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Training Logs

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# Date Member -- Location Type
1Apr-25 2024 bunsontherun 5.1kmCalgary/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.
2Apr-25 2024 bunsontherun 0.0kmNorthhill 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
3Apr-25 2024 Slacker 6.8kmOld London Rd.,
Alexi Dr.
Run
4Apr-24 2024 bunsontherun 5.1kmCalgary/Glenmore
Landing
Run Went to Run Club and then only did a 5 km walk due to knee issues.
5Apr-23 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Elisa Choi
6Apr-22 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart
7Apr-21 2024 bunsontherun 7.1kmCalgary/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.
8Apr-21 2024 Slacker 26.6kmBlackwell Sd Rd,
London Rd.
Run
9Apr-14 2024 Slacker 23.1kmMichigan, Modeland,
Blackwell Rd.
Run
10Apr-20 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0900-1010 Full Throttle Flex with Crescent Patton

4 Stations, 6 Activities per Station, 55 Secs per Activity., 2 Times around. Actually went 10 mins over the hour to get around the second time and cool down and stretching.

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<< previous month        KDG Run Log for February / 2017        next month >>      
# Feel Date Type Duration Distance/
Accrued
Pace Speed Calories Where Temp Notes Laps/
Hills
Laps Map Elevation HR Info
18-Feb-27 0:00 MonSteady State 46:5910km/142.4km4:4212.8CS6502x3200+1158 8.3, 8.4, 8.7 w/400 recovery after 1 mi warm up.
1x10 pull-ups before and some time with a pair of 25 after.
0 0infoShoe:Brooks Ravenna 2 🌵
17-Feb-25 0:00 SatRun 1:04:4413km/132.4km4:5912.0CS65013k 7.5 (400 i/o), 2x 9 pull-ups.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
16-Feb-24 0:00 FriJog-Easy 25:205km/119.4km5:0411.8CS6505k run and a few abs. 2x25 (was 2x50) inc sit-up w/tight quads, 3x1:00 (1:30 preferred) front planks 1x forearm 2x palms.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
15-Feb-23 0:00 ThuIntervals 48:5410km/114.4km4:5412.3CS6503x800 9.1, 2k 8.7, 2x400 9.6 w/1:00 recovery, 1.5 warm up, 1.22 finish 8.0-8.3-8.0.
0 0infoShoe:Brooks Ravenna 2 🌵
14-Feb-22 0:00 Wed
MultiSportRun
Hiking
00:09:47
00:21:19
2.00/104.44km
2.00km
00:04:54
00:10:40
12.3
5.6
CS6502k run, 2k hike 3.5 15%, a few upper weights.
0 0infoShoe:Brooks T7 🍄
Ascent:300m
13-Feb-21 0:00 TueRun 39:508km/102.4km4:5912.1CS6507.5 for 8K (slower first 400). Felt tight before starting and in miles 1 and 5 had some non-trivial tightness on the right side signalling particularly in the gluteal area, so stopped at 8 instead of 12.

Followed with leg machines and 6x6 pull-ups.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
12-Feb-19 14:30 SunJog-Easy 1:02:5011.6km/94.4km5:2511.1QE Path7 0 0infoTemperature:7
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
11-Feb-17 0:00 FriSteady State 37:038km/82.8km4:3813.0CS6508K at 8.0 w/last 800 at 8.5 (after 800 warm up).
5x5 pull-ups (angled handles, 2 before run, 3 after), then tried some with negative weight thinking 12 but couldn't get that far even with -75 lb. Will try again later some fairly slow with -75 lb. Verified equal fatigue on lat pull (going slow not fast).
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
10-Feb-15 0:00 WedRun 59:5912km/74.8km5:0012.0CS65012K at 7.5, 5x5 pull-ups. AHR 149 for last ~2 miles (142 for the run).
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
9-Feb-12 15:50 SunCross Training / Plyometrics 1:40:00CourtSpent 1:40 alone in the racquetball court mainly rallying a squash ball with a squash racquet. Followed with 5x5 pull-ups and a bit of db/pulleys.0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
8-Feb-11 14:40 SatCross Country 55:5910.1km/62.8km5:3210.9QE Path-11Slippery slush cover. Caught some people including CJ. Had a little pacing near the end.
0 0infoTemperature:-11
7-Feb-9 0:00 ThuSteady State 42:138.9km/52.7km4:4712.6954i2x1600+2400 at 8.7 w/1:00 w/1.5 warm up, 0.5 cool.
(5x5 pull-ups w/10 lb, db curl 25, 30x db c*url 15, etc.)
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
6-Feb-7 0:00 TueRun 59:4512km/43.9km4:5912.1CS65012K at 7.5 (slower/faster first/last 400)
(5x10 dbb 30, 3x8 c*url 25 w/3 styles, left forearm sup/pro, 1:10 hang)
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
5-Feb-6 0:00 MonRun 38:578km/31.9km4:5312.3ST8K run, 4x5 pull-ups.
0 0infoShoe:Brooks Ravenna 2 🌵
4-Feb-4 17:40 SatCross Training / XC skiing 46:54Canal-4One lap in the dark at a fairly easy effort level. Return trip with tailwinds had AHR about 125.
0 120infoTemperature:-4
3-Feb-3 0:00 FriRun 24:155km/23.9km4:5112.4CS6505K run, 7x5 pull-ups.
0 0infoShoe:Brooks T7 🍄
2-Feb-2 0:00 ThuIntervals 44:308.9km/18.9km5:0211.9CS6505x800 9(3),9.2(2) w/400 after 1.5 warm up. 5x5 pull-ups.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
1-Feb-1 0:00 WedFartlek 49:2510km/10km4:5712.1CS6506.22 miles 6-7.4(2), 5x 400 7.7-8.1 on 0.75 at 7.4, prog last 0.5
4x10x35 dbb, 3x15 lat, hangs.
0 0infoShoe:Brooks Ravenna 2 🌵
. . Total Runs: 16
total XT: 3
. 11:50:30
2:48:13
142.4 km
2
4:59
 
. 0
0
. . . . . . . . .

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