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Training Logs

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Race Results
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# Date Member -- Location Type
1Jul-22 2018 bunsontherun 6.2kmGlenmore Landing
Running Room
Run Terrible. Ham string is still acting up. Started to run okay, but ham and hip flexor too much. Ended up walking and then going for offee with Jill, Bonnie and Kris.
2Jul-22 2018 HCiD 8kmMerivale RR Run Club
Run 8k / 56 min lsd Run with Clinic Peeps at Run Club this morning..
3Jul-22 2018 KDG 10.1kmQE Path Run
4Jul-21 2018 HCiD 8kmMerivale RR Saturday
Morning Run Club
Run Only a couple of my diehard Saturday morning run clubbers made it out this morning, so we went a bit longer than usual .. a nice 8k / 58 min steady effort ..
5Jul-21 2018 d-man 9.2km Run
6Jul-21 2018 HCiD 0kmI Love Kickboxing Run
Later this afternoon made it to the Grand Opening Party for my I Love Kickboxing studio for a mini 30 min class. Prior to that, they had a Burpee Challenge .. as many as you can and for as long as you can challenge.. in the end it was an old fart of 55 years vs a 5-6 year old, if that who weighed maybe 45lbs wet if that and he gave up after 6:30+ and this old guy kept on going ? Ha!!! :shock: :lol: :dance: :shifty: :wink:
7Jul-20 2018 bunsontherun 0kmNorthhill World
Health Club
M-S 1730-1830 Force w/Jody
8Jul-21 2018 bunsontherun 0kmMacLeod World Health
Club
M-S 0915-1015 Force w/Rachel
1015-1115 Step Mix w/Rachel
9Jul-21 2018 KDG 16.1kmCB Path Run
10Jul-20 2018 HCiD 3kmMerivale Rar 10k
Clinic
Run 3k / 20 min Run leading the 10k Clinic Peeps this evening..

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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
 
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0
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