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Calendar of Emma Johnston - October, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
29 Maintenance + Lift

Run: 8.00 mile

30 Mod-Long + Pillar

Run: 11.00 mile
Run Time: 01:22:00
Run Pace: 07:27.27 /mile

1 Dickinsonian Workout + Lift

Run: 10.00 mile

2 Shakeout + XT + Yoga

Run: 3.00 mile
Run Time: 00:23:00
Run Pace: 07:40 /mile
Aqua Jog Time: 01:00:00
Yoga Time: 01:00:00

3 Maintenance w/ 200s + BF + Monster

Run: 6.00 mile
Run Time: 00:43:00
Run Pace: 07:10 /mile

4 Pre-Meet + Pillar

Run: 3.00 mile
Run Time: 00:22:00
Run Pace: 07:20 /mile

5 Game Day

Run: 9.00 mile

Run: 50.00 mile
Run Time: 02:50:00
Aqua Jog Time: 01:00:00
Yoga Time: 01:00:00

6 Long + Pillar

Run: 12.00 mile
Run Time: 01:28:00
Run Pace: 07:20 /mile

7 Mini Run + XT + Pillar

Run: 3.00 mile
Run Time: 00:22:00
Run Pace: 07:20 /mile
Aqua Jog Time: 01:00:00

8 Workout + Lift

Run: 9.50 mile

9 Double + Pillar + Yoga

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Time: 00:24:00, 00:59:00(01:23:00)
Run Pace: 08:00 /mile, 07:22.5 /mile
Yoga Time: 00:40:00

10 Maintenance w/ BF + Accelerations + Monster

Run: 8.00 mile

11 Sunrise Workout

Run: 9.50 mile
Run Time: 01:05:00
Run Pace: 06:50.52 /mile

12 Shakeout

Run: 3.00 mile
Run Time: 00:23:00
Run Pace: 07:40 /mile

Run: 56.00 mile
Run Time: 04:41:00
Aqua Jog Time: 01:00:00
Yoga Time: 00:40:00

13 Long

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

14 Maintenance w/ Accelerations + BF + Pillar

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

15 Workout + Lift

Run: 10.00 mile
Run Time: 01:08:00
Run Pace: 06:48 /mile

16 Shakeout + XT + Yoga

Run: 3.00 mile
Run Time: 00:24:00
Run Pace: 08:00 /mile
Bike Time: 01:00:00

17 Maintenance w/ BF + Accelerations + Monster

Run: 8.00 mile
Run Time: 00:57:00
Run Pace: 07:07.5 /mile

18 Pre Meet + Pillar

Bike Time: 00:30:00

19 Game Day

Run: 9.00 mile

Run: 50.00 mile
Run Time: 05:00:00
Bike Time: 01:30:00

20 Long

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

21 Maintenance + Striders

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

22 Run + XT + Lift

Run: 4.00 mile
Run Time: 00:31:00
Run Pace: 07:45 /mile
Bike Time: 01:00:00

23 Sufferfest III

Run: 8.00 mile

24 Maintenance w/ 200s + XT + Monster

Run: 8.50 mile
Run Time: 01:03:00
Run Pace: 07:24.70 /mile
Bike Time: 00:30:00

25 Sunrise Tempo w/ Double

Run: 9.00 mile, 3.50 mile(12.50 mile)

26 Shakeout

Run: 3.00 mile
Run Time: 00:23:00
Run Pace: 07:40 /mile

Run: 56.00 mile
Run Time: 04:29:00
Bike Time: 01:30:00

27 Long

Run: 12.00 mile
Run Time: 01:28:00
Run Pace: 07:20 /mile

28 Sharpening the Saw I

Run: 9.00 mile

29 Maintenance + Monster

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

30 Sharpening the Saw II

Run: 8.00 mile

31
1 Pre Meet

Run: 4.00 mile

2 Game Day

Run: 9.00 mile

Run: 50.00 mile
Run Time: 02:28:00

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