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# Date Member -- Location Type
1Apr-23 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Elisa Choi
2Apr-22 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart
3Apr-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.
4Apr-21 2024 Slacker 26.6kmBlackwell Sd Rd,
London Rd.		 Run
5Apr-14 2024 Slacker 23.1kmMichigan, Modeland,
Blackwell Rd.		 Run
6Apr-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.
7Apr-19 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart

After class several of us went to Earl's for a Wedding Congratulations get together for Sara.
8Apr-18 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0930-1030 Full Throttle Flex with Crescent Patton
4 Stations, 6 Activities Per Station, 55 Secs Per Activity
9Apr-17 2024 bunsontherun 8.2kmCalgary/Glenmore
Landing		 Run A little more walking then running and I blame it on what I was listening to on Spotify. Normally Conan O'Brien needs a friend is comical and fun, but the interview with Goldie Hawn was a much more serious and interesting fare. As I did not want to miss too much, I spent more time focusing on listening rather than concentrating on my run. After run had social visits with three groups, including Jan V who was proudly wearing her Boston Marathon 5 K Community Run Medal, Boston Marathon Medal and now her Abbott 6 Star Medal.
10Apr-16 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Elisa Choi

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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
26-Aug-30 0:00 WedFartlek 48:5810km/210km4:5412.3LF95Ti15 min warm up, 15x 1 min 8.5-7-8.5 (3 each) w/1 min 7.2, 4 min 8.5.
0 0infoShoe:Brooks Ravenna 2 🌵
25-Aug-28 0:00 Mon
MultiSportRun
Hiking
Other XT
00:09:21
00:04:16
00:08:01		2.00/200.03km
0.40km
00:04:41
00:10:40
12.8
5.6
GymRun: 2k (last 400 9.4)
Hike: 0.4k 15% 3.5
Row: Had couple 100m warm up then 1000 in 3:50, short break, 1000 in 4:11.
0 0infoShoe:Brooks Ravenna 2 🌵
24-Aug-26 13:00 SatJog-Easy 52:3010.1km/198km5:1111.6QE Path20 0 0infoTemperature:20
Shoe:Mizuno Wave Elixir 8 🎃
23-Aug-25 0:00 FriJog-Easy 40:598km/187.9km5:0811.7LF95TiA few little sprints after the run.
0 0infoShoe:Mizuno Wave Elixir 8 🎃
22-Aug-24 0:00 Thu
MultiSportHiking
Other XT
00:21:19
00:08:26
2.00km
2.00km
00:10:40
00:04:13
5.6
14.2
Gym2k hike 15% 3.5, 2k row, weights.
0 0infoShoe:Brooks T7 🍄
Ascent:300m
21-Aug-23 0:00 Wed
MultiSportRun
Hiking
00:23:55
00:20:00
5.00/179.89km

00:04:47

12.5

GymRun: 5k w/halves at 3% then -3%
JL: Holding rails, relatively moderate intensity, avg 94, often dropping to ~85. Included a few very short two-rungs-per-step maximal efforts.
0 0infoShoe:Brooks T7 🍄
Ascent:75m
Descent:75m
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: 22
total XT: 14		 . 17:49:10
4:15:56		 210 km
39.2		 5:05
 		 . 0
0		 . . . . . . . . .
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