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# Date Member -- Location Type
1May-4 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 0900-1000 Full Throttle Flex Circuit Training with Crescent Patton

4 Stations, 6 Activities per Station, 50 Secs per Activity, twice around the circuit.
2May-3 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart
3May-1 2024 bunsontherun 5.1kmCalgary/Glenmore/Qui
nterra Legacy Park		 Run Went to Running Room Run Club early with Cam as I thought him and Audra were going to do the Abbott 1 Mile Time Trial before Run Club. Ended up doing a walk with a lady named Marcia, It was a good walk filled with great conversation despite the cold, wet snow rain mix that was dampening everyone's mood.
4Apr-29 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Heather Teichrob
5Apr-29 2024 Slacker 6.4kmLondon Line, Smith
Funeral Home		 Run
6Apr-27 2024 Slacker 6.5kmEmperor Dr.,
Orillia, ON.		 Run
7Apr-28 2024 Carmine 6.1kmfrom home Run 116spm
6kph WSW wind
77% humidity
8Apr-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
9Apr-27 2024 bunsontherun 0.0kmNorthhill GYMVMT M-S 1630-1730 Muscle Pump with Sara Stewart
10Nov-9 2024 Double
Bellybuster		 21.1kmItalian Stallion
Challenge		 Race

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<< previous month        fraserryan Run Log for July / 2012        next month >>      
# Feel Date Type Duration Distance/
Accrued		 Pace Speed Calories Where Temp Notes Laps/
Hills		 Laps Map Elevation HR Info
11TiredJul-30 19:10 MonCross Training / Swim 50:001.6km1.9Bldg 90 Pool200fr d each 50
6 x 50 quick - same pace for eack
50 kick between
3 x (50fr, 50bk, 100pull)
4 x 25 paddles - fast with 30 sec r btwn
100 drill easy		0 0infoWeather:Indoors
10TiredJul-26 19:10 ThuCross Training / Swim 45:001.6km2.1Bldg 90 Pool200fr d each 50
6 x 50 quick - each at same pace
4 x (50f, 50bk, 100pull)
4 x 50 paddles - technique
100 ch		0 0infoWeather:Indoors
9OKJul-24 19:00 TueCross Training / Swim 40:001.4km2.1Bldg 90 Pool200fr d es each 50
6 x 50 quick - keeping same pace/ 20 sec rest between
3 x 200 at 75% - keeping same pace/30 sec r
4 x 25 fast/ 30 sec r
200 drill		0 0
8GoodJul-22 22:17 SunLong Steady Distance 44:109.5km/27km4:3912.9669Moray24Temp 30 C with Humidex100infoTemperature:24
Weather:Hot/Humid
Shoe:Saucony Hurricane 13
Ascent:10.2m
Descent:13.2m
7TiredJul-17 8:04 TueRun 25:095.5km/17.5km4:3613.1387SAMEO Run3 x 90 sec race pace (4:10)60infoShoe:Saucony Hurricane 13
Ascent:10.4m
Descent:11.8m
6TiredJul-12 19:00 ThuCross Training / Swim 40:001.1km1.7Bldg 90 Pool4 x 50 d 1-4 continuous
100 drill
4 x 100 at start of race pace (1:25)
2 x 200 at 75%		0 0infoWeather:Indoors
5GoodJul-11 6:15 WedCross Training / Bike 28:0412.7km27.1Yellow Ribbon Trail15 min warm-up
4 x 90 sec at race pace
3 min easy between sets		0 0infoWeather:Mild/Sunny
4OKJul-10 8:02 TueIntervals 30:085.6km/12.1km5:2611.1388Yellow Ribbon TrailDone right after bike
4 x 90 sec Intervals at race pace
3 min easy jog between
10 min of easy jog to finish		60infoWeather:Hot/Humid
Shoe:Saucony Hurricane 13
Ascent:10.2m
Descent:22.8m
3OKJul-9 19:00 MonCross Training / Swim 25:000.8km1.9Bldg 90 Pool200m continuous d-1-4
100m drill
4 x 100 at start of race effort (1:20)
100 easy - technique		0 0infoWeather:Indoors
2GoodJul-5 20:03 ThuCross Training / Swim 42:121.5km28:432.1287Bldg 90 Pool5 x 50 D 1-5
4 x 25 sprint 1st 6 strokes
3 x 250 at 80%
5 x 50 sprint at 40 sec pace
4 x 50 easy cool choice		39 0infoWeather:Indoors
1GoodJul-4 22:30 WedIntervals 30:356.5km/6.5km4:4312.8Yellow Ribbon Trail2515 min warm-up
5 x 100m strides
5 min cool down		0 0infoTemperature:25
Weather:Mild
Shoe:Saucony Hurricane 13
. . Total Runs: 4
total XT: 7		 . 2:10:02
4:30:16		 27 km
20.65		 4:48
 		 . 1444
287		 . . . . . . . . .
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