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# Date Member -- Location Type
1May-12 2024 Double
Bellybuster		 10.0kmSmoky Mountain
Senior Games 10K		 Race
2May-14 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Elisa Choi
3May-13 2024 bunsontherun 7.2kmCalgary/Cranston
Hill 		Run Cranston Hill Repeats 3 times, Ended up walking the uphills for the most part. Audra had a bit of a limp and walked the hills. Cam met us at Cranston Hill after running there from his home.
4May-12 2024 bunsontherun 6.0kmCalgary/Riverbend/Ca
rburn Park		 Run After doing a walk this morning, thought I should try a run to test my knees after cortisone shots the last two weeks. Seemed to be okay today.
5May-12 2024 bunsontherun 8.1kmCalgary/Eau Run Went to the last run at Eau Claire before it is shut down and demolished. Eau Claire was the start and finish point for many races in Calgary sponsored by the Running Room. I walked with Joel Lifschitz and got back in time for coffee and fruits.
6May-11 2024 bunsontherun 5.3kmCalgary/Riverbend/Ca
rburn Park		 Run Nice walk with Cam Matsuo and Audra Kanski. Looked for the porcupine, but it wasn't there.
7May-11 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0900-1000 Full Throttle Flex Circuit Training with Patton Crescent

4 Stations, 6 Activities per Station, 45 Seconds per Activity, two times around the 4 Stations.
8May-8 2024 Slacker 5.3kmLondon Line Run
9May-8 2024 bunsontherun 5.1kmCalgary/Glenmore/Qui
nterra Legacy Park		 Run Due to coritsone shot on right knee on Tuesday morning, could only go for a walk today while meeting recovery time. Walked with Rod Sheldrake who completed the Vancouver Marathon on Sunday and was still recovering from that run.
10May-6 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart

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<< previous month        Habs4ever 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
28OKAug-31 14:18 WedRun 47:127.3km/305.2km6:289.3409to Y3131/36 humidex
made it to 3k and decided to call and see if Steve could pick me up at the Y		80infoTemperature:31
Weather:Hot/Humid
Shoe:Purple, green, blackmarks 17
Weight:121
Ascent:66.2m
Descent:125m
27GoodAug-30 8:24 TueIntervals 1:07:5011.3km/297.9km6:0110.0626CHHS track1616C, ENE 8km/h10129infoTemperature:16
Weather:Mild/Sunny
Shoe:Grey with green laces
Ascent:40m
Descent:40.8m
26OKAug-29 9:36 MonJog-Easy 1:22:2312km/286.6km6:528.7711Echo Dale1515C, N3km/h
beautiful morning run with Jo
tried my trail shoes although it wasn't "trail" for long.
13125infoTemperature:15
Weather:Mild/Sunny
Shoe:Pink trail shoes
Ascent:208.8m
Descent:208.4m
25GoodAug-27 11:22 SatTrail 59:008km/274.6km7:218.2437Elk Water Trails2323C Trails with Steve 9121infoTemperature:23
Weather:Hot/Sunny
Shoe:Purple, green, blackmarks 17
Ascent:256.4m
Descent:251.8m
24OKAug-26 9:56 FriRun 56:569km/266.6km6:199.5520NECH1212C, WSW6km/h
with Steve		10124infoTemperature:12
Weather:Mild
Shoe:Purple, green, blackmarks 17
Ascent:35m
Descent:33.4m
23OKAug-25 9:32 ThuLong Steady Distance 2:15:0220.3km/257.6km6:409.01183Echo Dale pathways13012C, WSW9km/h, rain
this route continues to beat me up.		21132infoTemperature:130
Shoe:purple nimbus size 7
Ascent:310.4m
Descent:310m
22OKAug-24 17:55 WedIntervals 59:2410.5km/237.3km5:4010.6469CHHS track17intervals at track
didn't go well as my upper left hamstring is tight
plus ran right after supper instead of 2 hours after breakfast		10146infoTemperature:17
Weather:Mild
Shoe:Grey with green laces
Ascent:38m
Descent:97.8m
21OKAug-24 13:42 WedRun 21:303.5km/226.8km6:149.6163to track17tried to go to track, started pouring. had steve come and pick me up.
Went later after supper		4128infoTemperature:17
Weather:Mild/Raining
Shoe:Grey with green laces
Ascent:16m
Descent:17.6m
20OKAug-23 18:00 TueRun 57:2110km/223.3km5:4510.5451TM YRainy and gross outside. Decided just to head to the treadmill at the Y0 135infoWeather:Indoors
Shoe:Cumuls, blue with pink laces
19OKAug-22 18:35 MonRun 31:485.1km/213.3km6:189.5255y to TCT head2323, WSW 42 gusting to 58
with the group		6136infoTemperature:23
Weather:Hot/Windy
Shoe:Cumulus, pink & yellow
Ascent:47.4m
Descent:48.2m
18OKAug-22 9:36 MonRun 1:17:3312.1km/208.2km6:259.4508Echo Dale pathways2222 37km/h gusting to 60 km/h
ran alone, no one showed up		13126infoTemperature:22
Weather:Hot/Windy
Shoe:17's pink nimbus
Ascent:220.4m
Descent:224.2m
17GoodAug-21 17:33 SunJog-Easy 34:085km/196.1km6:488.8266NECH/NWCH pathway3333 C, W13km/h, 17% humidity6137infoTemperature:33
Weather:Hot/Sunny
Shoe:Purple, green, blackmarks 17
Ascent:18.8m
Descent:18.6m
16OKAug-18 9:14 ThuLong Steady Distance 2:16:0420km/191.1km6:488.8916NECH to echo dale pathway1616C, NW 9km/h 71% humidity21134infoTemperature:16
Weather:Mild/Drizzle
Shoe:purple nimbus size 7
Ascent:298.4m
Descent:299.2m
15GoodAug-17 10:52 WedRun 1:04:1910.2km/171.1km6:199.5591NECH/NWCH pathway2424C, ENE 14km/h
beauiful morning for a run, although a bit humid.
11137infoTemperature:24
Weather:Hot/Sunny
Shoe:Purple, green, blackmarks 17
Ascent:67.6m
Descent:67.4m
14GoodAug-16 8:22 TueIntervals 1:11:0911.5km/160.9km6:129.7627CHHS track2020C, ENE7km/h
5X200 with 200 between
1600 easy
5X200 with 200 between
10137infoTemperature:20
Weather:Hot/Sunny
Shoe:Grey with green laces
Ascent:43m
Descent:42.8m
13GoodAug-15 9:42 MonJog-Easy 1:06:5810km/149.4km6:429.0582Echo Dale2222C, WSW 11km/h sunny
with Gladys and Jo		11127infoTemperature:22
Weather:Hot/Sunny
Shoe:Cumulus, pink & yellow
Ascent:181.8m
Descent:181.4m
12OKAug-13 8:00 SatRun 1:05:0010km/139.4km6:309.2498Y to dunmore and back1818C, NW9km/h

0 139infoTemperature:18
Weather:Mild/Sunny
Shoe:Raspberry Cumulus
11OKAug-12 9:57 FriRun 1:20:1012km/129.4km6:419.0696NECH, single track by river, parkview hill1919C, NW10km/h
3 trees were down across the pathway on the river trail due to the storms we had 		13130infoTemperature:19
Weather:Hot/Sunny
Shoe:Cumulus, pink & yellow
Ascent:106m
Descent:103.4m
10GoodAug-11 9:19 ThuLong Steady Distance 2:17:4721.3km/117.4km6:289.31237Echo Dale to campground and back1818C, partly cloudy,WSW 14km/h 77% humidity
did the half marathon route. its a tough one!
22130infoTemperature:18
Weather:Mild/Sunny
Shoe:purple nimbus size 7
Ascent:393.8m
Descent:392.8m
9OKAug-10 11:35 WedRun 1:11:3511km/96.1km6:309.2636NECH, PPP, division ave hill1919C, W13km/h, 58% humidity


thunderstorms have rolled through all day.
made it up altawana hill without stopping.		12135infoTemperature:19
Weather:Hot/Humid
Ascent:128.6m
Descent:130.4m
8FunAug-9 8:43 TueIntervals9.4km/85km0.0501track and home1616C, ENE6km/h
5X200 with 200 between
4 laps easy
5X200 with 200 between		100infoTemperature:16
Weather:Mild/Sunny
Shoe:Grey with green laces
Ascent:34.8m
Descent:33.2m
7GoodAug-9 8:22 TueJog-Easy 17:472.7km/75.6km6:309.2160warm up1616C, N3km/h30infoTemperature:16
Weather:Mild/Sunny
Shoe:Grey with green laces
Ascent:9.6m
Descent:11.2m
6GoodAug-8 9:41 MonJog-Easy 1:15:0110km/72.9km7:308.0570Echo Dale2020C, WNW 16km/h
perfect morning for an easy run with Gladys		11127infoTemperature:20
Weather:Mild
Shoe:Purple, green, blackmarks 17
Ascent:120m
Descent:121m
5Tough/HardAug-5 9:57 FriLong Steady Distance 2:20:4220km/62.9km7:028.51164NECH to half way to ED2727 with humidex of 29. It was tough today. My legs were lead and I was tired. 210infoTemperature:27
Weather:Hot/Sunny
Shoe:purple nimbus size 7
Ascent:338.8m
Descent:340.6m
4GoodAug-4 0:00 ThuIntervals11.6km/42.9km0.0685CHHS TRACK2222C SSW 12km/h

5x400
1:52
1:52
1:52
1:54
1:51
Mile TT 7:54		6 140infoTemperature:22
Weather:Hot/Sunny
Shoe:Grey with green laces
3GoodAug-3 18:10 WedRun 57:2410km/31.3km5:4510.5582TM Y17Raining and gross. Stayed in on the treadmill0 138infoTemperature:17
Weather:Indoors
Shoe:Purple, green, blackmarks 17
2GoodAug-2 18:15 TueRun 59:0610km/21.3km5:5510.2TM Y32Stayed inside, it was too hot to run outside.

After each mile 10 push-ups for first 3, the. 10 dips for last 3 		0 0infoTemperature:32
Weather:Hot
Shoe:Raspberry Cumulus
1GoodAug-1 10:58 MonRun 1:10:0811.3km/11.3km6:139.7652NECH, hydro plant, to Y2323C SSW, 11km/h
it felt nice that the temperatures were in the low 20's		12141infoTemperature:23
Weather:Hot/Sunny
Shoe:17's pink nimbus
Ascent:88.2m
Descent:149.8m
. . Total Runs: 28 . 30:43:17 305.2 km 6:02 . 16095 . . . . . . . . .
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