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# Date Member -- Location Type
1May-3 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart
2May-1 2024 bunsontherun 5.1kmCalgary/Glenmore/Qui
nterra Legacy Park		 Run Went to Running Room Run Club early with Cam as I thought him and Audra were going to do the Abbott 1 Mile Time Trial before Run Club. Ended up doing a walk with a lady named Marcia, It was a good walk filled with great conversation despite the cold, wet snow rain mix that was dampening everyone's mood.
3Apr-29 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Heather Teichrob
4Apr-29 2024 Slacker 6.4kmLondon Line, Smith
Funeral Home		 Run
5Apr-27 2024 Slacker 6.5kmEmperor Dr.,
Orillia, ON.		 Run
6Apr-28 2024 Carmine 6.1kmfrom home Run 116spm
6kph WSW wind
77% humidity
7Apr-27 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0900-1000 Full Throttle Flex with Crescent Patton

4 Stations, 6 Activities Per Station, 50 Secs per Activity, 2 times around the stations
8Apr-27 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart
9Nov-9 2024 Double
Bellybuster		 21.1kmItalian Stallion
Challenge		 Race
10Apr-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.

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<< previous month        KDG Run Log for November / 2016        next month >>      
# Feel Date Type Duration Distance/
Accrued		 Pace Speed Calories Where Temp Notes Laps/
Hills		 Laps Map Elevation HR Info
18-Nov-30 0:00 WedRun 31:546.4km/134.7km4:5812.1954i 0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
17-Nov-29 0:00 TueIntervals 47:5410km/128.3km4:4812.5CS650Run: 10 km 1.5 mi warm up, 3x 1 mile 8.8(2), 8.9 w/1:00 3.0, 1.3 fade 8.9-7.7, 0.27 7.7.
Weights: very useful db bench 4x10 30, 35, 40, 40 and some pulleys.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
16-Nov-28 0:00 Mon
MultiSportEliptical
Hiking
00:17:00
00:21:19

2.00km

00:10:40

5.6
EFX/954iElliptical: 17 min level 17
Hike: 2 km 15% 3.5 mph
0 0infoShoe:Brooks T7 🍄
Ascent:300m
15-Nov-27 16:00 SunRun 1:00:4412km/118.3km5:0411.9CS6507.3 after 7.0-7.2 for ~0.5, 8.0-2 last mile.

db bench 3x10 with 30, 35, 40 and a few 45 mixing with some easy pulleys. Didn't go down quite as low with the 40+. Bench press is a really great exercise and there are so many great reasons to do it as evidenced by its tremendous popularity.

0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
14-Nov-25 0:00 Fri
MultiSportHiking
Run
00:22:36
00:13:59
2.00km
3.00/106.28km
00:11:18
00:04:40
5.3
12.9
CS650Hike: 2 km 15% 3.3 w/ 2x10 lbs
Run: 3 km 8.0 mph
0 0infoShoe:Brooks T7 🍄
Ascent:300m
13-Nov-24 0:00 Thu
MultiSportHiking
Run
00:22:36
00:09:20
2.00km
2.00/103.28km
00:11:18
00:04:40
5.3
12.9
CS650Hike: 2 km 15% 3.3 w/2x10 lb
Run: 2 km 8.0 mph
0 0infoShoe:Brooks T7 🍄
Ascent:300m
12-Nov-22 0:00 TueFartlek 50:3310km/101.3km5:0411.9CS6509 min warm up, 14x 30-40s on 3 min (slow rec 7.0-7.2)
8.5, 8.7, 9.0, 9.3, 4?x9.5, 9.3, 5?x9.0

0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
11-Nov-20 0:00 SunCross Training / Hiking 1:00:005.6km10:405.6954i3.5 mi 15% 3.5 mph
4x8 db bench 70 lb (i.e. pair of 35)
4x10 seated row (full stack*)
(*) it says 180 but it's clearly much less
0 0infoShoe:Brooks T7 🍄
Ascent:844m
10-Nov-18 0:00 FriSteady State 46:5410km/91.3km4:4212.8CS6500.5 7.0-7.9, 5.72 8.0+ prog last 0.5.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
9-Nov-16 0:00 WedIntervals 49:3310km/81.3km4:5812.1CS6501.5 mi warm up
6x800 8.7, 9.0, 9.0, 9.1, 9.2, 9.5 w/1:00 3.0
1.4 mi (8.0, 3.0, 8.3, 8.0)
0 0infoShoe:Brooks T7 🍄
8-Nov-13 15:00 SunHills 55:5510km/71.3km5:3610.7CS6506.22 mi 4% 6-6.6(1), 6.7(4.72), 7.3(0.5)

Averaged a bit under 9 minute miles (8:59.93) or 3:55:56 marathon pace. Required a certain amount of care in the legs in the second half but stayed out of the crazier levels of slog and was clearly a sub-maximal effort.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
Ascent:400m
7-Nov-12 14:00 SatJog-Easy 53:4010.1km/61.3km5:1811.3QE Path4Legs a little chilled in shorts when headwind.
0 0infoTemperature:4
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
Weight:158
6-Nov-11 0:00 FriRun 39:358km/51.1km4:5712.1CS650Eased into 7.5 after 0.6 with some 80m and finishing at 8.0.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
5-Nov-10 0:00 ThuIntervals 49:0610km/43.1km4:5512.2CS65012:00 warm up, 6x 5:00 8.7 w/1:00 3-3.2, 0.3 8.0.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
4-Nov-6 12:45 SunJog-Easy 53:1110.1km/33.1km5:1511.4QE Path8 0 0infoTemperature:8
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
3-Nov-4 0:00 FriSteady State 48:3010km/23km4:5112.4CS6501.5 warm up, 2x 3200 8.1, 8.2 w/1:00 3.0, fade to 7.5 last 0.7.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
2-Nov-3 0:00 ThuRun 41:408km/13km5:1311.5CS650Ease into 7.0-2 from 6, last 800 prog to 8.5.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
1-Nov-2 0:00 Wed
MultiSportRun
Hiking
00:25:38
00:13:38
5.00/5km
1.21km
00:05:08
00:11:18
11.7
5.3
CS650Run: 5k prog last mile
Hike: 0.75 15% 3.3 w/2x10 lb
Short weights
0 0infoShoe:Brooks T7 🍄
Ascent:181m
. . Total Runs: 16
total XT: 6		 . 11:18:06
2:37:09		 134.7 km
12.84		 5:02
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0		 . . . . . . . . .
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