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# Date Member -- Location Type
1Oct-21 2021 KDG 10.0kmSussex/Princess/Gate
/Back
Run Slight progression judging by km splits and 25:08/24:14. Last ~km split (Le Cafe to end) 4:45. Took the standard route rather than the variation 2 days ago which modifies the last km.
2Oct-20 2021 bunsontherun 11.3kmCalgary/Glenmore
Landing
Run Went early for a run. Started off in light, finished in the dark. Went to 1600 for wings with all the gang from London.
TBCR2: 43.2 km. 8.15% of team total and 6th out of 11
Total Team: 530.2 km 5.3% of Leg 2 Completed. 215/239
3Oct-20 2021 KDG 8.0kmQE Run
4Oct-20 2021 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Margaree Mang
1745-1845 Zumba with Noy Wang
5Oct-19 2021 Slacker 7.3kmTelfer, London Rd. Run
6Oct-19 2021 KDG 10.0km5x400 (Sussex/Gate) Run Using 3 segments of around 400m, 2 of them done in both directions. Maybe only getting around 4:25/k for the lower net elevation change segments and 4:13/k for the very downhill Gate to Traffic Circle segment.
7Oct-19 2021 Carmine 8.6kmfrom Oak-Land Ford Run 135spm
1k walk then 1k run and repeat
8Oct-18 2021 KDG 8.0kmQE Run
9Oct-17 2021 Slacker 7.3kmHoward Watson Trail
@ Telfer
Run
10Oct-17 2021 bunsontherun 21.5kmCalgary/Glenmore
Landing
Run Started off with Amy Haskewich, Fedeliza Espiritu, Cal Bray, Rod Sheldrake and Colin Nair. Initially tried to keep up with them, but ended up taking a lot of micro-breaks as the pace was a little quick. Around the 12 km mark, Amy left as she only wanted to do 15 km's and then we ran into Natalie Forbes who joined us after looking to see where we were. Near end of the run Dawson Milbury was waiting for us at the top of the hill and we all went for coffee.
TBCR Total: 31.8 km

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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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