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Calendar of Ashley Sallows - June, 2020

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
31 Rest Day
1

Run: 4.00 mile
Run Time: 00:35:33
Run Pace: 08:53.25 /mile
Swim Time: 00:45:00

2

Run: 3.00 mile
Run Time: 00:24:05
Run Pace: 08:01.66 /mile

3 Cross Training Day

Swim Time: 00:45:00

4

Run: 4.00 mile
Run Time: 00:35:17
Run Pace: 08:49.25 /mile

5 Hard Day

Run: 3.00 mile
Run Time: 00:23:49
Run Pace: 07:56.33 /mile

6 Easy Day

Run: 3.00 mile
Run Time: 00:26:31
Run Pace: 08:50.33 /mile

Run: 17.00 mile
Run Time: 02:25:15
Swim Time: 01:30:00

7 Rest Day
8 Easy Long Run

Run: 5.04 mile
Run Time: 00:47:32
Run Pace: 09:25.87 /mile
Swim Time: 01:30:00

9 Easy/Relaxed Run

Run: 3.50 mile
Run Time: 00:30:04
Run Pace: 08:35.42 /mile
Swim Time: 01:30:00

10 Rest Day

Swim: 3000.00 m
Swim Time: 01:30:00
Swim Pace: 48:16.68 /mile

11 Easy/Relaxed Run

Run: 4.02 mile
Run Time: 00:35:32
Run Pace: 08:50.34 /mile
Swim Time: 01:45:00

12 Easy Long Run

Run: 4.00 mile
Run Time: 00:38:39
Run Pace: 09:39.75 /mile
Swim Time: 02:00:00

13 Rest Day

Run: 16.56 mile
Run Time: 02:31:47
Swim: 1.86 mile
Swim Time: 08:15:00

14 Easy Run

Run: 4.00 mile

15 Long/Easier Run

Run: 4.00 mile
Run Time: 00:38:12
Run Pace: 09:33 /mile
Swim: 5100.00 yd
Swim Time: 02:00:00
Swim Pace: 41:24.62 /mile

16 Cross Training Day

Swim: 10000.00 m
Swim Time: 04:00:00
Swim Pace: 38:37.34 /mile

17 Easy Day

Run: 4.10 mile
Run Time: 00:37:03
Run Pace: 09:02.19 /mile
Swim: 5300.00 yd
Swim Time: 02:00:00
Swim Pace: 39:50.86 /mile

18 Cross Training

Swim: 10200.00 m
Swim Time: 04:00:00
Swim Pace: 37:51.90 /mile

19 Cross Training and Run

Run: 4.00 mile
Run Time: 00:38:47
Run Pace: 09:41.75 /mile
Swim: 5100.00 m
Swim Time: 02:00:00
Swim Pace: 37:51.90 /mile

20 Rest Day from Running and Swim

Run: 16.10 mile
Run Time: 01:54:02
Swim: 21.63 mile
Swim Time: 14:00:00

21 Hard Run

Run: 4.00 mile
Run Time: 00:31:55
Run Pace: 07:58.75 /mile

22 Easy Run and Swimming

Run: 4.00 mile
Run Time: 00:35:31
Run Pace: 08:52.75 /mile
Swim: 6100.00 m
Swim Time: 02:30:00
Swim Pace: 39:34.33 /mile

23 Cross Training Day

Swim: 11200.00 yd
Swim Time: 04:15:00
Swim Pace: 40:04.20 /mile

24 Easy Run and Swim

Run: 3.00 mile
Run Time: 00:29:12
Run Pace: 09:44 /mile
Swim: 6000.00 yd
Swim Time: 02:30:00
Swim Pace: 43:59.91 /mile

25 Cross Training

Swim: 11000.00 yd
Swim Time: 04:15:00
Swim Pace: 40:47.92 /mile

26 Run and Cross Training

Run: 4.00 mile
Run Time: 00:40:13
Run Pace: 10:03.25 /mile
Swim: 5300.00 yd
Swim Time: 02:00:00
Swim Pace: 39:50.86 /mile

27 Rest Day

Run: 15.00 mile
Run Time: 02:16:51
Swim: 22.83 mile
Swim Time: 15:30:00

28 Easy Run Day

Run: 4.00 mile

29 Swim and Short Run

Run: 2.30 mile
Swim: 5500.00 m
Swim Time: 02:30:00
Swim Pace: 43:53.34 /mile

30 Doctor Appointment and Swimming

Swim: 5500.00 m
Swim Time: 02:15:00
Swim Pace: 39:30.01 /mile

1 Double Swim Practice

Swim: 11200.00 m
Swim Time: 04:15:00
Swim Pace: 36:38.37 /mile

2 Double Swim Practice

Swim: 10400.00 m
Swim Time: 04:15:00
Swim Pace: 39:27.48 /mile

3 Swim Practice

Swim: 6000.00 m
Swim Time: 02:00:00
Swim Pace: 32:11.12 /mile

4 Rest Day

Run: 6.30 mile
Swim: 23.99 mile
Swim Time: 15:15:00

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