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# Date Member -- Location Type
1May-17 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Jerremy Mercado
2May-16 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0930-1030 Full Throttle Flex with Crescent Patton

4 Stations, 6 Activities per Station, 45 Seconds per Activity
Two times around the Stations.
3May-15 2024 bunsontherun 8.3kmCalgary/Glenmore
Landing		 Run
4May-12 2024 Double
Bellybuster		 10.0kmSmoky Mountain
Senior Games 10K		 Race
5May-14 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Elisa Choi
6May-13 2024 bunsontherun 7.2kmCalgary/Cranston
Hill 		Run Cranston Hill Repeats 3 times, Ended up walking the uphills for the most part. Audra had a bit of a limp and walked the hills. Cam met us at Cranston Hill after running there from his home.
7May-12 2024 bunsontherun 6.0kmCalgary/Riverbend/Ca
rburn Park		 Run After doing a walk this morning, thought I should try a run to test my knees after cortisone shots the last two weeks. Seemed to be okay today.
8May-12 2024 bunsontherun 8.1kmCalgary/Eau Run Went to the last run at Eau Claire before it is shut down and demolished. Eau Claire was the start and finish point for many races in Calgary sponsored by the Running Room. I walked with Joel Lifschitz and got back in time for coffee and fruits.
9May-11 2024 bunsontherun 5.3kmCalgary/Riverbend/Ca
rburn Park		 Run Nice walk with Cam Matsuo and Audra Kanski. Looked for the porcupine, but it wasn't there.
10May-11 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0900-1000 Full Throttle Flex Circuit Training with Patton Crescent

4 Stations, 6 Activities per Station, 45 Seconds per Activity, two times around the 4 Stations.

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<< previous month        KDG Run Log for December / 2016        next month >>      
# Feel Date Type Duration Distance/
Accrued		 Pace Speed Calories Where Temp Notes Laps/
Hills		 Laps Map Elevation HR Info
17-Dec-31 15:20 SatCross Country 45:507.6km/124.4km6:0110.0QE Path-10Snow falling and snow on path fairly challenging and slow.0 0infoTemperature:-10
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
16-Dec-28 0:00 WedRun 49:3610km/116.7km4:5812.1CS6507.5 after 7-7.4 for 0.9, last 0.3 9 (ramp 0.05 8, 0.05 8.5)
Weights included forearm pronation/supination using a straight triceps handle.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
15-Dec-27 0:00 Tue
MultiSportRun
Eliptical
Hiking
00:24:02
00:12:00
00:12:14		5.00/106.73km

1.00km		00:04:49

00:12:14		12.5

4.9		CS650/MXRun: 5k 6-7.8(1), 7.8(1), 8(0.5), 8.2(0.4), 9(0.21)
Elliptical: 12 min level 17
Hike: 1k 15% 3-3.1 w/2x10 lb db
Weights: Incl 4x10 db bench 30,35,40,45*, 3x pull-ups* with 20 lb.
0 0infoShoe:Brooks T7 🍄
14-Dec-23 0:00 FriRun 39:128km/101.7km4:5412.2CS6508k ~7.5 last mile 8.0.
Weights included 4x (8x db bench 35, 3x pull ups), incline sit-ups.
Clothed weight with groceries (3x wine, 2x yogourt, 2x spinach, 2x peas, 1x oats, 1x broccoli, 3x apple, 14x banana, 1x bread, 1x coffee) 203 lb.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
13-Dec-21 0:00 WedRun 39:138km/93.7km4:5512.2CS650(0.4 954i), 7.5 last 800 8.5.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
12-Dec-20 0:00 TueRun 24:175km/85.7km4:5212.4954iRun: 5k, last mile 8/8.3
Weights: Incl 4x10x35 dbb, 4x8x100-120 lat, pulleys, leg press, calf raise 4x10-15 w/50 db, pull ups.
0 0infoShoe:Brooks T7 🍄
11-Dec-18 16:40 SunCross Training / Hiking1kmGrocery Store-14Some walk/jog to the LCBO then hit the grocery store on the way back. Clothed weight with groceries 201 lb (2x wine, 5x pasta sauce, 6x can salmon, 3x can chick peas, 3x apples, 1x broccoli, 1x carrots).
0 0infoTemperature:-14
10-Dec-17 14:00 SatCross Country 44:407.6km/80.7km5:5210.2QE Path-10Path had enough snow cover to be quite slow and at times awkward.
0 0infoTemperature:-10
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
9-Dec-15 0:00 ThuRun 43:057.6km/73.1km5:4010.6QE Path-14w/ E. Thin firm snow cover on plowed path.0 0infoTemperature:-14
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
8-Dec-13 0:00 TueProgression 49:5510km/65.5km5:0012.0ST/CS6507.5 after ~1.5, prog last 1.22 7.6-8.7 (first 2 on ST, break n/i)
4x (12x db bench 30, 3x pull up*) (*skipped on first set)		0 0infoShoe:Brooks T7 🍄
7-Dec-12 0:00 MonRun 24:485km/55.5km4:5812.1CS6505k run and some leg weights.
0 0infoShoe:Brooks T7 🍄
6-Dec-11 14:00 SunJog-Easy 41:147.6km/50.5km5:2511.1QE Path-6 0 0infoTemperature:-6
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
5-Dec-10 15:40 SatJog-Easy 42:087.6km/42.9km5:3210.9QE Path-7 0 0infoTemperature:-7
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
4-Dec-8 0:00 ThuSteady State 36:508km/35.3km4:3713.0CS650(0.5), 5 at 8.1.

Short weights included 4x (10x db bench 35, 8x db row 35)
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
3-Dec-5 0:00 MonIntervals 46:209.3km/27.3km5:0112.0CS65015 min warm up, 6x 3:00 9.0(5),9.2(1) w/1:00 3.0, 2x 2:00 9.5 w/1:00 3.0
Followed with a quick 3x 9 db bench 40 and some pulleys.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
2-Dec-3 0:00 SatRun 40:208km/18km5:0311.9CS650 0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
1-Dec-2 0:00 FriFartlek 49:1210km/10km4:5612.2CS65013:00 warm up, 6x 4:30 8.0(2),8.1-4 w/0:30 3.0, 6:x finish 7.5/8.0.
Followed with a quick 3x8 db bench 40 and 3x8 lat pull 100-120.
0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
. . Total Runs: 16
total XT: 3		 . 10:40:42
0:24:14		 124.4 km
2		 5:09
 		 . 0
0		 . . . . . . . . .
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