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Calendar of Emma Johnston - November, 2018

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
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

4 Maintenance

Run: 9.00 mile
Run Time: 01:08:00
Run Pace: 07:33.33 /mile

5 DPark Sharpening

Run: 7.50 mile

6 Maintenance + Pillar

Run: 7.00 mile
Run Time: 00:54:00
Run Pace: 07:42.85 /mile

7 DPark Workout + Pillar

Run: 8.00 mile

8 Maintenance + Pillar

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

9 Pre Meet + Drills/Strides

Run: 3.00 mile
Run Time: 00:24:30
Run Pace: 08:10 /mile

10 Game Day!

Run: 10.00 mile

Run: 49.00 mile
Run Time: 03:02:30

11 Maintenance + Striders

Run: 7.50 mile

12 Maintenance + Pillar

Run: 7.00 mile
Run Time: 00:54:00
Run Pace: 07:42.85 /mile

13 DPark Sharpening + Pillar

Run: 7.00 mile

14 Maintenance + 200s

Run: 5.00 mile, 1.00 mile(6.00 mile)

15 Baby Run

Run: 3.00 mile

16 Course Preview

Run: 4.00 mile

17 Game Day!

Run: 9.50 mile

Run: 44.00 mile
Run Time: 00:54:00

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