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# Date Member -- Location Type
1Apr-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
2Apr-27 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart
3Nov-9 2024 Double
Bellybuster		 21.1kmItalian Stallion
Challenge		 Race
4Apr-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.
5Apr-25 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0930-1030 Full Throttle Flex with Crescent Patton

4 Stations, 6 Activities per Station, 50 Seconds per Station, two times around each station
6Apr-25 2024 Slacker 6.8kmOld London Rd.,
Alexi Dr.		 Run
7Apr-24 2024 bunsontherun 5.1kmCalgary/Glenmore
Landing		 Run Went to Run Club and then only did a 5 km walk due to knee issues.
8Apr-23 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Elisa Choi
9Apr-22 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart
10Apr-21 2024 bunsontherun 7.1kmCalgary/Glenmore
Landing/Oscar +		 Run Started off with plans to run, but my knees, especially the left one, was very sore so I had to do the walk instead.

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<< previous month        KDG Run Log for July / 2016        next month >>      
# Feel Date Type Duration Distance/
Accrued		 Pace Speed Calories Where Temp Notes Laps/
Hills		 Laps Map Elevation HR Info
22-Jul-30 12:00 SatJog-Easy 43:168km/237.1km5:2411.1CB Path24 0 0infoTemperature:24
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
21-Jul-29 0:00 FriJog-Easy 39:368km/229.1km4:5712.1ST7.5 w/4x80 9.3 last mile.
0 0infoShoe:Brooks T7 🍄
20-Jul-28 0:00 ThuProgression 51:0510km/221.1km5:0711.7ST1 mi 6-8, 6x800 8.0, 8.5, 8.8, 9.0, 9.2, 9.4, w/400 walk/jog, 0.72 mi 8.0
0 0infoShoe:Brooks T7 🍄
19-Jul-27 0:00 WedJog-Easy 51:0010km/211.1km5:0611.8CS650/60Eased into 7.5 over around a mile. Estimated time. About 1:00 not included while trying to restart new CS650 which crashed twice then switching to CS60.

Certainly taking larger impacts in the 1500+ km BR2 on belt versus 300- BA17 on asphalt, especially left ankle fascia. Probably will need to stop using those soon.
0 0infoShoe:Brooks Ravenna 2 🌵
18-Jul-26 0:00 TueIntervals 1:00:0011.6km/201.1km5:1111.6ST7.2 miles with warm up, few short intervals <= 400 including 2x400 10.5, 1+1/2+1/4 9.1,9.3,10.
0 0infoShoe:Brooks Ravenna 2 🌵
17-Jul-24 12:00 SunLong Steady Distance 1:27:3416.1km/189.5km5:2711.0CB Path24 0 0infoTemperature:24
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
Weight:163
16-Jul-23 0:00 SatIntervals 51:4110km/173.4km5:1111.6True2 miles warm up, 1+1/4+4x1/2 at 9.2,10,9.1-4
0 0infoShoe:Brooks Ravenna 2 🌵
15-Jul-21 0:00 ThuFartlek 48:3910km/163.4km4:5212.3C956/ST7.2(2)-7.3(4.22) w/last 1/4 of each mile 9.3
0 0infoShoe:Brooks Ravenna 2 🌵
14-Jul-20 0:00 Wed
MultiSportBike
Run
00:07:00
00:30:00

5.00/153.4km

00:06:00

10.0
P/C956Bike: 7 minutes easy
Run: 3.11 with 1.5 prog (slow start), 1.61 8% mostly in the high 10 min/mile, last 1/4 mile holding sub 10 min/mile.
0 0infoShoe:Brooks Ravenna 2 🌵
Ascent:207m
13-Jul-19 0:00 TueIntervals 51:2510km/148.4km5:0911.7ST1.5 warm up, 4x0.75 8.5,9.5,9.2,8.7 w/0.25 jog/walk, 0.25 9.5, cool down.
0 0infoShoe:Brooks T7 🍄
12-Jul-17 13:10 SunLong Steady Distance 1:59:5221.2km/138.4km5:4010.6CB Path27Very lethargic for first 70% or so, bit of a second wind of craziness for 10%, then last 20% concentrating on not collapsing. Worked the route through the fountain at Hogs, so very small drinks at approx 5, 9, 12, 15 and had gel at 12. Tight hips almost buckling a few times. Felt quite warm. 163->156.
2 0infoTemperature:27
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
11-Jul-16 13:00 SatJog-Easy 42:408km/117.2km5:1911.3CB Path22 0 0infoTemperature:22
Shoe:Asics GT-2000 2 Titanium/French💙/Lightning
10-Jul-15 0:00 FriTempo Run 59:5512.1km/109.2km4:5812.1954i15:00 warm up, 8x 4:00 9.1 w/1:30 walk/jog
0 0infoShoe:Brooks Ravenna 2 🌵
9-Jul-13 0:00 WedProgression 49:2110km/97.1km4:5712.2954iEase into 7.3-7.8, couple of 9.5, last 0.5 8.5.
0 0infoShoe:Brooks Ravenna 2 🌵
8-Jul-12 0:00 TueIntervals 51:419.7km/87.1km5:2211.2954i16:00 warm up, 15x 1:00 10.1-4(4), 10.5(11) w/1:00 3.0, 5:xx cool down.
0 0infoShoe:Brooks Ravenna 2 🌵
7-Jul-11 0:00 Mon
MultiSportRun
Hiking
00:15:46
00:09:05
3.22/77.44km

00:04:54

12.3

TrueRun: 1.5 7-7.5, 0.5 8.7
Hike: 0.5 3.3 15%
Weights
0 0infoShoe:Brooks T7 🍄
6-Jul-10 13:00 SunLong Steady Distance 1:25:4516.1km/74.2km5:2011.3CB Path2070% humidity
0 133infoTemperature:20
Weather:Hot/Humid
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
5-Jul-9 14:00 SatSteady State 45:1810km/58.1km4:3213.2ST4/8.0, 1.22/8.1, 1/8.7. On the ST since the P was in use. The 0.4 warm up was on the T. Should be 45:56 but the watch says 45:18.
0 0infoShoe:Brooks Ravenna 2 🌵
4-Jul-7 0:00 ThuTempo Run 47:3210km/48.1km4:4612.6954i1.5 warm up, 5K/20:30 as 2/9, 0.86/9.1, 0.25/10, 1.6 cool down.
0 0infoShoe:Brooks Ravenna 2 🌵
3-Jul-5 0:00 TueJog-Easy 59:1012km/38.1km4:5512.2954i7.48 (should be 7.46) at 7.5, bit of 8.5 in last 1/3, last 0.5 8.0.
0 0infoShoe:Brooks Ravenna 2 🌵
2-Jul-4 0:00 MonIntervals 49:5710km/26.1km5:0012.0954iTime includes 8 minutes strolling at 3 mph.
17 min warm up, 8x2:00 9.5 w/1:00 3.0, 9:00 8.7.
0 0infoShoe:Brooks Ravenna 2 🌵
1-Jul-3 13:00 SunLong Steady Distance 1:26:4616.1km/16.1km5:2411.1CB Path26 0 0infoTemperature:26
Shoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
. . Total Runs: 22
total XT: 2		 . 20:27:59
0:16:05		 237.1 km
0		 5:10
 		 . 0
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