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Training Logs

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Race Results
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# Date Member -- Location Type
1Feb-20 2018 Carmine 2miYMCA Oakville Run ran around the track at the Y. 15.9 laps = 1 mile - did 32 laps
2Feb-20 2018 KDG 4kmCS650 M-S 2k hike 15% 3.0, 2k run 7,7.2,7.5, weights.
3Feb-20 2018 HCiD 5kmGoodLife- Kanata Run 5k / 30 min progressive run:walk on the treadmill at the Club this morning...
4Feb-20 2018 militarybrat 6.4kmtreadmill Run Forecast +12C
5Feb-19 2018 MikeM 7.2kmbarrhaven Run
6Feb-19 2018 KDG 2kmStreet XT
7Feb-19 2018 HCiD 0kmGoodLife-
Stittsville
Run 45 min resistance workout at the Club this morning..
8Feb-19 2018 militarybrat 8.9kmtreadmill Run Forecast 4C..significant rainfall warning
9Feb-18 2018 KDG 3kmCS650 M-S Hike 2k 15% 3.0, Run 1k 6.x, Weights.
10Feb-18 2018 bunsontherun 21.1kmAustin Half Marathon Run Ran with Wilma, Audra and Tracy. Started off with my legs feeling like lead, later on my knee was very sore, thought my knee would snap, but eventually, it just worked through and I ended up feeling strong and running ahead. I would slow down or walk while awaiting Wilma or, the times I was ahead, Audra and Tracy, would catch up. At the end Tracy and Audra tried to speed up to to back, so I had to notchup the speed enough.

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<< previous month        KDG Run Log for September / 2017        next month >>      
# Feel Date Type Duration Distance/
Accrued
Pace Speed Calories Where Temp Notes Laps/
Hills
Laps Map Elevation HR Info
21-Sep-30 13:00 SatJog-Easy 52:0610.1km/129.5km5:0911.7QE Path14 0 0infoTemperature:14
Shoe:Mizuno Wave Elixir 8 🎃
20-Sep-29 0:00 FriSteady State 41:598.9km/119.4km4:4512.6LF95Ti #32 miles warm up, 3.5 miles at 8.2(3),8.7(0.5). 3x bit 10.5. Short weights included 100 catches 644.
0 0infoShoe:Mizuno Wave Elixir 8 🎃
19-Sep-27 0:00 Wed
MultiSportOther XT
Swim
00:08:19
01:00:00
2.00km

4:10

14.4

Gym/PoolRow: 2k easy-moderate 8:19
Very short weights included 4 catches 666.
Swim: 1 hour ng
0 0infoShoe:Brooks T7 🍄
18-Sep-26 0:00 Tue
MultiSportHiking
Bike
00:26:36
00:15:00






GymJL: 500m all 4s.
Bike: 15 min on 15 mostly in the 70s. On SH 10 for first 9 min then up to 11 which was a better fit.
Short weights included 200 catches 442. Will practice a shoulder start for 666.
0 0infoShoe:Brooks Ravenna 2 🌵
Ascent:500m
17-Sep-25 0:00 Mon
MultiSportRun
Hiking
00:24:57
00:10:40
5.00/110.51km
1.00km
00:05:00
00:10:40
12.0
5.6
LF95Ti5k run, 1k hike 15% 3.5.
0 0infoShoe:Brooks T7 🍄
Ascent:150m
16-Sep-23 13:30 SatJog-Easy 57:0911km/105.5km5:1211.6CB Path29Not very humid (humidex 35) but quite sunny and not much wind with record setting temperature. Shirt off for last 2k.
0 0infoTemperature:29
Shoe:Mizuno Wave Elixir 8 🎃
15-Sep-22 0:00 Fri
MultiSportHiking
Other XT
Other XT
00:17:39
00:12:59
00:01:49
1.61km
3.00km
0.50km
00:10:59
4:20
3:38
5.5
13.9
16.5
GymHike: 0.5 15% 3.4
Row: 3k easy to moderate varied
Row: 500 in 1:49
Hike: 0.5 15% 3.4
Short weights included 200 catches 422.
0 0infoShoe:Brooks T7 🍄
14-Sep-20 0:00 WedRun 49:1510km/94.5km4:5612.2LF95Ti10k run 7.5+. Very short weights included 100 catches 2x4lb+1x2lb.
0 0infoShoe:Brooks Ravenna 2 🌵
13-Sep-19 0:00 TueRun 25:235km/84.5km5:0511.8LF95Ti5k run, 3 little bits at 10.5, a few weights.
0 0infoShoe:Brooks T7 🍄
12-Sep-18 0:00 Mon
MultiSportRun
Hiking
Hiking
00:21:18
00:08:50
00:15:00
4.02/79.49km
0.80km
00:05:18
00:11:00
11.3
5.4
GymRun: 2.5 miles w/some faster and walking
TM Hike: 0.5 miles 15% 3.4
JL: Intervals of 2, 4, 4 minutes, the middle one on the rails otherwise all fours, averaging 117, 126, 118 JL-ft/min.
A few weights included 100 catches w/2x2lb+1x4lb.
0 0infoShoe:Brooks Ravenna 2 🌵
Ascent:358m
11-Sep-16 13:00 SatJog-Easy 1:16:3614.5km/75.5km5:1711.4Alexandra/Portage/Trillium/QE27 0 0infoTemperature:27
Shoe:Mizuno Wave Elixir 8 🎃
10-Sep-15 0:00 Fri
MultiSportRun
Swim
00:24:23
00:45:00
5.00/60.95km

00:04:53

12.3

Gym5k run, a few weights, 45 min in the pool.
0 0infoShoe:Brooks T7 🍄
9-Sep-14 0:00 ThuIntervals 49:3610km/56km4:5812.1LF95Ti10k w/20=2+3+4+5+6 min 8.7 w/1 min 3.2.
0 0infoShoe:Brooks Ravenna 2 🌵
8-Sep-12 0:00 Tue
MultiSportHiking
Other XT
00:27:16
00:08:25

2.00km

00:04:13

14.3
GymJL: 500m ascent all fours at a bit less easy effort and last 2 min 110+.
Row: 2k easy to moderate pushing last 500m.
A few weights.
0 0infoShoe:Asics GT-2000 2 Titanium/French💙/Lightning
Ascent:500m
7-Sep-10 13:00 SunJog-Easy 39:397.6km/46km5:1311.5QE Path19 0 0infoTemperature:19
Shoe:Mizuno Wave Elixir 8 🎃
6-Sep-9 12:15 SatLong Steady Distance 1:23:2316.1km/38.3km5:1111.6CB Path19 0 0infoTemperature:19
Shoe:Mizuno Wave Elixir 8 🎃
5-Sep-7 0:00 ThuCross Training / Hiking 59:44JLJL easy effort, 5104 ft all fours (or threes when drinking). My first couple of drinks I was on a rail but after that is was fully legit all rungs no rails.


0 0infoShoe:Brooks Ravenna 2 🌵
Ascent:1000m
4-Sep-6 0:00 WedCross Training / Bike14kmScott 0 0
3-Sep-5 0:00 TueCross Training / Hiking 21:212km5.6Gym2k hike 15% 3.3-7, weights.
0 0infoShoe:Brooks T7 🍄
Ascent:300m
2-Sep-4 13:15 MonJog-Easy 1:15:5014.5km/22.2km5:1411.5Alexandra/Portage/Trillium/QE21 0 0infoTemperature:21
Shoe:Mizuno Wave Elixir 8 🎃
1-Sep-2 18:00 SatJog-Easy 39:017.7km/7.7km5:0411.9QE Path20 0 0infoTemperature:20
Shoe:Mizuno Wave Elixir 8 🎃
. . Total Runs: 14
total XT: 16
. 11:00:35
5:38:38
129.5 km
26.91
5:06
 
. 0
0
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