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# Date Member -- Location Type
1Nov-9 2024 Double
Bellybuster		 21.1kmItalian Stallion
Challenge		 Race
2Apr-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.
3Apr-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
4Apr-25 2024 Slacker 6.8kmOld London Rd.,
Alexi Dr.		 Run
5Apr-24 2024 bunsontherun 5.1kmCalgary/Glenmore
Landing		 Run Went to Run Club and then only did a 5 km walk due to knee issues.
6Apr-23 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Elisa Choi
7Apr-22 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart
8Apr-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.
9Apr-21 2024 Slacker 26.6kmBlackwell Sd Rd,
London Rd.		 Run
10Apr-14 2024 Slacker 23.1kmMichigan, Modeland,
Blackwell Rd.		 Run

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<< previous month        KDG Run Log for August / 2017        next month >>      
# Feel Date Type Duration Distance/
Accrued		 Pace Speed Calories Where Temp Notes Laps/
Hills		 Laps Map Elevation HR Info
26-Aug-30 0:00 WedFartlek 48:5810km/210km4:5412.3LF95Ti15 min warm up, 15x 1 min 8.5-7-8.5 (3 each) w/1 min 7.2, 4 min 8.5.
0 0infoShoe:Brooks Ravenna 2 🌵
25-Aug-28 0:00 Mon
MultiSportRun
Hiking
Other XT
00:09:21
00:04:16
00:08:01		2.00/200.03km
0.40km
00:04:41
00:10:40
12.8
5.6
GymRun: 2k (last 400 9.4)
Hike: 0.4k 15% 3.5
Row: Had couple 100m warm up then 1000 in 3:50, short break, 1000 in 4:11.
0 0infoShoe:Brooks Ravenna 2 🌵
24-Aug-26 13:00 SatJog-Easy 52:3010.1km/198km5:1111.6QE Path20 0 0infoTemperature:20
Shoe:Mizuno Wave Elixir 8 🎃
23-Aug-25 0:00 FriJog-Easy 40:598km/187.9km5:0811.7LF95TiA few little sprints after the run.
0 0infoShoe:Mizuno Wave Elixir 8 🎃
22-Aug-24 0:00 Thu
MultiSportHiking
Other XT
00:21:19
00:08:26
2.00km
2.00km
00:10:40
00:04:13
5.6
14.2
Gym2k hike 15% 3.5, 2k row, weights.
0 0infoShoe:Brooks T7 🍄
Ascent:300m
21-Aug-23 0:00 Wed
MultiSportRun
Hiking
00:23:55
00:20:00
5.00/179.89km

00:04:47

12.5

GymRun: 5k w/halves at 3% then -3%
JL: Holding rails, relatively moderate intensity, avg 94, often dropping to ~85. Included a few very short two-rungs-per-step maximal efforts.
0 0infoShoe:Brooks T7 🍄
Ascent:75m
Descent:75m
20-Aug-22 0:00 Tue
MultiSportRun
Hiking
00:23:08
00:21:19
5.00/174.89km
2.00km
00:04:38
00:10:40
13.0
5.6
CS650Run: 5k w/slow start and last 1.5? miles at 9
Hike: 2k 3.5 15%
0 0infoShoe:Brooks Ravenna 2 🌵
Ascent:300m
19-Aug-21 0:00 Mon
MultiSportRun
Other XT
00:24:08
00:22:12
5.00/169.89km
5.00km
00:04:50
00:04:27
12.4
13.5
GymRun: 5k
Row: 5k mostly fairly easy. Damper on 6. Glute area was protesting after 1.5k (unpadded shorts). Was able to keep it sustainable (still on ~2:15 average) by reducing force, varied effort and some position changes which are possible when rowing at a low effort.
A few weights.
0 0infoShoe:Brooks T7 🍄
18-Aug-20 16:00 SunCross Training / Bike 1:05:0022.8km2:5221.0River / Canal Loop26Mostly VE to E.
0 0infoTemperature:26
17-Aug-19 12:30 SatJog-Easy 1:17:0114.5km/164.9km5:1911.3Alexandra/Portage/Trillium/QE2328H
0 0infoTemperature:23
Shoe:Mizuno Wave Elixir 8 🎃
16-Aug-18 0:00 FriSteady State 36:008km/150.4km4:3013.3LF95Ti #48k at 8.3 after half mile warm up, as was the plan. This was a bit intimidating and the gym was a bit on the warm and humid side. While the breathing was a fairly comfortable 2-2 (but of course not 3:12 marathoner comfortable), the stride was fairly glitchy and no doubt its efficiency was nowhere near the theoretical upper/lower limit on efficiency. Not surprisingly, with quite a bit of food in the system, there was a flavourful sour burp in the third mile and after 8k I started on adding one more km but quit at 5.1 miles when I made the call that I might be pushing my luck a bit too much with the intestines. Followed with some weights.0 0infoShoe:Brooks Ravenna 2 🌵
15-Aug-17 0:00 ThuJog-Easy 50:1810km/142.4km5:0211.9LF95Ti10k mostly 7.3 w/8x100 8.7.
0 0infoShoe:Brooks Ravenna 2 🌵
14-Aug-16 0:00 Wed
MultiSportRun
Other XT
00:24:21
00:08:24
5.00/132.37km
2.00km
00:04:53
4:12
12.3
14.3
GymRun: 5k
C2: 2k w/ 1500 ~2:10, 500 ~1:5x
Weights
0 0infoShoe:Brooks T7 🍄
13-Aug-15 0:00 TueSteady State 47:5910km/127.4km4:4812.5LF95Ti3x 1 mile 8.5(1),8.4(2), 1.8 mile 8.4 for 1 then 8.5-8.8(-9.5) w/1:00 walk, 1.25 warm up.
0 0infoShoe:Mizuno Wave Elixir 8 🎃
12-Aug-14 0:00 MonIntervals 34:387.2km/117.4km4:4812.5LF95Ti4.5 miles w/1.5 mi 8.7, 400+1200 9.0. Weights.
0 0infoShoe:Brooks Ravenna 2 🌵
11-Aug-13 11:50 SunLong Steady Distance 1:24:5316.1km/110.1km5:1711.4CB Path25 0 0infoTemperature:25
Shoe:Mizuno Wave Elixir 8 🎃
10-Aug-12 12:30 SatJog-Easy 1:17:2114.5km/94km5:2011.3Alexandra/Portage/Trillium/QE2531H.
0 0infoTemperature:25
Shoe:Mizuno Wave Elixir 8 🎃
9-Aug-11 0:00 FriCross Training / BikeOttawa River / ScottGot some brake parts at MEC. 3x cables, 3x brake pad pairs, 1x cantilever transverse cable. Replaced transverse cable before and front brake pads outside MEC.
0 0
8-Aug-10 0:00 Thu
MultiSportHiking
Run
00:21:19
00:09:17
2.00km
2.00/79.52km
00:10:40
00:04:39
5.6
12.9
CS650Hike: 2k 15% 3.5 mph
Run: 2k 8.0/8.2
A few weights.
0 0infoShoe:Brooks T7 🍄
Ascent:300m
7-Aug-9 0:00 WedJog-Easy 1:15:0514.5km/77.5km5:1211.6CS650With some walk breaks (included in time) and bits at 8 up to a km.
0 0infoShoe:Brooks Ravenna 2 🌵
6-Aug-8 0:00 TueJog-Easy 1:11:5414.5km/63km4:5812.1LF95Ti 0 0infoShoe:Mizuno Wave Elixir 8 🎃
5-Aug-7 13:00 MonJog-Easy 1:16:4314.5km/48.6km5:1811.4Alexandra/Portage/Trillium/QE20 0 0infoTemperature:20
Shoe:Mizuno Wave Elixir 8 🎃
4-Aug-6 12:30 SunJog-Easy 1:18:0214.5km/34km5:2311.2Alexandra/Portage/Trillium/QE20 0 0infoTemperature:20
Shoe:Mizuno Wave Elixir 8 🎃
3-Aug-5 12:00 SatJog-Easy 1:18:0614.5km/19.5km5:2311.2Alexandra/Portage/Trillium/QE21 0 0infoTemperature:21
Shoe:Mizuno Wave Elixir 8 🎃
2-Aug-2 0:00 Wed
MultiSportRun
Hiking
00:24:33
00:10:40
5.00/5km
1.00km
00:04:55
00:10:40
12.2
5.6
Gym5k run, 1k hike 15% 3.5, a few weights.
0 0infoShoe:Brooks T7 🍄
Ascent:150m
1-Aug-1 0:00 Tue
MultiSportHiking
Bike
00:30:00
00:15:00






GymJL: 30 mins all 4s 2900 ft. Pushing bit more in second half.
Bike: 15 mins
Weights: hip flex, ab curl, back ext, lat pull, hang

0 0infoShoe:Brooks (#18) 🐖 GTS 17 Silver/Blue/Black
Ascent:568m
. . Total Runs: 22
total XT: 14		 . 17:49:10
4:15:56		 210 km
39.2		 5:05
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0		 . . . . . . . . .
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