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# Date Member -- Location Type
1Oct-21 2021 bunsontherun 12.3kmCalgary/Riverbend Run Started off with a warm up walk and then got into the groove of the run with my Ken's and one's (microbreaks). All was going good until about 3 km left in my run when my left calf muscle went wonky. Had to slowly walk home in pain. Had a shower, took some naproxen, put some voltaren and stll very sore. Have sprayed the calf muscle with freeze and hoping that all will be good. I have a run scheduled tomorrow.
TBCR: 55.5 km 9.79% 4/11 566.8 5.7% 212/239
2Oct-21 2021 Slacker 7.3kmTelfer, London,
Airport Rd.
Run
3Oct-21 2021 KDG 10.0kmSussex/Princess/Gate
/Back
Run Slight progression judging by km splits and 25:08/24:14. Last ~km split (Le Cafe to end) 4:45. Took the standard route rather than the variation 2 days ago which modifies the last km.
4Oct-20 2021 bunsontherun 11.3kmCalgary/Glenmore
Landing
Run Went early for a run. Started off in light, finished in the dark. Went to 1600 for wings with all the gang from London.
TBCR2: 43.2 km. 8.15% of team total and 6th out of 11
Total Team: 530.2 km 5.3% of Leg 2 Completed. 215/239
5Oct-20 2021 KDG 8.0kmQE Run
6Oct-20 2021 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Margaree Mang
1745-1845 Zumba with Noy Wang
7Oct-19 2021 Slacker 7.3kmTelfer, London Rd. Run
8Oct-19 2021 KDG 10.0km5x400 (Sussex/Gate) Run Using 3 segments of around 400m, 2 of them done in both directions. Maybe only getting around 4:25/k for the lower net elevation change segments and 4:13/k for the very downhill Gate to Traffic Circle segment.
9Oct-19 2021 Carmine 8.6kmfrom Oak-Land Ford Run 135spm
1k walk then 1k run and repeat
10Oct-18 2021 KDG 8.0kmQE Run

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<< previous month        Slacker Run Log for October / 2021        next month >>      
# Feel Date Type Duration Distance/
Accrued
Pace Speed Calories Where Temp Notes Laps/
Hills
Laps Map Elevation HR Info
10OKOct-21 17:24 ThuRun 35:107.3km/75.2km4:4912.5566Telfer, London, Airport Rd.17 0 157infoTemperature:17
Weather:Mild
Shoe:ASICS Gel-Kayano 27
Weight:179
Ascent:28m
Descent:30m
9OKOct-19 17:51 TueRun 34:577.3km/67.8km4:4712.5542Telfer, London Rd.22 0 152infoTemperature:22
Weather:Mild
Shoe:ASICS Gel Nimbus 18
Weight:181
Ascent:5m
Descent:3m
8OKOct-17 12:39 SunRun 35:027.3km/60.5km4:4712.5556Howard Watson Trail @ Telfer15 0 153infoTemperature:15
Weather:Mild
Shoe:Saucony Peregrine 11
Weight:181
Ascent:9m
Descent:4m
7GoodOct-16 18:06 SatRun 34:487.3km/53.2km4:4712.5560Telfer, London, Airport Rd.13 0 156infoTemperature:13
Weather:Mild
Shoe:Saucony Hurricane ISO 3
Weight:181
Ascent:26m
Descent:22m
6OKOct-14 17:46 ThuRun 32:496.8km/46km4:5112.4519Telfer, London Rd.24 0 153infoTemperature:24
Weather:Mild
Shoe:ASICS Gel-Kayano 27
Weight:181
Ascent:8m
Descent:7m
5OKOct-12 17:55 TueRun 35:007.3km/39.2km4:4912.5558Telfer, London Rd.22 0 154infoTemperature:22
Weather:Mild
Shoe:Asics GT-2150
Weight:182
Ascent:5m
Descent:8m
4OKOct-11 9:20 MonRace 49:3510km/31.9km4:5712.1729Canatara Park20 0 145infoTemperature:20
Weather:Mild/Sunny
Shoe:ASICS Gel Nimbus 18
Weight:179
Ascent:17m
Descent:21m
3OKOct-9 16:37 SatRun 39:478.3km/21.9km4:4912.5658Telfer, London, Airport Rd.23 0 159infoTemperature:23
Weather:Hot
Shoe:Saucony Hurricane ISO 3
Weight:179
Ascent:20m
Descent:19m
2GoodOct-5 19:00 TueRun 35:087.3km/13.6km4:4912.5540Telfer, London, Airport Rd.18 0 151infoTemperature:18
Weather:Mild
Shoe:Saucony Excursion TR3
Weight:181
Ascent:17m
Descent:16m
1OKOct-2 12:23 SatRun 30:046.3km/6.3km4:4512.6471Telfer, London, Airport Rd.21 0 154infoTemperature:21
Weather:Hot
Shoe:ASICS Gel-Kayano 27
Weight:177
Ascent:20m
Descent:18m
. . Total Runs: 10 . 6:02:20 75.2 km 4:49 . 5699 . . . . . . . . .

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