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# Date Member -- Location Type
1Apr-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.
2Apr-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
3Apr-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.
4Apr-16 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Elisa Choi
5Apr-15 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart
6Apr-14 2024 bunsontherun 10.1kmCalgary/Lakeview
Loop		 Run I was a little exhausted in this run after doing circuit training class yesterday morning and a walk in the afternoon. Further both my knees were a little sore and I could not shake it off. Oh well, still got out for a workout.
7Apr-13 2024 Slacker 1.0kmTerrys Loop,
Canatara Park		 Run
8Apr-13 2024 Slacker 5.1kmCanatara Park to
Casino		 Run
9Apr-10 2024 Slacker 7.0kmConfederation,
Telfer Rd.		 Run
10Apr-13 2024 bunsontherun 5.2kmCalgary/Riverbend/Ca
rburn Park		 Run

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<< previous month        KDG Run Log for September / 2016        next month >>      
# Feel Date Type Duration Distance/
Accrued		 Pace Speed Calories Where Temp Notes Laps/
Hills		 Laps Map Elevation HR Info
26-Sep-29 0:00 ThuProgression 46:4310km/206.7km4:4112.8CS650First mile 7-7.5 over 0.5 then 7.5, next 5 miles 7.7-8.5 (+0.2/1), 9.0 0.22.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
25-Sep-28 0:00 WedRun 25:155km/196.7km5:0311.9CS650Run 5k 6-7.4 prog last 0.5 +0.3/0.1, ~1 hour weights.
0 0infoShoe:Brooks T7 🍄
24-Sep-27 0:00 TueIntervals 49:5810km/191.7km5:0012.0CS65014 min warm up, 7x 3 min 9.0 w/1 min 3.0, 1 mile fade 8.3-7.9.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
23-Sep-26 0:00 MonRun 25:155km/181.7km5:0311.9CS6505k run, ~1 hour weights.
0 0infoShoe:Brooks Ravenna 2 🌵
22-Sep-25 13:30 SunLong Steady Distance 1:25:1316.1km/176.7km5:1811.3CB Path16 0 0infoTemperature:16
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
21-Sep-24 12:40 SatJog-Easy 1:01:1411.6km/160.6km5:1711.4QE Path15 0 0infoTemperature:15
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
20-Sep-22 0:00 ThuJog-Easy 49:1310km/149km4:5612.2CS6507.5 (4), 7.6 (2), 9.5 (0.22)
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
19-Sep-21 0:00 WedProgression 49:4510km/139km4:5912.1CS6501.6 warm up, 3x 1 mile 8.5, 8.7, 9.0, mile w/short bits 9.5.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
18-Sep-20 0:00 TueCross Training / Hiking1kmBeer Store17x 500. Hardly worth logging. A far cry from 35x 750.
0 0
17-Sep-19 0:00 MonCross Training / Swim 1:05:00PoolVarious modal domains.

Since my current suit got a rip recently (good riddance), I've been been wearing other things. Last time it was some kind of technical base layer, free of any obvious signs that it isn't a suit like a fly or something written in huge letters on the waist, fairly form fitting but not quite enough so when pushing off the wall. This time it was a pair of fluorescent bright green shorts from several decades ago. They certainly aren't fast, and even if they are fully legal it is doubtful they should be.

0 0
16-Sep-18 15:00 SunIntervals 29:305.6km/129km5:1511.5954i3.5 miles. Did a few intervals (11.5 max) with walk breaks. A few weights items on the upper.
0 0infoShoe:Brooks T7 🍄
15-Sep-17 12:00 SatJog-Easy 1:00:0011.6km/123.4km5:1111.6QE Path20Light rain.
0 0infoTemperature:20
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
14-Sep-15 0:00 ThuSteady State 39:108.5km/111.8km4:3912.9ST(0.5), 5 8.0, 0.25 9.0. Fairly easy (if bouncy) and had some ~50-60 guy to my left.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
13-Sep-14 0:00 WedJog-Easy 24:485km/103.4km4:5812.1954iInto 7.5 w/few bits 8. Short, light (for me) weight session.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
12-Sep-13 0:00 TueIntervals 50:3010km/98.4km5:0311.9CS601.5 warm up, 6x800 9.0, 9.2-9.6 (inclusive) w/400 jog/walk recovery.

The CS650 still out of order apparently (died after 2 minutes running) so on the worn out CS60 which seems to feel harder than pavement. First two reps probably the hardest with very unreasonable forces going into left tight quad in particular. Bit of a team effort going on for the next 3. Gave myself more flexibility on the last one (5x 800 at quite a bit higher than 5K pace effort isn't so bad) but stuck with the full 800 but did eject upon completion instead of doing the 4 required button pushes.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
11-Sep-12 0:00 MonJog-Easy 24:415km/88.4km4:5712.2954i7.5 (w/slow/fast first/last 1/4). Short weights session.
0 0infoShoe:Brooks T7 🍄
10-Sep-11 15:00 SunJog-Easy 52:5210.1km/83.4km5:1311.5QE Path19 0 0infoTemperature:19
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
9-Sep-10 13:15 SatJog-Easy 1:16:5213.9km/73.2km5:3210.8CB Path2424C Humidex 31, 70%, cloudy with very light rain at times.
0 0infoTemperature:24
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
8-Sep-9 0:00 FriCross Training / Swim 1:10:00PoolMix of horizontal and vertical swimming.
0 0
7-Sep-6 0:00 TueSteady State 1:07:1913.7km/59.3km4:5612.2CS960/954i1.5 warm up, 3x 2 miles 8.2 (eight point two) w/0.25, 0.5 finish.

CS960 stopped just before halfway into first interval. With a fairly long run relative to my low mileage and somewhat tired legs, the first was quite unpleasant and the last was getting quite weak/strong.

Added on a statement of 4 very short accelerations to 10-11.5 and then c*urling a 30 lb dumbbell once with the right arm before going into my typical muscle relaxation and short (non-leg) weights session.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
6-Sep-5 13:15 MonJog-Easy 52:4610.1km/45.6km5:1311.5QE Path26 0 0infoTemperature:26
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
5-Sep-4 12:45 SunJog-Easy 1:14:5313.9km/35.5km5:2411.1CB Path24 0 0infoTemperature:24
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
4-Sep-3 17:45 SatCross Training / Hiking1kmBeer Store2333x 750, 1x 1500.
0 0infoTemperature:23
3-Sep-3 14:00 SatJog-Easy 1:01:2411.6km/21.6km5:1811.3QE Path22 0 0infoTemperature:22
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
2-Sep-2 0:00 FriCross Training / Swim 1:10:00Pool20 vertical, 50 mostly horizontal.
0 0
1-Sep-1 0:00 ThuFartlek 50:0010km/10km5:0012.0954i1.2 mi warm up, w/1:00 walk breaks, 9x320
8.7, 9.3, 9.5, 9.5, 9.7, 10.0, 10.3, 10.5, 10.7,
1 mi 8.7, 1.5 mi 8.1, 0.22 finish
(Started on CS650 for 1 mile before it broke)
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
. . Total Runs: 21
total XT: 5		 . 17:37:21
3:25:00		 206.7 km
2		 5:06
 		 . 0
0		 . . . . . . . . .
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