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Calendar of Emma Johnston - January, 2018

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
31 Long Run

Run: 11.00 mile
Run Time: 01:28:00
Run Pace: 08:00 /mile

1
2 Run + XT + Pillar

Run: 4.00 mile
Run Time: 00:31:00
Run Pace: 07:45 /mile
Bike Time: 00:40:00

3 Hills + Pillar

Run: 7.30 mile
Run Time: 00:57:00
Run Pace: 07:48.49 /mile

4 Maintenance Run + Monster

Run: 8.00 mile
Run Time: 01:02:00
Run Pace: 07:45 /mile

5 Tempo

Run: 8.00 mile
Run Time: 00:56:00
Run Pace: 07:00 /mile

6 Maintenance + XT + Pillar

Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Bike Time: 00:20:00

Run: 44.30 mile
Run Time: 05:42:00
Bike Time: 01:00:00

7 Long Run

Run: 12.00 mile
Run Time: 01:40:00
Run Pace: 08:20 /mile

8 Baby Run + XT + Strength

Run: 3.00 mile
Run Time: 00:24:00
Run Pace: 08:00 /mile
Bike Time: 00:40:00

9 Workout + Pillar

Run: 9.00 mile
Run Time: 01:06:00
Run Pace: 07:20 /mile

10 Maintenance + Soul Cycle

Run: 4.00 mile
Run Time: 00:33:00
Run Pace: 08:15 /mile
Bike Time: 00:45:00

11 Corner Burners Track Workout + Pillar

Run: 6.00 mile
Run Time: 00:45:00
Run Pace: 07:30 /mile

12 Maintenance + Strength

Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile

13 Maintenance

Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile

Run: 46.00 mile
Run Time: 06:04:00
Bike Time: 01:25:00

14 Long Run

Run: 10.00 mile
Run Time: 01:22:00
Run Pace: 08:12 /mile

15 Maintenance + XT

Run: 6.00 mile
Run Time: 00:47:00
Run Pace: 07:50 /mile
Bike Time: 00:20:00

16 Track Workout + Pillar + Bikram

Run: 7.00 mile
Run Time: 00:52:00
Run Pace: 07:25.71 /mile
Yoga Time: 01:00:00

17 Maintenance + Soul Cycle

Run: 5.00 mile
Run Time: 00:39:00
Run Pace: 07:48 /mile
Bike Time: 00:45:00

18 Treadmill Progression Run

Run: 8.50 mile
Run Time: 01:03:00
Run Pace: 07:24.70 /mile

19 Maintenance + Strength

Run: 7.00 mile
Run Time: 00:55:00
Run Pace: 07:51.42 /mile

20 Maintenance Run

Run: 5.00 mile
Run Time: 00:39:00
Run Pace: 07:48 /mile

Run: 48.50 mile
Run Time: 06:17:00
Bike Time: 01:05:00
Yoga Time: 01:00:00

21 Mini Maintenance Run

Run: 4.50 mile
Run Time: 00:35:00
Run Pace: 07:46.66 /mile

22 Time Trial

Run: 7.00 mile

23 Run + Lift

Run: 8.00 mile
Run Time: 01:05:00
Run Pace: 08:07.5 /mile

24 Tempo

Run: 7.00 mile
Run Time: 00:56:00
Run Pace: 08:00 /mile

25 Pre-Meet Run + Monster

Run: 4.00 mile
Run Time: 00:33:00
Run Pace: 08:15 /mile

26 Race Day

Run: 9.00 mile

27 Mod Long

Run: 9.00 mile
Run Time: 01:11:00
Run Pace: 07:53.33 /mile

Run: 48.50 mile
Run Time: 04:20:00

28 Long Run

Run: 12.00 mile
Run Time: 01:39:00
Run Pace: 08:15 /mile

29 Run/Strides + XT + Pillar

Run: 4.00 mile
Run Time: 00:32:00
Run Pace: 08:00 /mile
Bike Time: 00:35:00

30 Workout + Lift

Run: 7.50 mile

31 Maintenance + Pillar

Run: 7.00 mile
Run Time: 01:00:00
Run Pace: 08:34.28 /mile

1 Baby Run + XT + Monster

Run: 3.00 mile
Run Time: 00:25:00
Run Pace: 08:20 /mile
Bike Time: 00:50:00

2 Run + Strides + Stretching

Run: 4.00 mile
Run Time: 00:33:00
Run Pace: 08:15 /mile

3 Race Day!

Run: 9.00 mile

Run: 46.50 mile
Run Time: 04:09:00
Bike Time: 01:25:00

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