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Training Logs

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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 October / 2021        next month >>      
# Feel Date Type Duration Distance/
Accrued
Pace Speed Calories Where Temp Notes Laps/
Hills
Laps Map Elevation HR Info
18-Oct-21 12:30 ThuProgression 49:2210km/148.1km4:5712.2Sussex/Princess/Gate/Back14Slight 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.0 0infoTemperature:14
Shoe:Brooks Launch 6 AlloyBlack/Grey
17-Oct-20 13:30 WedJog-Easy 43:278km/138.1km5:2611.0QE19 0 0infoTemperature:19
Shoe:Brooks Ghost 12 Grey/Blue
16-Oct-19 12:30 TueIntervals 50:2710km/130.1km5:0311.95x400 (Sussex/Gate)10Using 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.0 0infoTemperature:10
Shoe:Brooks Launch 6 AlloyBlack/Grey
15-Oct-18 13:00 MonJog-Easy 43:088km/120.1km5:2411.1QE10 0 0infoTemperature:10
Shoe:Brooks Ghost 12 Grey/Blue
14-Oct-17 12:20 SunLong Steady Distance 1:01:3512km/112.1km5:0811.7Sussex/Princess/Keefer/Back11Planned to hold around 5:20 using landmarks believed to be at km points for pace checks while holding the rs800. Legs were OK and weather was crisp so ended up being more like 5:08. 12 0infoTemperature:11
Shoe:Brooks Launch 6 AlloyBlack/Grey
Weight:152
13-Oct-16 12:45 SatJog-Easy 43:538km/100.1km5:3010.9Sussex/John17 0 0infoTemperature:17
Shoe:Brooks Ghost 12 Grey/Blue
12-Oct-14 11:30 ThuProgression 38:188km/92.1km4:4812.5Sussex/John18Basically steady state maybe pushing a bit more for last bit.0 0infoTemperature:18
Shoe:Brooks Launch 6 AlloyBlack/Grey
11-Oct-13 12:45 WedJog-Easy 43:028km/84.1km5:2311.2Sussex/John20 0 0infoTemperature:20
Shoe:Brooks Ghost 12 Grey/Blue
10-Oct-12 12:00 TueIntervals 36:326.6km/76.1km5:3110.94x530m (QE)212:25,22,23,21 so at best 4:26/k. First 3 on dirt, last on pavement.
0 0infoTemperature:21
Shoe:Brooks Ghost 11 Ebony/Grey/Silver 🐕
9-Oct-11 13:30 MonJog-Easy 44:168km/69.5km5:3210.8Sussex/John22 0 0infoTemperature:22
Shoe:Brooks Ghost 12 Grey/Blue
8-Oct-10 13:45 SunLong Steady Distance 1:14:3413.2km/61.5km5:3910.6RH/Pwy+Sussex/Gate17RH bit = 1.28, Pwy loop = 1.94
0 0infoTemperature:17
Shoe:Brooks Ghost 12 Grey/Blue
7-Oct-9 14:00 SatRun 40:598km/48.3km5:0811.7Sussex/John19 0 0infoTemperature:19
Shoe:Brooks Launch 6 AlloyBlack/Grey
6-Oct-8 13:00 FriJog-Easy 54:5210km/40.3km5:3010.9Sussex/Princess/Gate/Back22 0 0infoTemperature:22
Shoe:Shimano SH-MA80 w/garbage bike
5-Oct-7 11:45 ThuJog-Easy 43:418km/30.3km5:2811.0Sussex/John17 0 0infoTemperature:17
Shoe:Brooks Ghost 12 Grey/Blue
4-Oct-6 13:00 WedCross Training / Other3.6kmParliament Stairs Loop20 0 0infoTemperature:20
Shoe:Brooks Ghost 12 Grey/Blue
3-Oct-5 12:30 TueCross Training / Other3.6kmP217 0 0infoTemperature:17
Shoe:Brooks Ghost 12 Grey/Blue
2-Oct-3 13:45 SunLong Steady Distance 1:23:1214.3km/22.3km5:5010.3QE/CB10Pushed km 10 (Bronson/Bank) a bit and got 5:14.0 0infoTemperature:10
Weather:Cold/Drizzle
Shoe:Brooks Ghost 12 Grey/Blue
1-Oct-2 13:00 SatRun 41:408km/8km5:1311.5Sussex/John14 0 0infoTemperature:14
Weather:Cold/Raining
Shoe:Brooks Launch 6 AlloyBlack/Grey
. . Total Runs: 16
total XT: 2
. 13:12:58
0:00:00
148.1 km
7.2
5:21
 
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0
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