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Calendar of Emma Johnston - August, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
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

4 Maintenance + Pillar

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

5 Long + Pillar

Run: 11.00 mile
Run Time: 01:23:00
Run Pace: 07:32.72 /mile

6 Maintenance + XT + Pillar

Run: 4.00 mile
Run Time: 00:30:00
Run Pace: 07:30 /mile
Bike Time: 01:00:00

7 Tempo + REX

Run: 9.00 mile
Run Time: 01:04:00
Run Pace: 07:06.66 /mile

8 Maintenance + XT + Lift

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

9 Hills + Pillar

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

10 Maintenance + REX

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

Run: 55.00 mile
Run Time: 06:49:00
Bike Time: 01:40:00

11
12 Long Run

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

13 Maintenance + XT + Lift

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

14 Maintenance + BF w/ Striders + Pillar

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

15 Maintenance + XT + Lift

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

16 Maintenance

Run: 4.00 mile
Run Time: 00:30:00
Run Pace: 07:30 /mile

17 Long + Hydro + Lift

Run: 12.00 mile
Run Time: 01:31:00
Run Pace: 07:35 /mile
Aqua Jog Time: 00:30:00

Run: 48.00 mile
Run Time: 06:00:00
Bike Time: 01:00:00
Aqua Jog Time: 00:30:00

18 Maintenance w/ BF + XT + Hydro + Pillar

Run: 6.00 mile
Run Time: 00:46:00
Run Pace: 07:40 /mile
Bike Time: 00:50:00

19 Maintenance + BF + Lift + XT + Hydro

Run: 8.00 mile, 1.00 mile(9.00 mile)
Run Time: 00:59:00, 00:08:00(01:07:00)
Run Pace: 07:22.5 /mile, 08:00 /mile
Bike Time: 00:40:00
Aqua Jog Time: 00:20:00

20 Long on the C&O

Run: 12.00 mile
Run Time: 01:29:00
Run Pace: 07:25 /mile

21 Maintenance

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

22 Maintenance + XT + Lift

Run: 7.50 mile
Run Time: 00:55:00
Run Pace: 07:20 /mile
Bike Time: 00:30:00

23 Double Maintenance + Pillar

Run: 7.00 mile, 4.00 mile(11.00 mile)
Run Time: 00:53:00, 00:29:00(01:22:00)
Run Pace: 07:34.28 /mile, 07:15 /mile

24

Run: 53.00 mile
Run Time: 06:36:00
Bike Time: 02:00:00
Aqua Jog Time: 00:20:00

25 Long + Lift

Run: 12.00 mile
Run Time: 01:27:00
Run Pace: 07:15 /mile

26 Maintenance + XT + Pillar

Run: 8.00 mile
Run Time: 01:00:00
Run Pace: 07:30 /mile
Bike Time: 00:40:00

27 Tempo + Maintenance + Lift

Run: 6.50 mile, 3.50 mile(10.00 mile)
Run Time: 00:26:00(00:26:00)
Run Pace: 07:25.71 /mile

28 Maintenance + XT

Run: 9.00 mile
Run Time: 01:05:00
Run Pace: 07:13.33 /mile
Bike Time: 00:30:00
Yoga Time: 01:00:00

29 Pre Meet + Pillar

Run: 4.00 mile
Run Time: 00:30:00
Run Pace: 07:30 /mile

30 Game Day

Run: 8.00 mile

31 Maintenance + Pillar

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

Run: 55.00 mile
Run Time: 04:59:00
Bike Time: 01:10:00
Yoga Time: 01:00:00

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