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Calendar of Emma Johnston - October, 2018

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 Long Run

Run: 12.00 mile
Run Time: 01:36:00
Run Pace: 08:00 /mile

1 Union Hall Maintenance + BF + Pillar

Run: 8.00 mile
Run Time: 00:52:00
Run Pace: 06:30 /mile

2 XT + Run + Lift

Run: 3.00 mile
Run Time: 00:23:30
Run Pace: 07:50 /mile
Bike Time: 01:00:00

3 Dickinsonian + Yoga

Run: 8.00 mile
Run Time: 00:58:00
Run Pace: 07:15 /mile
Yoga Time: 00:45:00

4 XT + Maintenance + BF/Striders + Monster

Run: 8.00 mile
Run Time: 01:01:00
Run Pace: 07:37.5 /mile
Bike Time: 00:20:00

5 Pre Meet

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

6 Game Day!

Run: 9.50 mile

Run: 51.50 mile
Run Time: 05:14:30
Bike Time: 01:20:00
Yoga Time: 00:45:00

7 Long Run

Run: 12.00 mile
Run Time: 01:32:00
Run Pace: 07:40 /mile

8 Maintenance + BF/Striders + Pillar

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

9 Workout + Lift

Run: 9.00 mile
Run Time: 01:03:00
Run Pace: 07:00 /mile

10 XT + Yoga

Aqua Jog Time: 01:10:00
Yoga Time: 01:00:00

11 Maintenance + Striders

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

12 Pre Meet

Run: 4.00 mile

13 Game Day!

Run: 9.50 mile

Run: 48.50 mile
Run Time: 04:25:00
Aqua Jog Time: 01:10:00
Yoga Time: 01:00:00

14 Mod-Long Run

Run: 10.00 mile
Run Time: 01:19:00
Run Pace: 07:54 /mile

15 Mod-Long Run w/ Accelerations

Run: 10.00 mile
Run Time: 01:17:00
Run Pace: 07:42 /mile

16 Sufferfest + Lift

Run: 8.00 mile
Run Time: 00:54:00
Run Pace: 06:45 /mile
Bike Time: 00:20:00

17 Run + XT

Run: 3.00 mile
Run Time: 00:24:00
Run Pace: 08:00 /mile
Bike Time: 00:50:00

18 Maintenance + Monster

Run: 8.00 mile
Run Time: 01:03:00
Run Pace: 07:52.5 /mile

19 Workout!

Run: 9.50 mile
Run Time: 01:08:00
Run Pace: 07:09.47 /mile

20 Maintenance

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

Run: 53.00 mile
Run Time: 06:40:00
Bike Time: 01:10:00

21 Long Run

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

22 Maintenance + Accelerations

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

23 Sharpen the Saw

Run: 8.50 mile

24 Run + XT + Yoga

Run: 2.50 mile
Run Time: 00:20:00
Run Pace: 08:00 /mile
Bike Time: 01:00:00
Yoga Time: 01:00:00

25 Maintenance + Pillar

Run: 8.00 mile
Run Time: 01:01:00
Run Pace: 07:37.5 /mile

26 Pre-Meet

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

27 Game Day!

Run: 9.00 mile

Run: 52.00 mile
Run Time: 04:25:00
Bike Time: 01:00:00
Yoga Time: 01:00:00

28 Mod-Long Run @ CVRT

Run: 10.00 mile
Run Time: 01:15:00
Run Pace: 07:30 /mile

29 Maintenance + Accelerations

Run: 8.00 mile
Run Time: 01:01:00
Run Pace: 07:37.5 /mile

30 Old Gap + Carlisle HS Fartlek + Lift

Run: 8.00 mile
Run Time: 01:00:00
Run Pace: 07:30 /mile

31 Run + XT + Pillar

Run: 3.00 mile
Run Time: 00:23:30
Run Pace: 07:50 /mile
Bike Time: 01:00:00

1 Double Run + Pillar + Strides + BF

Run: 10.00 mile
Run Time: 01:19:00
Run Pace: 07:54 /mile

2 DPark Workout

Run: 9.00 mile
Run Time: 01:07:00
Run Pace: 07:26.66 /mile

3

Run: 48.00 mile
Run Time: 06:05:30
Bike Time: 01:00:00

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