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Calendar of Adam J. Cook - July, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
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8 Its not pretty but it works

Run: 1.50 mile
Run Time: 00:15:00
Run Pace: 10:00 /mile
Run Shoe: Gel-Kayano 25
Bike Time: 00:15:00
Swim Time: 00:15:00

9

Run: 3.00 mile
Run Time: 00:22:00
Run Pace: 07:20 /mile
Run Shoe: Gel-Kayano 25
Bike Time: 00:20:00
Swim Time: 00:20:00

10 DED
11

Run: 2.00 mile
Run Time: 00:15:00
Run Pace: 07:30 /mile
Run Shoe: Gel-Kayano 25

12

Bike Time: 00:15:00

13 MARC

Run: 6.00 mile
Run Time: 01:00:00
Run Pace: 10:00 /mile
Run Shoe: Gel-Kayano 25
Swim Time: 00:30:00

Run: 12.50 mile
Run Time: 01:52:00
Bike Time: 00:50:00
Swim Time: 01:05:00

14

Run: 4.50 mile
Run Time: 00:38:00
Run Pace: 08:26.66 /mile
Run Shoe: Gel-Kayano 25

15 Joy-ful Morning

Run: 5.75 mile
Run Time: 00:52:00
Run Pace: 09:02.60 /mile
Run Shoe: Gel-Kayano 25

16

Comments: 2
Swim Time: 00:20:00

17 Double

Run: 2.00 mile, 2.00 mile(4.00 mile)
Run Time: 00:14:00, 00:15:00(00:29:00)
Run Pace: 07:00 /mile, 07:30 /mile
Run Shoe: Gel-Kayano 25, Gel-Kayano 25
Swim Time: 00:20:00

18

Swim Time: 00:25:00

19 Grave yard and beyond

Run: 4.00 mile
Run Time: 00:33:00
Run Pace: 08:15 /mile
Run Shoe: Gel-Kayano 25

20 Woodcock Plus a Little Extra

Run: 10.00 mile
Run Time: 01:20:00
Run Pace: 08:00 /mile
Run Shoe: Gel-Kayano 25

Run: 28.25 mile
Run Time: 03:52:00
Swim Time: 01:05:00

21 Nice to see you again Earnst

Run: 6.00 mile
Run Time: 00:45:00
Run Pace: 07:30 /mile
Run Shoe: Gel-Kayano 25

22 A Wet One

Run: 6.00 mile
Run Time: 00:50:00
Run Pace: 08:20 /mile
Run Shoe: Gel-Kayano 25
Bike: 3.00 mile
Bike Time: 00:10:00
Bike Pace: 03:20 /mile
Swim Time: 00:25:00

23 Loops

Run: 5.00 mile
Run Time: 00:47:00
Run Pace: 09:24 /mile
Run Shoe: Brooks Ghosts
Bike: 3.00 mile
Bike Time: 00:10:00
Bike Pace: 03:20 /mile
Swim Time: 00:20:00

24

Run: 4.00 mile, 2.00 mile(6.00 mile)
Run Time: 00:30:00, 00:20:00(00:50:00)
Run Pace: 07:30 /mile, 10:00 /mile
Run Shoe: Brooks Ghosts, Brooks Ghosts
Swim Time: 00:15:00

25 Liberty

Comments: 1
Run: 9.00 mile
Run Time: 01:05:00
Run Pace: 07:13.33 /mile
Run Shoe: Brooks Ghosts

26

Run: 5.00 mile, 0.25 mile(5.25 mile)
Run Time: 00:43:00, 01:09:00(01:52:00)
Run Pace: 08:36 /mile, 04:36:00 /mile
Run Shoe: Gel-Kayano 25, Gel-Kayano 25
Swim Time: 00:35:00

27 New legs with Spiro (Chq Run)

Run: 12.00 mile
Run Time: 01:31:00
Run Pace: 07:35 /mile
Run Shoe: Brooks Ghosts

Run: 49.25 mile
Run Time: 07:40:00
Bike: 6.00 mile
Bike Time: 00:20:00
Swim Time: 01:35:00

28 Chautauqua Loops

Run: 6.00 mile
Run Time: 00:42:00
Run Pace: 07:00 /mile
Run Shoe: Gel-Kayano 25

29

Run: 3.75 mile
Run Time: 00:25:00
Run Pace: 06:40 /mile
Run Shoe: Gel-Kayano 25

30

Run: 5.00 mile
Run Time: 00:38:00
Run Pace: 07:36 /mile
Run Shoe: Gel-Kayano 25

31 Dodge and Tag

Run: 3.00 mile, 5.00 mile(8.00 mile)
Run Time: 00:24:00, 00:39:00(01:03:00)
Run Pace: 08:00 /mile, 07:48 /mile
Run Shoe: Brooks Ghosts, Gel-Kayano 25

1 Its Old Greggg

Run: 10.00 mile
Run Time: 01:16:00
Run Pace: 07:36 /mile
Run Shoe: Gel-Kayano 25

2

Run: 5.00 mile
Run Shoe: Gel-Kayano 25

3

Run: 2.80 mile, 3.00 mile(5.80 mile)
Run Time: 00:15:08, 00:25:00(00:40:08)
Run Pace: 05:24.28 /mile, 08:20 /mile
Run Shoe: Brooks Ghosts, Gel-Kayano 25

Run: 43.55 mile
Run Time: 04:44:08

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