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Training Logs

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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 November / 2017        next month >>      
# Feel Date Type Duration Distance/
Accrued
Pace Speed Calories Where Temp Notes Laps/
Hills
Laps Map Elevation HR Info
26-Nov-30 0:00 Thu
MultiSportHiking
Other XT
00:21:19
00:10:50
2.00km
2.00km
00:10:40
00:05:25
5.6
11.1
GymHike: 2k 15% 3.5
Row: 500m warm up then 4x 500 w/1:00 recovery (stopped) at bit under 2:00/500 (1:57, 1:59, 1:58, 1:56).
Bit of rain/snow on the bike.
0 0infoShoe:Brooks T7 🍄
Ascent:300m
25-Nov-29 17:00 WedJog-Easy 40:277.6km/185.3km5:1911.3QE Path-21513km on the shoes.
0 0infoTemperature:-2
Shoe:Asics GT-2000 2 Titanium/French💙/Lightning
24-Nov-28 0:00 TueIntervals 49:1510km/177.7km4:5612.2LF95Ti #510x 2:15/0:45 9.0/3.0 (last 3 2:30/0:30)0 0infoShoe:Asics GT-2000 2 Titanium/French💙/Lightning
23-Nov-26 15:00 SunJog-Easy 1:07:2412.6km/167.7km5:2111.2CB Path-41496k on the shoes.0 0infoTemperature:-4
Shoe:Asics GT-2000 2 Titanium/French💙/Lightning
22-Nov-25 13:00 SatRun 56:3311km/155.1km5:0811.7CB Path71483k on the shoes.0 0infoTemperature:7
Shoe:Asics GT-2000 2 Titanium/French💙/Lightning
21-Nov-24 0:00 FriRun 39:138km/144.1km4:5512.2LF95Ti #48k mostly 7.5-6. Warmer on the bike, didn't need a toque.
0 0infoShoe:Asics GT-2000 2 Titanium/French💙/Lightning
20-Nov-23 0:00 ThuCross Training / Hiking 24:522km4.8True2k 16-17% 3.0
0 0infoShoe:Asics GT-2000 2 Titanium/French💙/Lightning
Ascent:330m
19-Nov-22 0:00 WedIntervals 48:2710km/136.1km4:5112.4LF95Ti #56x800 9.0 (last 9.2) w/400 recovery. Weights included considering another attempt at 100 catches of 666 cross legged but opted to not push the effort or number of attempts greater than 1.
0 0infoShoe:Asics GT-2000 2 Titanium/French💙/Lightning
18-Nov-21 0:00 TueCross Training / Swim 1:00:00PoolUsed some "small" hand paddles for some lengths. Verified a sub-2 100 (w/o paddles) late in the session. Nike goggles from before 2007 still working but may want to replace soon. Pretty clear on the bike, was a bit over-dressed.
0 0
17-Nov-20 0:00 Mon
MultiSportRun
Hiking
00:24:30
00:12:26
5.00/126.07km
1.00km
00:04:54
00:12:26
12.2
4.8
GymRun: 5k, last mile w/5x 160/160 8.7/7.7
Hike: 1k 15% 3.0 w/2x 12 lb
Bit of ice on the road in spots. Dismounted the bike on the downhill before the stairs.
0 0infoShoe:Brooks T7 🍄
16-Nov-19 15:00 SunJog-Easy 1:15:3514km/121.1km5:2511.1CB Path-2 0 0infoTemperature:-2
Shoe:Asics GT-2000 2 Titanium/French💙/Lightning
15-Nov-18 13:00 SatJog-Easy 41:397.6km/107.1km5:2811.0QE Path-1Bit of frozen rain. +little floor routine.
0 0infoTemperature:-1
Shoe:Asics GT-2000 2 Titanium/French💙/Lightning
14-Nov-16 0:00 ThuFartlek 39:128km/99.5km4:5412.2CS650w/3x400 9.3-5
0 0infoShoe:Asics GT-2000 2 Titanium/French💙/Lightning
13-Nov-15 0:00 Wed
MultiSportRun
Hiking
00:24:24
00:12:26
5.00/91.48km
1.00km
00:04:53
00:12:26
12.3
4.8
CS6505k run, 1k hike 15% 3.0 w/2x15 lb db.
0 0infoShoe:Asics GT-2000 2 Titanium/French💙/Lightning
Ascent:150m
12-Nov-14 0:00 TueSteady State 48:0510km/86.5km4:4912.5LF95Ti #52.4k warm up, 3x2k 4:30/k(2), 4:26/k(1), prog last 756m.
0 0infoShoe:Asics GT-2000 2 Titanium/French💙/Lightning
11-Nov-13 0:00 Mon
MultiSportRun
Hiking
00:25:52
00:10:00
5.00/76.48km
0.80km
00:05:11
00:12:27
11.6
4.8
LF95Ti5k run 0.5%, 0.5 mile hike 15% 3.0 w/2x10 lb pts. Weights included 60 catches 666 sitting x-legged on floor.
0 0infoShoe:Brooks T7 🍄
10-Nov-12 13:30 SunJog-Easy 1:06:3912.6km/71.5km5:1811.3CB Path3 0 0infoTemperature:3
Shoe:Mizuno Wave Elixir 8 🎃
9-Nov-10 17:00 FriJog-Easy 41:297.6km/58.9km5:2711.0QE Path-6WC -14, +little floor routine.
0 0infoTemperature:-6
Shoe:Mizuno Wave Elixir 8 🎃
8-Nov-9 0:00 ThuCross Training / Swim 50:00Pool 0 0
7-Nov-7 0:00 TueRun 47:5910km/51.3km4:4812.5LF95Ti #57.5 w/8x400 8.0(4),8.3(4), prog last 800.
0 0infoShoe:Mizuno Wave Elixir 8 🎃
6-Nov-6 0:00 Mon
MultiSportHiking
Other XT
00:21:56
00:08:07
2.00km
2.00km
00:10:58
00:04:04
5.5
14.8
LF95Ti/C2Hike: 2k 15% 3.4
Row: 2k 8:07 (d=6) (Effort level: fairly high in the second half but overall not all out which would put me a bit under 8:00).
0 0infoShoe:Brooks T7 🍄
Ascent:300m
5-Nov-5 15:30 SunJog-Easy 39:117.6km/41.3km5:0911.7QE Path11 0 0infoTemperature:11
Weather:Mild/Drizzle
Shoe:Mizuno Wave Elixir 8 🎃
4-Nov-4 13:00 SatJog-Easy 58:3911km/33.6km5:2011.3CB Path4 0 0infoTemperature:4
Shoe:Mizuno Wave Elixir 8 🎃
3-Nov-3 0:00 FriRun 37:457.6km/22.6km4:5812.1QE Path10With E. First half 17:59 = 4:43/k.
0 0infoTemperature:10
Shoe:Mizuno Wave Elixir 8 🎃
2-Nov-2 0:00 ThuJog-Easy 50:4210km/15km5:0511.8LF95Ti#210k mostly 7.3 w/1.3 pyramid 8.0 80+..+320+..
0 0infoShoe:Mizuno Wave Elixir 8 🎃
1-Nov-1 0:00 WedRun 24:535km/5km4:5912.1CS650+few pick-ups.
0 0infoShoe:Mizuno Wave Elixir 8 🎃
. . Total Runs: 21
total XT: 10
. 15:47:53
3:51:56
185.3 km
12.8
5:06
 
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0
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