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# Date Member -- Location Type
1May-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.
2May-15 2024 bunsontherun 8.3kmCalgary/Glenmore
Landing		 Run
3May-12 2024 Double
Bellybuster		 10.0kmSmoky Mountain
Senior Games 10K		 Race
4May-14 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Elisa Choi
5May-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.
6May-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.
7May-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.
8May-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.
9May-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.
10May-8 2024 Slacker 5.3kmLondon Line Run

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<< previous month        alexk Run Log for September / 2016        next month >>      
# Feel Date Type Duration Distance/
Accrued		 Pace Speed Calories Where Temp Notes Laps/
Hills		 Laps Map Elevation HR Info
27-Sep-30 0:00 FriJog-Easy 42:194.5mi/75.8mi9:256.4BrightonW/ Jill - continuos running :). Felt great.0 0
26-Sep-29 0:00 ThuCross Training / Spin 1:00:00TrainerW/ 4 x 10 min hard0 0
25-Sep-28 0:00 WedJog-Easy 51:195mi/71.3mi10:165.8Brighton800m walk, 2 x 1 mile EP w/ 400m walk in between, 1 x 2 miles EP. Felt great to be running again. No pain. Kept pace @ 9:15 min/mile. 0 0
24-Sep-27 0:00 TueCross Training / Spin 1:00:00TrainerW/ 40 min @ tempo like effort0 0
23-Sep-26 0:00 MonJog-Easy 45:004mi/66.3mi11:155.3TM4 x 5 min gentle pace - felt great.0 0
22-Sep-26 0:00 MonCross Training / Spin 30:00TrainerSteady effort0 0
21-Sep-24 0:00 SatWalk4.5mi/62.3mi0.0BrightonW/ 5 x 1 min, 1 x 2 min, 2 x 3 min @ a gentle pace - all pain free & felt relaxed. I think I've finally turned a recovery corner. Beautiful morning.0 0
20-Sep-23 0:00 FriCross Training / Spin 1:00:00TrainerSteady effort0 0
19-Sep-22 0:00 ThuCross Training / Spin 1:00:00TrainerW/ 4 x 5 min hard0 0
18-Sep-21 0:00 WedCross Training / Eliptical 1:00:00GLF 0 0
17-Sep-20 0:00 TueWalk3.1mi/57.8mi0.0BrightonW/ 5 x 1 min gentle jogging & 1 x 3 min gentle jogging - hamstring improving but it felt a bit tender w/ 3 min. I think I'll stick to cross training for a few more days. Patience.0 0
16-Sep-20 0:00 TueCross Training / Spin 45:00TrainerTried to work on cadence.0 0
15-Sep-19 0:00 MonCross Training / Eliptical 1:00:00GLFRainy day - used a free pass. Tried to push it a bit. It was a bit tedious but fun watching all the people.0 0
14-Sep-18 0:00 SunWalk4mi/54.7mi0.0BrightonW/ 6 x 1 min gentle jogging. Big improvement in hamstring! 0 0
13-Sep-16 0:00 FriCross Training / Bike 1:00:00TrainerSame as yesterday. 3rd & final session w/ DW today. Hamstring is healing nicely. Plan is to start back w/ gentle jogging Sun :).0 0
12-Sep-15 0:00 ThuCross Training / Bike 1:00:00Trainer10 min easy, 40 min med to hard, 10 min med - felt great to sweat!0 0
11-Sep-14 0:00 WedWalk4.5mi/50.7mi0.0Brighton 0 0
10-Sep-13 0:00 TueWalk3.1mi/46.2mi0.0BrightonBeautiful day!0 0
9-Sep-12 0:00 MonWalk4.5mi/43.1mi0.0BrightonW/ 5 x 1 min of gentle jogging - no pain but felt weak ... Had another session w/ DW which went well. I think I'll resist the urge to run until the weekend. It's on the mend but needs time.0 0
8-Sep-11 0:00 SunWalk4.5mi/38.6mi0.0Brighton 0 0
7-Sep-10 0:00 SatWalk4.5mi/34.1mi0.0BrightonDid intervals of walk 5 min/run 1 min to test hamstring - no pain but sensed I couldn't push it. I'll continue to build back slowly.0 0
6-Sep-9 0:00 FriWalk4.5mi/29.6mi0.0BrightonSaw DW today - did some ART, dry needling & ultrasound. I had worried that it was a tendon issue but it's just a mild strain, thankfully. It shouldn't take long to heal if I'm smart!0 0
5-Sep-8 0:00 ThuWalk4mi/25.1mi0.0Brighton 0 0
4-Sep-7 0:00 WedWalk4.5mi/21.1mi0.0BrightonNice brisk walk - pain free!0 0
3-Sep-3 0:00 SatRun7mi/16.6mi0.0Long RiverPlanned for 20 miles but cut it short @ 7 - tweaked my hamstring on a downhill & knew (after a couple of miles) that the pain was not worth running through.0 0
2-Sep-2 0:00 FriJog-Easy3.1mi/9.6mi0.0Cottage 0 0
1-Sep-1 0:00 ThuJog-Easy6.5mi/6.5mi0.0Cottage 0 0
. . Total Runs: 17
total XT: 10		 . 2:18:38
9:15:00		 75.8 mi
0		 1:49
 		 . 0
0		 . . . . . . . . .
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