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Calendar of Emma Johnston - September, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1 Long w/ Progression

Run: 12.00 mile
Run Time: 01:25:00
Run Pace: 07:05 /mile

2 Maintenance + BF w/ Striders + Pillar

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

3 Hills + Speed + BF + Lift

Run: 7.00 mile
Run Time: 00:52:00
Run Pace: 07:25.71 /mile

4 Run + XT + Yoga

Run: 4.00 mile
Run Time: 00:29:00
Run Pace: 07:15 /mile
Aqua Jog Time: 01:00:00
Yoga Time: 01:00:00

5 Maintenance w/ BF + Strides + Monster

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

6 Workout + Afternoon Shake Out

Run: 7.50 mile, 3.50 mile(11.00 mile)
Run Time: 00:50:00, 00:26:00(01:16:00)
Run Pace: 06:40 /mile, 07:25.71 /mile

7 Morning Shake Out + Lift

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

Run: 55.00 mile
Run Time: 06:37:00
Aqua Jog Time: 01:00:00
Yoga Time: 01:00:00

8 Long w/ M-Pace Intervals

Run: 12.00 mile
Run Time: 01:23:00
Run Pace: 06:55 /mile

9 Maintenance + BF w/ Striders + Pillar

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

10 Shake Out + Workout + Lift

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Time: 00:24:00(00:24:00)
Run Pace: 08:00 /mile

11 Maintenance + XT + Yoga

Run: 6.00 mile
Run Time: 00:46:00
Run Pace: 07:40 /mile
Aqua Jog Time: 01:00:00
Yoga Time: 01:00:00

12 Double Pre-Meet w/ Striders + Monster

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

13 Game Day

Run: 9.00 mile

14

Run: 54.00 mile
Run Time: 04:34:00
Aqua Jog Time: 01:00:00
Yoga Time: 01:00:00

15 Long w/ Progression

Run: 12.00 mile
Run Time: 01:25:00
Run Pace: 07:05 /mile

16
17
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19
20
21

Run: 12.00 mile
Run Time: 01:25:00

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