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Training Logs

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# Date Member -- Location Type
1Dec-15 2017 militarybrat 6kmtreadmill Run WC -14C
2Sep-22 2018 West Grey
Runner
42.2kmTobermory Race
3Dec-14 2017 MikeM 5kmgym treadmill Run
4Dec-14 2017 militarybrat 6.4kmtreadmill Run WC -28C
5Dec-13 2017 HCiD 4kmMerivale RR Run Club Run Led the 10k Clinic Peeps at Run Club for steady 4k.. -12c / -24c windchill ...d
6Dec-13 2017 KDG 10kmCS650 Run 7x (3:00 9.0, 1:00 3.0)
7Dec-13 2017 Habs4ever 0kmPool Y XT
8Dec-11 2017 Habs4ever 0kmPool Y XT
9Dec-13 2017 militarybrat 6.8kmtreadmill Run WC -28C
10Dec-12 2017 militarybrat 6.4kmtreadmill Run Feels Like -9C

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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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