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# Date Member -- Location Type
1Apr-25 2024 bunsontherun 5.1kmCalgary/Riverbend/Ca
rburn Park
Run Although my knees were very sore due to the circuit training class this morning and doing front yard power raking this afternoon. Walked with Audra and Cam.
2Apr-25 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0930-1030 Full Throttle Flex with Crescent Patton

4 Stations, 6 Activities per Station, 50 Seconds per Station, two times around each station
3Apr-25 2024 Slacker 6.8kmOld London Rd.,
Alexi Dr.
Run
4Apr-24 2024 bunsontherun 5.1kmCalgary/Glenmore
Landing
Run Went to Run Club and then only did a 5 km walk due to knee issues.
5Apr-23 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Elisa Choi
6Apr-22 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart
7Apr-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.
8Apr-21 2024 Slacker 26.6kmBlackwell Sd Rd,
London Rd.
Run
9Apr-14 2024 Slacker 23.1kmMichigan, Modeland,
Blackwell Rd.
Run
10Apr-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.

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<< previous month        KDG Run Log for September / 2021        next month >>      
# Feel Date Type Duration Distance/
Accrued
Pace Speed Calories Where Temp Notes Laps/
Hills
Laps Map Elevation HR Info
26-Sep-30 11:30 ThuProgression 32:566.7km/206.5km4:5512.2QE14out/back 16:48/16:08 = 5:01/4:48
0 0infoTemperature:14
Shoe:Brooks Launch 6 AlloyBlack/Grey
25-Sep-29 12:00 WedJog-Easy 43:348km/199.8km5:2711.0Sussex/John12 0 0infoTemperature:12
Shoe:Brooks Ghost 12 Grey/Blue
24-Sep-28 13:00 TueIntervals 36:316.6km/191.8km5:3010.94x530m (QE)14Warm up to 417. 4x stairs to stairs (back direction) w/equal distance recovery, first 2 on dirt around 2:18 next 2 on mostly pavement around 2:16 which is 4:17/km.
0 0infoTemperature:14
Shoe:Brooks Launch 6 AlloyBlack/Grey
23-Sep-27 13:30 MonJog-Easy 44:258km/185.2km5:3410.8Sussex/John15 0 0infoTemperature:15
Shoe:Brooks Ghost 12 Grey/Blue
22-Sep-26 13:30 SunLong Steady Distance 1:23:2213.8km/177.2km6:0210.0QE/Arboretum/CB18 0 0infoTemperature:18
Shoe:Brooks Ghost 12 Grey/Blue
21-Sep-25 12:30 SatRun 42:008km/163.4km5:1511.4Sussex/John20 0 0infoTemperature:20
Shoe:Brooks Launch 6 AlloyBlack/Grey
20-Sep-23 11:30 ThuProgression 34:036.7km/155.4km5:0511.8QE23Up cadence and basically easy in terms of energy systems although mentally less easy since form bad, hip tight, heel questionable, then pushing last 2 km or so a bit more solidly.
0 0infoTemperature:23
Weather:Mild/Drizzle
Shoe:Brooks Launch 6 AlloyBlack/Grey
19-Sep-22 14:00 WedJog-Easy 44:568km/148.7km5:3710.7Sussex/John19 0 0infoTemperature:19
Weather:Mild/Raining
Shoe:Brooks Ghost 12 Grey/Blue
18-Sep-21 13:00 TueIntervals 51:549.5km/140.7km5:2811.08x330m (O/CP/QE)24Range of 1:26-1:30 so at best 4:20/km if the distance is accurate. Tight left hip. More dog walkers this time and the sharp turn isn't ideal. Plan to try a different loop or segment next time.0 0infoTemperature:24
Shoe:Brooks Launch 6 AlloyBlack/Grey
17-Sep-20 16:30 MonJog-Easy 31:575.9km/131.2km5:2711.0Flora/Corktown24 0 0infoTemperature:24
Shoe:Brooks Ghost 12 Grey/Blue
16-Sep-19 12:30 SunLong Steady Distance 1:07:4212km/125.3km5:3910.6Sussex/Princess/Keefer/Back19 0 0infoTemperature:19
Shoe:Brooks Ghost 12 Grey/Blue
15-Sep-18 13:00 SatRun 41:208km/113.3km5:1011.6Sussex/John21tried to push cadence throughout with even effort not hard esp on hills
0 0infoTemperature:21
Shoe:Brooks Launch 6 AlloyBlack/Grey
14-Sep-16 11:50 ThuProgression 29:596km/105.3km5:0012.0QE21 0 0infoTemperature:21
Shoe:Brooks Ghost 12 Grey/Blue
13-Sep-15 13:00 WedJog-Easy 43:448km/99.3km5:2811.0Sussex/John18 0 0infoTemperature:18
Shoe:Brooks Ghost 12 Grey/Blue
12-Sep-14 13:45 TueIntervals 38:487.2km/91.3km5:2211.24x330m (O/CP/QE)20Gravel path has one quite sharp turn and some dog walkers showed up. Definitely not pushing all out, feeling more like tempo effort at around 4:29/km (1:29, 1:30, 1:29, 1:30) with equal time recoveries on the shorter half of the loop.
0 0infoTemperature:20
Shoe:Brooks Launch 6 AlloyBlack/Grey
11-Sep-13 13:00 MonJog-Easy 43:568km/84km5:3010.9Sussex/John20 0 0infoTemperature:20
Shoe:Brooks Ghost 12 Grey/Blue
10-Sep-12 16:00 SunCross Training / Other6kmParliament Loop+21 0 0infoTemperature:21
9-Sep-11 0:00 Sat
MultiSportRun
Other XT
01:12:00
00:30:00
12.00/76.04km
2.50km
00:06:00
00:12:00
10.0
5.0
UOPath/PMK/RR/Lost/KED21 0 0infoTemperature:21
Shoe:Brooks Ghost 12 Grey/Blue
8-Sep-10 13:00 FriJog-Easy 56:3110.1km/64km5:3610.7QE19 0 0infoTemperature:19
Shoe:Brooks Ghost 12 Grey/Blue
7-Sep-9 15:00 ThuJog-Easy 33:226km/53.9km5:3410.8QE23 0 0infoTemperature:23
Shoe:Brooks Ghost 12 Grey/Blue
6-Sep-8 12:30 WedJog-Easy 45:248km/47.9km5:4110.6QE20 0 0infoTemperature:20
Shoe:Brooks Ghost 12 Grey/Blue
5-Sep-7 13:00 TueJog-Easy 55:1410km/39.9km5:3210.9Sussex/Princess/Gate/Back21 0 0infoTemperature:21
Shoe:Brooks Ghost 12 Grey/Blue
4-Sep-6 16:00 MonCross Training / Other5kmParliament Loop21 0 0infoTemperature:21
Shoe:Brooks Ghost 12 Grey/Blue
3-Sep-5 13:20 SunSteady State 52:1210km/29.9km5:1411.5Sussex/Princess/Gate/Back19Return trip 5x4/1 steady/easy 24:41
0 0infoTemperature:19
Shoe:Brooks Launch 6 AlloyBlack/Grey
2-Sep-4 11:45 SatJog-Easy 56:0010km/19.9km5:3610.7Sussex/Princess/Gate/Back20 0 0infoTemperature:20
Shoe:Brooks Ghost 12 Grey/Blue
1-Sep-1 13:00 WedJog-Easy 55:039.9km/9.9km5:3310.8Cartier-Portage Loop CW22 0 0infoTemperature:22
Shoe:Brooks Ghost 12 Grey/Blue
. . Total Runs: 24
total XT: 3
. 18:56:53
0:30:00
206.5 km
13.48
5:30
 
. 0
0
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