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Calendar of Emma Johnston - July, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 Long Run + Pillar

Run: 9.50 mile
Run Time: 01:15:00
Run Pace: 07:53.68 /mile

1 Maintenance + BF w/ Striders + Pillar

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

2 Maintenance + Mini XT + Pillar

Run: 6.00 mile
Run Time: 00:46:00
Run Pace: 07:40 /mile
Bike Time: 00:20:00

3 Maintenance + XT

Run: 6.00 mile
Run Time: 00:45:00
Run Pace: 07:30 /mile
Bike Time: 00:40:00

4 Big Dog Circuit

Run: 6.50 mile

5 Double Maintenance + Pillar

Run: 5.00 mile, 3.00 mile(8.00 mile)
Run Time: 00:38:00, 00:23:00(01:01:00)
Run Pace: 07:36 /mile, 07:40 /mile

6 Maintenance w/ Strides + Lift

Run: 5.00 mile
Run Time: 00:37:00
Run Pace: 07:24 /mile

Run: 49.00 mile
Run Time: 05:24:00
Bike Time: 01:00:00

7 Long Run + Pillar

Run: 10.00 mile
Run Time: 01:16:00
Run Pace: 07:36 /mile

8 Maintenance + BF w/ Striders

Run: 8.00 mile
Run Time: 00:59:00
Run Pace: 07:22.5 /mile

9 Minutes Workout

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

10 Maintenance + XT + Lift

Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Bike Time: 00:40:00

11 Tempo + Pillar

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

12 Maintenance + XT + Lift

Run: 7.00 mile
Run Time: 00:54:00
Run Pace: 07:42.85 /mile
Bike Time: 00:30:00

13 Maintenance + Pillar

Run: 6.00 mile
Run Time: 00:46:00
Run Pace: 07:40 /mile

Run: 53.00 mile
Run Time: 06:37:00
Bike Time: 01:10:00

14 Long Run + Pillar

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

15 Mini Maintenance w/ Striders

Run: 4.50 mile
Run Time: 00:34:00
Run Pace: 07:33.33 /mile

16 Time Trial

Run: 6.00 mile

17 Maintenance + REX

Run: 6.00 mile
Run Time: 00:46:00
Run Pace: 07:40 /mile

18 Maintenance + REX

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

19 Big Dog Circuit

Run: 7.00 mile

20 Maintenance w/ Striders + Pillar

Run: 5.50 mile
Run Time: 00:41:00
Run Pace: 07:27.27 /mile

Run: 46.00 mile
Run Time: 04:11:00

21 Maintenance w/ Striders + REX

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

22 Hills w/ Tempo + XT + Pillar

Run: 8.50 mile
Run Time: 01:02:00
Run Pace: 07:17.64 /mile
Bike Time: 00:35:00

23 Long Run + Pillar

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

24 Maintenance + XT + Mini Lift

Run: 7.50 mile
Run Time: 00:57:00
Run Pace: 07:36 /mile
Bike Time: 00:35:00

25 Maintenance

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

26 Tempo w/ Striders + Pillar

Run: 8.50 mile
Run Time: 01:02:00
Run Pace: 07:17.64 /mile

27 Maintenance + REX

Run: 7.50 mile
Run Time: 00:56:00
Run Pace: 07:28 /mile

Run: 58.00 mile
Run Time: 07:12:00
Bike Time: 01:10:00

28
29 Long Run

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

30 Maintenance + XT + REX

Run: 6.00 mile
Run Time: 00:45:00
Run Pace: 07:30 /mile
Aqua Jog Time: 00:40:00

31 Tempo + Pillar

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

1 Double + Pillar

Run: 6.00 mile, 4.00 mile(10.00 mile)
Run Time: 00:46:00, 00:31:00(01:17:00)
Run Pace: 07:40 /mile, 07:45 /mile

2 BDC + XT

Run: 6.00 mile
Aqua Jog Time: 00:40:00

3 Maintenance

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

Run: 50.00 mile
Run Time: 05:29:00
Aqua Jog Time: 01:20:00

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