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Training Logs

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# Date Member -- Location Type
1Dec-8 2021 KDG 8.0kmSussex/John Run
2Dec-7 2021 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Margaree Mang
3Dec-7 2021 Carmine 8.7kmat home XT 17.4kph avg speed
4Dec-6 2021 bunsontherun 13.5kmCalgary/Riverbend Run TBCR Total: 368.2 km 8.80% 4/11
Team Total: 4181.8 km 41.8% 147/239
5Dec-5 2021 bunsontherun 15.8kmCalgary/Glenmore
Landing
Run Started off later than I wanted in this run, but just had some motivation issues. Lots of microbreaks. Ended up running the last three or so km's with Lillian Fairbairn and Maria Collins.
TBCR Total: 354.8 km 8.59% 5/11
Team Total: 4131.4 km 41.3% 150/239
6Dec-5 2021 KDG 8.0kmSussex/John Run
7Dec-5 2021 Carmine 10.6kmfrom home Run 119spm
1k walk/run
stopped and took a lot of pictures in Lions Valley under the bridge on Upper Middle Rd at Glen Abbey.
8Dec-4 2021 bunsontherun 16.5kmNorthhill GYMVMT M-S 0915-1015 - Tru Rhythm with Scott Wildeman
1030-1130 Muscle Pump with Sara Stewart
9Dec-4 2021 Slacker 6.5kmTelfer, London,
Airport Rd.
Run
10Dec-3 2021 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart

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<< previous month        KDG Run Log for November / 2021        next month >>      
# Feel Date Type Duration Distance/
Accrued
Pace Speed Calories Where Temp Notes Laps/
Hills
Laps Map Elevation HR Info
24-Nov-30 14:15 TueJog-Easy 44:368km/232.4km5:3510.8Sussex/John-1 0 0infoTemperature:-1
Shoe:Brooks Ghost 12 Grey/Blue
23-Nov-28 13:30 SunLong Steady Distance 1:18:1414km/224.4km5:3610.7QE/CB-3Colder weather with hard shoes (even harder in cold?) and uninsulated tights were more than body could handle. Left ankle protested bad form at 3k then again at 7k. Grass was less of a break since also partially frozen. Canal is frozen over so possibly air temp more like -5C? Fingers also cold in fleece mitts.4 0infoTemperature:-3
Shoe:Brooks Launch 6 AlloyBlack/Grey
22-Nov-27 13:30 SatJog-Easy 45:168km/210.4km5:4010.6Sussex/John-3 0 0infoTemperature:-3
Shoe:Brooks Ghost 12 Grey/Blue
21-Nov-25 13:45 ThuRun 51:5210km/202.4km5:1211.6Sussex/Princess/Gate/Back2 0 0infoTemperature:2
Weather:Mild/Drizzle
Shoe:Brooks Launch 6 AlloyBlack/Grey
20-Nov-23 13:30 TueIntervals 41:468km/192.4km5:1311.53x1k (QE/C/CB)-3Pushing kms 3,5,7.
0 0infoTemperature:-3
Shoe:Brooks Launch 6 AlloyBlack/Grey
19-Nov-22 18:00 MonJog-Easy 33:466km/184.4km5:3810.7QE-2 0 0infoTemperature:-2
Shoe:Brooks Ghost 12 Grey/Blue
18-Nov-21 13:50 SunLong Steady Distance 1:23:5416km/178.4km5:1511.4QE/CB5tights4 0infoTemperature:5
Shoe:Brooks Launch 6 AlloyBlack/Grey
17-Nov-20 13:15 SatJog-Easy 44:188km/162.4km5:3310.8Sussex/John3 0 0infoTemperature:3
Shoe:Brooks Ghost 12 Grey/Blue
16-Nov-18 12:30 ThuProgression 49:0910km/154.4km4:5512.2QE/CB7 0 0infoTemperature:7
Weather:Mild/Drizzle
Shoe:Brooks Launch 6 AlloyBlack/Grey
15-Nov-17 13:00 WedJog-Easy 45:098km/144.4km5:3910.6Sussex/John1 0 0infoTemperature:1
Shoe:Brooks Ghost 12 Grey/Blue
14-Nov-16 13:30 TueIntervals 40:508km/136.4km5:0711.89x200 (QE/CB)3 0 0infoTemperature:3
Weather:Cold/Windy
Shoe:Brooks Launch 6 AlloyBlack/Grey
13-Nov-15 13:30 MonJog-Easy 45:038km/128.4km5:3810.7Sussex/John2 0 0infoTemperature:2
Shoe:Brooks Ghost 12 Grey/Blue
12-Nov-14 12:30 SunLong Steady Distance 1:34:2618km/120.4km5:1511.4QE/CB4Legs maybe a little cold in shorts at 4-5C.
5 0infoTemperature:4
Shoe:Brooks Launch 6 AlloyBlack/Grey
11-Nov-13 13:30 SatJog-Easy 45:018.4km/102.4km5:2211.2Sussex/John6 0 0infoTemperature:6
Shoe:Brooks Ghost 12 Grey/Blue
10-Nov-11 12:30 ThuProgression 50:0710km/94km5:0112.0Sussex/Princess/Gate/Back6 0 0infoTemperature:6
Shoe:Brooks Launch 6 AlloyBlack/Grey
9-Nov-10 17:30 WedJog-Easy 45:018km/84km5:3810.7Sussex/John7 0 0infoTemperature:7
Shoe:Brooks Ghost 12 Grey/Blue
8-Nov-9 12:15 TueIntervals 50:2910km/76km5:0311.93x1k (QE/CB)14Pushed segments 4, 6, 9 in 4:23, 4:21, 4:26. Consider determining features for a ~8.4-9.4 segment instead of 8-9 or a Corktown route instead of Pretoria since with the former, km's 2 3 have hills and turns over Pretoria.9 0infoTemperature:14
Shoe:Brooks Launch 6 AlloyBlack/Grey
7-Nov-8 13:00 MonJog-Easy 43:338km/66km5:2711.0Sussex/John14 0 0infoTemperature:14
Shoe:Brooks Ghost 12 Grey/Blue
6-Nov-7 12:20 SunLong Steady Distance 1:20:3316km/58km5:0311.9QE/CB13 14 0infoTemperature:13
Shoe:Brooks Launch 6 AlloyBlack/Grey
5-Nov-6 13:30 SatJog-Easy 43:108km/42km5:2411.1Sussex/John10 0 0infoTemperature:10
Shoe:Brooks Ghost 12 Grey/Blue
4-Nov-4 12:30 ThuProgression 50:3910km/34km5:0411.8Sussex/Princess/Gate/Back4 0 0infoTemperature:4
Shoe:Brooks Launch 6 AlloyBlack/Grey
3-Nov-3 13:30 WedJog-Easy 44:458km/24km5:3610.7Sussex/John5 0 0infoTemperature:5
Shoe:Brooks Ghost 12 Grey/Blue
2-Nov-2 13:00 TueIntervals 41:348km/16km5:1211.58x200 (Sussex/John)8"200" = 36 x 4-step
0 0infoTemperature:8
Shoe:Brooks Launch 6 AlloyBlack/Grey
1-Nov-1 13:45 MonJog-Easy 44:058km/8km5:3110.9Sussex/John11 0 0infoTemperature:11
Shoe:Brooks Ghost 12 Grey/Blue
. . Total Runs: 24 . 20:37:16 232.4 km 5:19 . 0 . . . . . . . . .

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