 5k, first 2.5k maybe sub 4:40 then 2.5k maybe ~5:00.
9Jul-23 2017 d-man 8.9km Run
10Jul-22 2017 HCiD 3kmRR LTR Clinic Geoup Run Led the LTR clinic this morning for 2x 8/1's for a 3k / 20 min run ...

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<< previous month        Habs4ever Run Log for July / 2017        next month >>      
# Feel Date Type Duration Distance/
Accrued
Pace Speed Calories Where Temp Notes Laps/
Hills
Laps Map Elevation HR Info
18-Jul-22 8:45 SatRun 1:02:0010km/281.7km6:129.7598Redcliff trails18Messed up Garmin when we stopped to wait for the group. Had to use Jeremy's distance and time.
I'm sad, because I wanted the map of the coulee
0 144infoTemperature:18
Weather:Hot/Sunny
Shoe:White Nimbus 16-no dots
17-Jul-21 10:00 FriJog-Easy 1:41:4416km/271.7km6:229.4954To downtown and back2319 to start, 25 at the end.
Good run today even with the heat.
0 134infoTemperature:23
Weather:Hot/Sunny
Shoe:White, 2 dots
16-Jul-20 9:25 ThuJog-Easy 1:46:3716km/255.7km6:409.0877PPP and back2222 to start, 29 to end
Easy run, but it was tough with the heat and sun
0 127infoTemperature:22
Weather:Hot/Sunny
Shoe:Green, black, purple 2 dots
15-Jul-19 9:25 WedTempo Run 1:51:2519.3km/239.7km5:4710.4858Treadmill Y211.5 miles warm up
9 miles RP (5:34/km)
1.5 miles cool down
0 130infoTemperature:21
Weather:Indoors
Shoe:Raspberry Cumulus
14-Jul-18 8:00 TueJog-Easy 1:02:5410.1km/220.4km6:149.6584NECH1010C, NNE5km/h,
4K on my own, 6 with Sonia.
It was great!
114/138
0 114infoTemperature:10
Weather:Mild/Sunny
Shoe:White Nimbus 16-no dots
13-Jul-17 9:30 MonIntervals 1:35:0716.1km/210.3km5:5510.2735Treadmill Y15It was too smokey with an advisory on so decided to stay inside.0 131infoTemperature:15
Weather:Indoors
Shoe:White, 2 dots
12-Jul-15 7:34 SatRun 1:23:4313km/194.2km6:279.3747To Y then bridges route26Hot, hot hot.
Ran with Bonnie9. Did 10:1. It was good.
0 135infoTemperature:26
Weather:Hot/Sunny
Shoe:White Nimbus 16-no dots
11-Jul-14 5:45 FriLong Steady Distance 3:00:5927km/181.2km6:439.01608NWCH, Y, Saratoga, SE hill, NECH2419c to start, 24 to end. WNW12km/h

Felt pretty good, started slower, found some shade but it came with hills so pace was even slower on the hills.
Don't feel beat up like I do when it's super hot, so glad I got out early
0 126infoTemperature:24
Weather:Hot/Sunny
Shoe:X-white nimbus
10-Jul-13 9:30 ThuJog-Easy 1:27:0813km/154.2km6:439.0775to PPP and back2727 to start, 30 when done.
it was hard running today, so, so hot
0 123infoTemperature:27
Weather:Hot/Sunny
Shoe:White, 2 dots
9-Jul-12 9:30 WedTempo Run 1:51:5019.3km/141.2km5:4810.4869Treadmill Y20Stayed inside since there was smoke in the air, plus I like doing intervals and tempo on the TM.
1.5 miles warm up
9@ RP (6.7)
1.5 mile cool down
0 135infoTemperature:20
Weather:Mild
Shoe:Raspberry Cumulus
8-Jul-11 8:30 TueRun 1:07:0911km/121.9km6:079.8648NECH1818C, W13km/h, 94% humidity. Drizzle
Just an easy run today. Amazing what 15-20 degrees lower can do for the spirit and speed.
0 136infoTemperature:18
Weather:Mild/Drizzle
Shoe:White Nimbus 16-no dots
7-Jul-10 10:45 MonIntervals 1:34:5116.1km/110.9km5:5410.2731Treadmill Y2727C, humidex 30, windy, stayed inside
1.5 mile warm up
3x2 miles at 5:30/km pace with 800m recovery
1.5 mile cool down
0 135infoTemperature:27
Weather:Indoors
Shoe:Raspberry Cumulus
6-Jul-7 6:00 FriJog-Easy 1:43:3116km/94.8km6:299.3954NE/NWCH17Started @ 17C, finished at about 25C. Slight breeze felt nice,

Easy run with a couple of pits stops.
0 135infoTemperature:17
Weather:Hot/Sunny
Shoe:X-white nimbus
5-Jul-6 9:30 ThuJog-Easy 1:51:0516km/78.8km6:578.6931NE/NW/river trail30Smoking hot today, started at 27.2 finished at 31.5. Thank goodness for a NE breeze at 12km/h
Ran 7km straight, then walked 1 minutes every km, then at 12 walked when I needed to.
Drank 20oz water, 20oz Nuun
0 134infoTemperature:30
Weather:Hot/Sunny
Shoe:White, 2 dots
4-Jul-5 8:00 WedTempo Run 1:52:4219.3km/62.8km5:5110.3Treadmill Y2525C, W10, sunny
Too hot for a good workout stayed in on TM
1.5 miles warm up
9 miles tempo
1.5 mile cool down
0 0infoTemperature:25
Weather:Indoors
Shoe:Raspberry Cumulus
3-Jul-4 7:30 TueJog-Easy 1:26:5913.5km/43.5km6:279.3688NWCH pathways207.25 on my own, 6.25 with Sonia
I misread the schedule, should have been 10k easy today. I'll try and cut out a few km somewhere else.
0 132infoTemperature:20
Weather:Hot/Sunny
Shoe:White Nimbus 16-no dots
2-Jul-3 10:30 MonIntervals 1:42:0517km/30km6:0110.0870Y treadmill321.5 mile warm up
4x1.5miles at 5:30/km pace
800m recovery
1.5 miles cool down

Too hot for quality work outside
0 146infoTemperature:32
Weather:Indoors
Shoe:Raspberry Cumulus
1-Jul-1 9:00 SatJog-Easy 1:27:0513km/13km6:429.0792Teepee to SW2626C, ENE 10km/h, sunny and hot0 146infoTemperature:26
Weather:Hot/Sunny
Shoe:White Nimbus 16-no dots
. . Total Runs: 18 . 29:28:54 281.7 km 6:16 . 14219 . . . . . . . . .

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