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Training Logs

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Race Results
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# Date Member -- Location Type
1Sep-24 2018 d-man 5.3km Run
2Sep-24 2018 MikeM 7.7kmbarrhaven Run
3Sep-24 2018 HCiD 0kmI Love Kickboxing XT 60 min kickboxing session this evening at the Club.
4Sep-24 2018 KDG 4kmJL M-S JL 25 min 2773 ft holding rails (easy-steady).
5Sep-24 2018 militarybrat 7.2kmSunnidale Run
6Sep-23 2018 HCiD 5kmArmy Run 5k Run Had a 60 min kickboxing session Thursday morning at the Club.

Then spent the next 4 days working at the Army Run Race Weekend with setting up, sales and takedown...

Had a tornado hit the Ottawa area Friday afternoon resulting in some disastrous effects in a few community’s and majors power outages in the area ..

Had a solid Army Run pacing the 5k / 30 min group to a finish time of 29:58.3 :P .
7Sep-23 2018 HCiD 5kmArmy Run 5k Race Had a 60 min kickboxing session Thursday morning at the Club.

Then spent the next 4 days working at the Army Run Race Weekend with setting up, sales and takedown...

Had a tornado hit the Ottawa area Friday afternoon resulting in some disastrous effects in a few community’s and majors power outages in the area ..

Had a solid Army Run pacing the 5k / 30 min group to a finish time of 29:58.3 :P .
8Sep-20 2018 HCiD 0kmI Love Kickboxing XT Had a 60 min kickboxing session Thursday morning at the Club.

Then spent the next 4 days working at the Army Run Race Weekend with setting up, sales and takedown...

Had a tornado hit the Ottawa area Friday afternoon resulting in some disastrous effects in a few community’s and majors power outages in the area ..

Had a solid Army Run pacing the 5k / 30 min group to a finish time of 29:58.3 :P .
9Sep-29 2018 Double
Bellybuster
15kmWest Georgia 15K Race Registered.
10Sep-23 2018 militarybrat 7.9kmWaterfront w/Dave Run Forecast Sunny 19C

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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
 
. 0
0
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