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# Date Member -- Location Type
1May-18 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0900-1000 Full Throttle Flex with Crescent Patton

4 Stations, 6 Activities Per Station, 45 Seconds Per Activity
Two times around the 4 Stations.
2May-17 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Jerremy Mercado
3May-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.
4May-15 2024 bunsontherun 8.3kmCalgary/Glenmore
Landing		 Run
5May-12 2024 Double
Bellybuster		 10.0kmSmoky Mountain
Senior Games 10K		 Race
6May-14 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Elisa Choi
7May-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.
8May-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.
9May-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.
10May-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.

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<< previous month        fraserryan Run Log for June / 2012        next month >>      
# Feel Date Type Duration Distance/
Accrued		 Pace Speed Calories Where Temp Notes Laps/
Hills		 Laps Map Elevation HR Info
19GoodJun-28 19:15 ThuCross Training / Swim 45:001.7km2.2Bldg 90 Pool5 x 50 drill/technique
4 x 25 6-strole sprint with paddles
2 x 500 at 75%
250 at 90%
50 easy		0 0infoWeather:Indoors
18Tough/HardJun-27 21:34 WedIntervals 1:19:2525.8km/151.3km3:0519.51413Roblin and Bldg 90 Trail17.18 km Bike
Time of Bike: 33:33
1st 20 min warm up/ last bit of time at race effort
Avg Sp: 30.75
Avg Cad: 90

Run: Quick transition after bike
5 x 5 min at 4:00-4:15 pace (Race pace)
3 min easy walk/jog between
5 min easy jog home		260infoWeather:Hot/Humid
Shoe:Saucony Kinvara 2
Ascent:231.68m
Descent:237.45m
17OKJun-26 19:15 TueCross Training / Swim 40:001.4km2.0Bldg 90 Pool5 x 50 drill/technique
3 x 200 at 90% with 45 - 60 sec rest
2 x 250 easy		0 0infoWeather:Mild
16OKJun-26 9:00 Tue
MultiSportSwim
Bike
Run
00:14:43
00:37:57
00:20:52		0.75km
20.00km
5.00/125.47km
00:19:38
00:01:54
00:04:11		3.1
31.6
14.4		St. Malo Triathlon15Didn't feel I had the legs for the bike and some stomach/side stitch problems on the 1st km on the run.0 0infoTemperature:15
Weather:Mild/Sunny
Shoe:Saucony Kinvara 2
15GoodJun-21 11:00 ThuLong Steady Distance / Bike 1:54:3058km/120.5km1:5930.4St. Francis Xavier25Head wind going out. Averaged 28km/h going out.
Avg 33 km/h coming back.
Max Sp: 46.33km/h
Avg Cad: 91
Avg Sp.: 30.4 km/h		0 0infoTemperature:25
Weather:Mild/Sunny
14GoodJun-20 12:53 WedIntervals 1:18:1016km/62.5km4:5412.31181Assiniboine Forest20 min warm up jog
5 x 20 sec strides fast
1 1/2 min walk rec between
5 x 3 min at 3:45-4:00 min pace (5b)
2 1/2 min rest between
Remainder easy jog		160infoWeather:Mild
Shoe:Saucony Hurricane 13
Ascent:332.13m
Descent:340.79m
13TiredJun-20 6:30 WedCross Training / Swim 1:00:002.8km2.8Bldg 90 Pool6 x 50 d 1-6
3 x 200 at 1:35 pace/100y
500 at 75%
500 paddle at 75%
500y at 75%
10 x 25 fast - focus on technique
100 cool		0 0infoWeather:Indoors
12Tough/HardJun-18 12:00 MonIntervals 1:00:0012.2km/46.5km4:5612.2Assiniboine Park20 min warm-up at 5min pace
5 x 100 strides fast
90 sec rec between
4 x 5 min at zone 4 with 2 min easy jog rec
10 min easy jog cool down		0 0infoWeather:Mild/Drizzle
Shoe:Saucony Hurricane 13
11GoodJun-12 21:57 TueTempo Run 1:17:2316km/34.3km4:5112.41191Assiniboine Forest1715 min warm up at 5:20 pace
5 x 5 min at 4:15 pace with 2 min easy jog between
remaining run at 5:00 to 5:30 pace		170infoTemperature:17
Weather:Mild/Sunny
Shoe:Saucony Hurricane 13
Ascent:371.55m
Descent:380.2m
10GoodJun-12 19:00 TueCross Training / Swim 1:00:002.5km2.5Bldg 90 Pool5 x 50m drill
4 x 25 paddles with 6-stroke sprint then follow with 75% effort
30 sec rec
3 x 500fr at 75% (9:15; 9:25; 9:40)(22 laps)
200fr with flippers
300fr at 75%
100 sculling		0 0infoWeather:Indoors
9GoodJun-12 19:00 TueCross Training / Swim2.1kmBldg 90 Pool6 x 50 d 1-6
5 x 50 drill
100 at 90%
200 at 80%
300 at 75%
500 at 70%
200 at 80%
100 at 90%
Cool: 100 choice		0 0infoWeather:Indoors
8FunJun-10 8:15 Sun
MultiSportSwim
Bike
Run
00:14:54
00:47:42
00:20:50		0.75km
26.70km
5.00/18.3km
00:19:52
00:01:48
00:04:10		3.0
33.6
14.4		Bird's Hill Park18Wore a wetsuit.
Swim includes about 1:45 running to and time in transition.		0 0infoTemperature:18
Weather:Mild
Shoe:Saucony Kinvara 2
7GoodJun-9 16:10 SatCross Training / Swim 35:001.1km1.8Bldg 90 Pool6 x 50 D 1-4
200 drill
300fr - focus on dps
250 water running		0 0infoWeather:Indoors
6GoodJun-8 7:10 FriCross Training / Bike 2:15:0070km1:5631.1Bird18Grizzly Ride
Used the Trek.
Would have done more if I didn't have a triathlon 48 hrs after the fact.
Max Speed: 46.74
Avg Cad: 88		0 0infoTemperature:18
Weather:Mild/Raining
5OKJun-7 19:10 ThuIntervals / Swim1.8km/13.3km0.0Bldg 90 Pool6 x 50 d 1-4
200m of 50k/50d/50k/50d
300 at 75% (5 min)
100 at 90% (1.5 min)
100 at 90% (1.5 min)
300 at 75% (5 min)
10 x 25m fast (Avg 17 sec)
250 easy choice		0 0infoWeather:Indoors
4OKJun-5 18:00 TueIntervals 54:4511.5km/11.5km4:4612.6Toronto214:30-5:00 pace with 3 x 200m hills and 3 x 100m strides - each followed with 5:00-5:30 pace for 2 min0 0infoTemperature:21
Weather:Hot/Sunny
Shoe:Saucony Hurricane 13
3OKJun-4 21:15 MonCross Training / Weights/Resistance 45:00Yorkdale HotelBuild 3 Workout0 0infoWeather:Indoors
2FunJun-3 11:00 Sun
MultiSportSwim
Bike
00:30:00
01:10:00
1.15km
35.94km
00:26:06
00:01:57
2.3
30.8
Bird's Hill ParkSwim: 1st lap around close set of bouys - drill
2nd set - DPS
3rd set drafting
drafting out to sprint turn-around point and on my own coming back
Final set around close bouys and run onto beach and to table to rip off wet suit fast
Bike: 1st lap easy pace
2nd lap 2 x hill at 90% and 2 x 300-400m sprint hard followed by 3-5 min easy spin
3rd lap easy		0 0infoWeather:Mild/Windy
1GoodJun-2 16:00 SatCross Training / Swim 55:002.2km2.4Bldg 90 Pool5 x 50 drill
4 x 25 including 6- stroke sprint in beginning
500fr at 75%
250fr - 90% out/easy back
500fr at 75%
250fr - 90% out/easy back
350 cool (sculling/free)		0 0infoWeather:Indoors
. . Total Runs: 9
total XT: 15		 . 8:25:55
11:30:16		 151.3 km
168.79		 3:20
 		 . 3785
0		 . . . . . . . . .
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