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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 Maintenance w/ BF + Striders + Pillar

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

17 Workout w/ Morning Shakeout + Lift

Run: 3.50 mile, 8.50 mile(12.00 mile)
Run Time: 00:27:00, 01:01:00(01:28:00)
Run Pace: 07:42.85 /mile, 07:10.58 /mile

18 Maintenance + XT + Yoga

Run: 4.00 mile
Run Time: 00:32:00
Run Pace: 08:00 /mile
Aqua Jog Time: 01:00:00
Yoga Time: 01:00:00

19 Pre-Meet + Monster

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

20 Game Day

Run: 9.00 mile

21 Maintenance + Lift

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

Run: 55.00 mile
Run Time: 05:40:00
Aqua Jog Time: 01:00:00
Yoga Time: 01:00:00

22 Long Run

Run: 13.00 mile
Run Time: 01:37:00
Run Pace: 07:27.69 /mile

23 Workout + Pillar

Run: 9.50 mile

24 Double Maintenance + Lift

Run: 3.00 mile, 6.00 mile(9.00 mile)
Run Time: 00:22:00, 00:45:00(01:07:00)
Run Pace: 07:20 /mile, 07:30 /mile

25 Tempo + Pillar

Run: 9.00 mile

26 Mini Run + XT + Monster

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

27 Pre-Meet + Yoga

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

28 Game Day!

Run: 8.50 mile

Run: 56.00 mile
Run Time: 03:37:00
Aqua Jog Time: 01:00:00
Yoga Time: 01:00:00

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

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