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Training Logs

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# Date Member -- Location Type
1Oct-16 2017 bunsontherun 0kmMacleod World Health
Club
M-S 1700-1720 Stat Cycling (Chatting with Patti)
1730-1830 Force w/Patti
2Oct-16 2017 MikeM 8.5kmto bourks Run
3Oct-16 2017 KDG 7kmGym M-S Hike: 0.8k 15% 3.5
Row: 5k in 21:03 (d=6)
Hike: 1.2k 15% 3.5
4Oct-16 2017 KristenC 0kmWork XT Metabolic resistance training
Despite feeling icky (drained and achy all weekend), managed to squeeze out a surprisingly good workout.
5Oct-16 2017 d-man 4.7km Run
6Oct-12 2017 KristenC 0kmWork XT Dynamic spin
Missed MRT on Monday due to Thanksgiving holiday and boot camp on Tuesday due to work commitments.
7Oct-15 2017 bunsontherun 30kmGlenmore Landing
Running Room
Run Twice around the Res.
8Jul-23 2017 Double
Bellybuster
21.1kmGlacier Half
Marathon
Race
9Nov-20 2016 Double
Bellybuster
16.1kmWhitby Ten Miler Race
10Oct-15 2017 HCiD 4kmMerivale RR Run Club
Run Lead the 5k Clinic Peeps on a soaky 4k / 30 min out and back Run this morning at Run Club ..

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<< previous month        KDG Run Log for May / 2017        next month >>      
# Feel Date Type Duration Distance/
Accrued
Pace Speed Calories Where Temp Notes Laps/
Hills
Laps Map Elevation HR Info
22-May-31 0:00 WedJog-Easy 1:01:2911.6km/221.1km5:1911.3QE Path21Time approx.
0 0infoTemperature:21
Shoe:Asics GT-2000 2 Titanium/French💙/Lightning
21-May-30 0:00 TueCross Training / Swim 1:00:00Pool40 ng, 20 g
0 0
20-May-29 0:00 MonTempo Run 42:488.9km/209.5km4:5112.4LF95Ti1.75 mi warm up, 3200+2k at 8.7, 8.8/9 (800+1200). A few weights.
0 0infoShoe:Brooks T7 🍄
19-May-27 13:00 SatLong Steady Distance 1:37:2318.4km/200.7km5:1811.3Ottawa River20 0 0infoTemperature:20
Shoe:Mizuno Wave Elixir 8 🎃
18-May-25 0:00 ThuCross Training / Swim 1:00:00PoolVerified 5 min vertical whip kick w/hands folded on chest (stationary) so probably could do 60. Tried some whip/egg w/hands on head e.g. 30 seconds, which required much higher rate. Alternatively could shoulder press those foam dumbbells.
0 0
17-May-24 0:00 WedIntervals 48:2710km/182.2km4:5112.4LF95Ti1.5 warm up, 8x 800 9.0 w/1:00 walk (last rep 1416m), a few weights and 5 min JL.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
16-May-22 0:00 MonRun 51:2010km/172.2km5:0911.7QE/Locks Hill14 0 0infoTemperature:14
Shoe:Asics GT-2000 2 Titanium/French💙/Lightning
15-May-21 11:45 SunJog-Easy 1:12:2813.9km/162.3km5:1311.5QE/Trillium/OR17 0 0infoTemperature:17
Shoe:Mizuno Wave Elixir 8 🎃
14-May-20 13:30 SatJog-Easy 1:13:5214km/148.4km5:1711.4QE/Arboretum/CB/Echo16 0 0infoTemperature:16
Shoe:Asics GT-2000 2 Titanium/French💙/Lightning
13-May-19 0:00 FriRun 38:507.6km/134.3km5:0611.8QE Path16 0 0infoTemperature:16
Shoe:Asics GT-2000 2 Titanium/French💙/Lightning
12-May-17 0:00 WedCross Training / Swim 1:00:00Pool 0 0
11-May-15 0:00 MonJog-Easy 43:107.6km/126.7km5:4010.6QE Path15w/ E.
0 0infoTemperature:15
Shoe:Asics GT-2000 2 Titanium/French💙/Lightning
10-May-14 12:30 SunLong Steady Distance 2:33:2527.4km/119.1km5:3610.7QE/Bronson/CB/Riverside to HC/POW14Had about 500-600mL of Gatorade from a bottle in a pack (the large pack with 1091mL in two bottles), taking drinks at 5k, 12k and 16k which required some walking (included in time). Didn't think more drinks after this point would help much. Smaller more frequent drinks might work a bit better but probably low mileage is the main reason for fatigue in this case.0 0infoTemperature:14
Shoe:Mizuno Wave Elixir 8 🎃
9-May-13 12:30 SatJog-Easy 58:4711.6km/91.7km5:0511.8QE Path13 0 0infoTemperature:13
Shoe:Mizuno Wave Elixir 8 🎃
8-May-11 0:00 ThuProgression 47:5310km/80.1km4:4812.5CS6507.5-8.0+ (miles) w/last k 8.1-7
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
7-May-10 0:00 WedCross Training / Swim 1:10:00Pool20 min w/goggles, then without.
0 0
6-May-9 0:00 TueIntervals 56:3811.4km/70.1km5:0012.0CS6502k 8.5, 6x400 9.3-7, 10.3, 2k 9.0.
0 0infoShoe:Brooks T7 🍄
5-May-7 13:45 SunLong Steady Distance 1:22:2016km/58.7km5:0911.7QE/Bronson/CB5 0 0infoTemperature:5
Shoe:Mizuno Wave Elixir 8 🎃
4-May-6 13:15 SatLong Steady Distance 1:25:4016.2km/42.7km5:1811.3QE/Arboretum 0 0infoWeather:Mild/Raining
Shoe:Asics GT-2000 2 Titanium/French💙/Lightning
3-May-4 0:00 ThuSteady State 1:00:4612.9km/26.6km4:4412.7CS6508 miles at 7.9. First mile on 954i, 3x160 at 9.0 to make up switch time.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
2-May-3 0:00 WedCross Training / Swim 1:00:00Pool20 min goggle swimming (verified a sub-2:00 100m) then non-goggle swimming (including vertical).
0 0
1-May-2 0:00 TueSteady State 1:06:4013.7km/13.7km4:5312.3CS6503x3200 8.1x2, 8.2/3 w/400, 1.5 warm up, 0.5 finish.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
. . Total Runs: 17
total XT: 5
. 19:01:56
5:10:00
221.1 km
0
5:09
 
. 0
0
. . . . . . . . .

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