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#	Date	Member	--	Location	Type
1	Sep-8 2010	Jenn169	0.0km		XT
2	Sep-8 2010	Jenn169	3.0km	Scarborough	Run Felt so-so. Back started to hurt about 1km in the run and front of left shin hurt a tiny bit, think i need new shoes.
3	Sep-1 2010	Jenn169	6.0km		Run
4	Sep-8 2010	drumlin_lee	10.3km		Run Planned run: 10k easy @6:43 Actual run: 10.26 @ 6:17 Issues: mental therapy run. took dogs as they need exercise otherwise everything in my house will be destroyed. Glute behaved. Running in the rain didn't even bother me.
5	Sep-7 2010	DrewG	10.1km	Rideau Canal	Run Track repeats, 5x1000m. Tried pace of 4:20 instead of 4:26, which was obviously too quick.
6	Sep-8 2010	Dream Girl	0.0km	Physio Room	Run
7	Sep-6 2010	Dream Girl	0.0km	Physio Room	XT
8	Sep-5 2010	DrewG	20.0km	Rideau Canal	Run First run since moving downtown. Nice and flat, nice and cool, and hundreds, maybe thousands, of people out running along the canal. No trouble keeping target pace of 5:25.
9	Sep-8 2010	tgilpin	7.5km	Milton	Run much cooler - I like it :-)
10	Sep-8 2010	bicycle.boy	9.8km	Home to Work	XT Bit of a headwind, had to stop for three traffic lights. Oddly, it took me longer to get to work than to get home!

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<< previous month mj Run Log for February / 2010 next month >>
#	Feel	Date	Type	Duration	Distance/ Accrued	Pace	Calories	Where	Temp	Notes	Laps/ Hills	Laps	Map	Elevation	HR	Info
28		Feb-28 0:00 Sun	Jog-Easy		8.00/328km						0				0	infoShoe:inspire 5 orange
27		Feb-26 0:00 Fri	Race Pace	1:44:48	24.00/320km	4:22		tmill		1 k warmup 3 x 6k at mp, very short rest (update board sched) 1 x 3k at mp 2 k c d	0				0	infoShoe:elixir 4 orange
26		Feb-25 0:00 Thu	Jog-Easy		8.00/296km			Sidewalks			0				0	infoShoe:inspire 5 orange
25		Feb-24 0:00 Wed	Intervals		17.00/288km			ppp		2 k warm up plus 1k of strides 3 x 2k in 8 min 1k recovery 6 k at mp 1k cd	0				0	infoShoe:elixir 4 red nr
24		Feb-23 0:00 Tue	Jog-Easy		8.00/271km			lantz loop			0				0	infoShoe:inspire 5 orange
23		Feb-22 0:00 Mon	Fartlek		15.00/263km			ppp		3 k warm up / stride 3 x 20 min of 1, 2, 3 efforts of 5k, 10k or hm pace, with 1 min recovery between each surge	0				0	infoShoe:elixir 4 red nr
22		Feb-20 0:00 Sat	Long Steady Distance	2:41:47	32.00/248km	5:03		home - lantz loop- home		not a fun finish :(	0				0	infoShoe:inspire 5 orange
21		Feb-19 0:00 Fri	Jog-Easy		8.00/216km			Sidewalks			0				0	infoShoe:inspire 5 orange
20		Feb-18 0:00 Thu	Jog-Easy		8.00/208km			Sidewalks			0				0	infoShoe:inspire 5 orange
19		Feb-17 0:00 Wed	Tempo Run		14.00/200km			Boardwalk		ran 2 X 20 Min and then 1 X 10 Min after warmup and strides.	0				0	infoShoe:elixir 4 orange
18		Feb-16 0:00 Tue	Jog-Easy		9.00/186km			Sidewalks		easy run... stretched the legs!	0				0	infoShoe:inspire 5 orange
17		Feb-15 0:00 Mon	Hills		17.00/177km			PPP		Great run! Warm up, strides, A skips, then 11 x 660m hill. So glad hills are done!	0				0	infoShoe:elixir 4 orange
16		Feb-14 0:00 Sun	Jog-Easy		4.00/160km			park		easy recovery	0				0	infoShoe:inspire 5 orange
15		Feb-13 0:00 Sat	Long Steady Distance	2:43:49	32.00/156km	5:07		elmsdale - lantz - belnan - home		wasn't motivated going into this, but was really happy to finish feeling strong!	0				0	infoShoe:inspire 5 orange
14		Feb-12 0:00 Fri	Jog-Easy		7.00/124km						0				0	infoShoe:inspire 5 orange
13		Feb-11 0:00 Thu	Jog-Easy		4.00/117km			tmill		easy w u / c d	0				0	infoShoe:inspire 5 orange
12		Feb-11 0:00 Thu	Cross Training / Spin	45:00				gym			0				0
11		Feb-10 0:00 Wed	Intervals		20.00/113km			ppp		after warm up, strides, and a skips, was to run 3 x 6 at MP. ran 2 x 6, then 1 x 3. bailed. still feeling sunday's race.	0				0	infoShoe:elixir 4 orange
10		Feb-9 0:00 Tue	Jog-Easy		10.00/93km			sidewalks			0				0	infoShoe:inspire 5 orange
9		Feb-8 0:00 Mon	Fartlek		13.00/83km			ppp		warmup, strides, skips, then park run	0				0	infoShoe:elixir 4 orange
8		Feb-7 9:00 Sun	Race	1:33:29	21.10/70km	4:25		Hali Hypo Half	-5	Decent race. Planned to run at goal Boston Marathon Pace; low 4:20s. Was tracking toward this until I hit Cable Hill during the last few kms. KM 20 and 21 were 20 secs above average pace up to that point, so the hill cost be about 40 secs. Was 10 seconds slower than the first 1/2 of Chicago Marathon, but accounting for the temp, additional clothing, and course, I guess I'll take it!	21				0	infoTemperature:-5 Weather:Cold/Snowing Shoe:elixir 4 orange
7		Feb-7 0:00 Sun	Jog-Easy		2.90/48.9km			Warm up / Cooldown		pre and post hypo	0				0	infoShoe:elixir 4 orange
6		Feb-6 0:00 Sat	Jog-Easy		6.00/46km			acorn			0				0	infoShoe:inspire 5 orange
5		Feb-4 0:00 Thu	Progression		8.00/40km			tmill			0				0
4		Feb-3 0:00 Wed	Intervals		10.00/32km			commons		5 x 1 kish in 3 50 ish	0				0	infoShoe:elixir 4 orange
3		Feb-2 0:00 Tue	Jog-Easy		9.00/22km			sidewalks			0				0
2		Feb-1 0:00 Mon	Hills		13.00/13km			PPP		7 hills, with odd repeats including surges	0				0
1		Feb-1 0:00 Mon	Cross Training / Yoga	1:00:00							0				0
.	.	total Runs: 26 total XT: 2	.	8:43:53 1:45:00	328 0	1:35	0 0	.	.	.	.	.	.	.	.	.

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