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Calendar of Conor Cashner - July, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 Easy run with Hills

Run: 5.40 mile
Run Time: 00:57:00
Run Pace: 10:33.33 /mile

2

Run: 7.10 mile
Run Time: 00:57:00
Run Pace: 08:01.69 /mile

3

Run: 4.60 mile
Run Time: 00:45:00
Run Pace: 09:46.95 /mile

4 Firecracker Mile: 4:22, 4th OA

Run: 4.50 mile
Run Time: 00:36:00
Run Pace: 08:00 /mile

5

Run: 6.00 mile
Run Time: 01:00:00
Run Pace: 10:00 /mile

6

Run: 4.70 mile
Run Time: 00:45:00
Run Pace: 09:34.46 /mile

7 Flume Trail Long Run

Run: 12.58 mile
Run Time: 01:45:43
Run Pace: 08:24.21 /mile
Swim Time: 00:15:00

Run: 44.88 mile
Run Time: 06:45:43
Swim Time: 00:15:00

8

Run: 4.40 mile
Run Time: 00:47:00
Run Pace: 10:40.90 /mile

9 3x1k, 6x200

Run: 7.50 mile
Run Time: 01:00:00
Run Pace: 08:00 /mile

10

Run: 6.30 mile
Run Time: 00:58:00
Run Pace: 09:12.38 /mile

11 3x2mile tempo

Run: 10.90 mile
Run Time: 01:23:00
Run Pace: 07:36.88 /mile

12 Truckee--->Bozeman

Run: 4.30 mile
Run Time: 00:37:00
Run Pace: 08:36.27 /mile

13 Beahive Basin Long Run

Run: 9.30 mile
Run Time: 00:01:55
Run Pace: 00:12.36 /mile

14 Bozeman--->Truckee

Run: 42.70 mile
Run Time: 04:46:55

15 Cut the Cord

Run: 6.90 mile
Run Time: 01:00:00
Run Pace: 08:41.73 /mile
Swim: 500.00 yd
Swim Time: 00:10:00
Swim Pace: 35:11.93 /mile

16 20x80/50 Fartlek, Lift

Run: 10.70 mile
Run Time: 01:17:00
Run Pace: 07:11.77 /mile

17 Prosser Trail Swing Run

Run: 7.20 mile
Run Time: 00:58:00
Run Pace: 08:03.33 /mile

18

Run: 2.70 mile
Run Time: 00:28:00
Run Pace: 10:22.22 /mile
Swim: 1000.00 yd
Swim Time: 00:22:00
Swim Pace: 38:43.12 /mile

19 Tempo and 600s

Run: 7.30 mile
Run Time: 00:54:00
Run Pace: 07:23.83 /mile

20 Josh and Julie Visit Truckee
21

Run: 9.10 mile, 3.50 mile(12.60 mile)
Run Time: 01:28:00, 00:31:00(01:59:00)
Run Pace: 09:40.21 /mile, 08:51.42 /mile

Run: 47.40 mile
Run Time: 06:36:00
Swim: 0.85 mile
Swim Time: 00:32:00

22

Run: 4.90 mile
Run Time: 00:47:00
Run Pace: 09:35.51 /mile

23 Progressive Tempo and Lift 85%

Run: 11.00 mile
Run Time: 01:25:00
Run Pace: 07:43.63 /mile

24

Run: 7.00 mile
Run Time: 00:53:00
Run Pace: 07:34.28 /mile

25

Run: 6.20 mile
Run Time: 01:00:00
Run Pace: 09:40.64 /mile

26 Speed Development

Run: 4.00 mile
Run Time: 00:32:00
Run Pace: 08:00 /mile

27

Run: 6.40 mile
Run Time: 00:58:00
Run Pace: 09:03.75 /mile

28 Old Reno Road Long Run

Run: 14.00 mile
Run Time: 01:43:00
Run Pace: 07:21.42 /mile

Run: 53.50 mile
Run Time: 07:18:00

29 Unplanned Off Day
30 CV Ks with Strides Taught First Swim Lesson

Run: 10.00 mile
Run Time: 01:12:00
Run Pace: 07:12 /mile

31 Work Work Work

Run: 7.00 mile
Run Time: 00:59:00
Run Pace: 08:25.71 /mile

1

Run: 5.00 mile
Run Time: 00:46:00
Run Pace: 09:12 /mile
Swim: 750.00 yd
Swim Time: 00:16:00
Swim Pace: 37:32.72 /mile

2

Run: 7.00 mile, 3.30 mile(10.30 mile)
Run Time: 00:56:00, 00:33:00(01:29:00)
Run Pace: 08:00 /mile, 10:00 /mile

3

Run: 3.00 mile
Run Time: 00:24:00
Run Pace: 08:00 /mile
Swim: 1000.00 yd
Swim Time: 00:22:00
Swim Pace: 38:43.12 /mile

4 Truckee Half Marathon

Run: 13.46 mile, 1.00 mile, 1.10 mile(15.56 mile)
Run Time: 01:24:20, 00:09:28, 00:09:15(01:43:03)
Run Pace: 06:15.92 /mile, 09:28 /mile, 08:24.54 /mile

Run: 50.86 mile
Run Time: 06:33:03
Swim: 0.99 mile
Swim Time: 00:38:00

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