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Training Logs

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# Date Member -- Location Type
1Aug-22 2017 KDG 7kmCS650 M-S Run: 5k w/slow start and last 1.5? miles at 9
Hike: 2k 3.5 15%
2Aug-22 2017 d-man 5.2km Run
3Aug-22 2017 Fizzjr 0.9kmBlock Run
4Aug-21 2017 bunsontherun 0kmMacleod World Health
Club
M-S 1700-1730 Absolution w/Nola
1730-1830 Force w/Jeremie
5Aug-21 2017 Fizzjr 0.4kmBlock Run
6Aug-21 2017 KDG 10kmGym M-S Run: 5k
Row: 5k mostly fairly easy. Damper on 6. Glute area was protesting after 1.5k (unpadded shorts). Was able to keep it sustainable (still on ~2:15 average) by reducing force, varied effort and some position changes which are possible when rowing at a low effort.
A few weights.
7Aug-19 2017 rbahen 6.1kmInglewood trail
around lake
Run
8Aug-10 2017 rbahen 12.1kmTerra Cotta
trail/Road/conseravt
ion
Run
9Aug-8 2017 rbahen 7.2kmTerra Cotta
Conservation
Run
10Aug-3 2017 rbahen 15.2kmHome from work Run

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<< previous month        KDG Run Log for August / 2017        next month >>      
# Feel Date Type Duration Distance/
Accrued
Pace Speed Calories Where Temp Notes Laps/
Hills
Laps Map Elevation HR Info
20-Aug-22 0:00 Tue
MultiSportRun
Hiking
00:23:08
00:21:19
5.00/174.89km
2.00km
00:04:38
00:10:40
13.0
5.6
CS650Run: 5k w/slow start and last 1.5? miles at 9
Hike: 2k 3.5 15%
0 0infoShoe:Brooks Ravenna 2 🌵
Ascent:300m
19-Aug-21 0:00 Mon
MultiSportRun
Other XT
00:24:08
00:22:12
5.00/169.89km
5.00km
00:04:50
00:04:27
12.4
13.5
GymRun: 5k
Row: 5k mostly fairly easy. Damper on 6. Glute area was protesting after 1.5k (unpadded shorts). Was able to keep it sustainable (still on ~2:15 average) by reducing force, varied effort and some position changes which are possible when rowing at a low effort.
A few weights.
0 0infoShoe:Brooks T7 🍄
18-Aug-20 16:00 SunCross Training / Bike 1:05:0022.8km2:5221.0River / Canal Loop26Mostly VE to E.
0 0infoTemperature:26
17-Aug-19 12:30 SatJog-Easy 1:17:0114.5km/164.9km5:1911.3Alexandra/Portage/Trillium/QE2328H
0 0infoTemperature:23
Shoe:Mizuno Wave Elixir 8 🎃
16-Aug-18 0:00 FriSteady State 36:008km/150.4km4:3013.3LF95Ti #48k at 8.3 after half mile warm up, as was the plan. This was a bit intimidating and the gym was a bit on the warm and humid side. While the breathing was a fairly comfortable 2-2 (but of course not 3:12 marathoner comfortable), the stride was fairly glitchy and no doubt its efficiency was nowhere near the theoretical upper/lower limit on efficiency. Not surprisingly, with quite a bit of food in the system, there was a flavourful sour burp in the third mile and after 8k I started on adding one more km but quit at 5.1 miles when I made the call that I might be pushing my luck a bit too much with the intestines. Followed with some weights.0 0infoShoe:Brooks Ravenna 2 🌵
15-Aug-17 0:00 ThuJog-Easy 50:1810km/142.4km5:0211.9LF95Ti10k mostly 7.3 w/8x100 8.7.
0 0infoShoe:Brooks Ravenna 2 🌵
14-Aug-16 0:00 Wed
MultiSportRun
Other XT
00:24:21
00:08:24
5.00/132.37km
2.00km
00:04:53
4:12
12.3
14.3
GymRun: 5k
C2: 2k w/ 1500 ~2:10, 500 ~1:5x
Weights
0 0infoShoe:Brooks T7 🍄
13-Aug-15 0:00 TueSteady State 47:5910km/127.4km4:4812.5LF95Ti3x 1 mile 8.5(1),8.4(2), 1.8 mile 8.4 for 1 then 8.5-8.8(-9.5) w/1:00 walk, 1.25 warm up.
0 0infoShoe:Mizuno Wave Elixir 8 🎃
12-Aug-14 0:00 MonIntervals 34:387.2km/117.4km4:4812.5LF95Ti4.5 miles w/1.5 mi 8.7, 400+1200 9.0. Weights.
0 0infoShoe:Brooks Ravenna 2 🌵
11-Aug-13 11:50 SunLong Steady Distance 1:24:5316.1km/110.1km5:1711.4CB Path25 0 0infoTemperature:25
Shoe:Mizuno Wave Elixir 8 🎃
10-Aug-12 12:30 SatJog-Easy 1:17:2114.5km/94km5:2011.3Alexandra/Portage/Trillium/QE2531H.
0 0infoTemperature:25
Shoe:Mizuno Wave Elixir 8 🎃
9-Aug-11 0:00 FriCross Training / BikeOttawa River / ScottGot some brake parts at MEC. 3x cables, 3x brake pad pairs, 1x cantilever transverse cable. Replaced transverse cable before and front brake pads outside MEC.
0 0
8-Aug-10 0:00 Thu
MultiSportHiking
Run
00:21:19
00:09:17
2.00km
2.00/79.52km
00:10:40
00:04:39
5.6
12.9
CS650Hike: 2k 15% 3.5 mph
Run: 2k 8.0/8.2
A few weights.
0 0infoShoe:Brooks T7 🍄
Ascent:300m
7-Aug-9 0:00 WedJog-Easy 1:15:0514.5km/77.5km5:1211.6CS650With some walk breaks (included in time) and bits at 8 up to a km.
0 0infoShoe:Brooks Ravenna 2 🌵
6-Aug-8 0:00 TueJog-Easy 1:11:5414.5km/63km4:5812.1LF95Ti 0 0infoShoe:Mizuno Wave Elixir 8 🎃
5-Aug-7 13:00 MonJog-Easy 1:16:4314.5km/48.6km5:1811.4Alexandra/Portage/Trillium/QE20 0 0infoTemperature:20
Shoe:Mizuno Wave Elixir 8 🎃
4-Aug-6 12:30 SunJog-Easy 1:18:0214.5km/34km5:2311.2Alexandra/Portage/Trillium/QE20 0 0infoTemperature:20
Shoe:Mizuno Wave Elixir 8 🎃
3-Aug-5 12:00 SatJog-Easy 1:18:0614.5km/19.5km5:2311.2Alexandra/Portage/Trillium/QE21 0 0infoTemperature:21
Shoe:Mizuno Wave Elixir 8 🎃
2-Aug-2 0:00 Wed
MultiSportRun
Hiking
00:24:33
00:10:40
5.00/5km
1.00km
00:04:55
00:10:40
12.2
5.6
Gym5k run, 1k hike 15% 3.5, a few weights.
0 0infoShoe:Brooks T7 🍄
Ascent:150m
1-Aug-1 0:00 Tue
MultiSportHiking
Bike
00:30:00
00:15:00






GymJL: 30 mins all 4s 2900 ft. Pushing bit more in second half.
Bike: 15 mins
Weights: hip flex, ab curl, back ext, lat pull, hang

0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
Ascent:568m
. . Total Runs: 17
total XT: 9
. 14:53:27
3:13:54
174.9 km
34.8
5:06
 
. 0
0
. . . . . . . . .

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