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Calendar of Emily Joyce - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31

Run: 7.50 mile

1 suuuper easy/slow sunrise in Newville

Run: 5.00 mile

2 back in the dirty B(ethesda)

Run: 6.00 mile

3 tempo ( I think) + stretch/roll

Run: 7.00 mile
Run Time: 00:55:00
Run Pace: 07:51.42 /mile

4 slow easy +yoga

Run: 5.00 mile

5

Run: 10.05 mile
Run Time: 01:22:00
Run Pace: 08:09.55 /mile

6 CORE AND YOGA, NO RUN

Run: 40.55 mile
Run Time: 02:17:00

7 EASY 5

Run: 5.00 mile

8 AM - cold, felt good once I got halfway

Run: 7.30 mile
Run Time: 01:00:00
Run Pace: 08:13.15 /mile

9 easy 4 + abs and yoga

Run: 4.00 mile
Run Time: 00:35:00
Run Pace: 08:45 /mile

10 slow/slogging it + easy yoga and abs

Run: 6.00 mile

11 tempo on a tredmill - felt so-so

Run: 8.00 mile

12 LR

Run: 12.00 mile

13 snow snow no run, yoga

Run: 42.30 mile
Run Time: 01:35:00

14 super slow snow day run

Run: 5.00 mile

15 AM fartlek on the tredmill, PM run w/humans

Run: 4.69 mile, 5.50 mile(10.19 mile)
Run Time: 00:35:00, 00:45:00(01:20:00)
Run Pace: 07:27.76 /mile, 08:10.90 /mile

16 CREW

Run: 5.00 mile
Run Time: 00:43:00
Run Pace: 08:36 /mile

17 felt shitty

Run: 4.10 mile
Elliptical Time: 00:20:00

18 hbd pat - headed home for the weekend

Run: 6.00 mile
Run Time: 00:50:00
Run Pace: 08:20 /mile

19 LR with Jordyn - super fun

Run: 14.00 mile
Run Time: 02:02:00
Run Pace: 08:42.85 /mile

20 cold windy easy

Run: 5.00 mile

Run: 49.29 mile
Run Time: 04:55:00
Elliptical Time: 00:20:00

21 OFF run - abs and yoga
22 5 mi tempo @ 7:20 pace -tredmill

Run: 7.40 mile

23 easy AM miles, yoga, abs and roll

Run: 5.00 mile

24 50 degrees and raining - pickups

Run: 6.30 mile
Run Time: 00:53:00
Run Pace: 08:24.76 /mile

25 feeling out of it this morning

Run: 6.00 mile

26 yay good run

Run: 16.11 mile
Run Time: 02:17:31
Run Pace: 08:32.16 /mile

27 with tay tay magic

Run: 6.00 mile
Yoga Time: 01:15:00

Run: 46.81 mile
Run Time: 03:10:31
Yoga Time: 01:15:00

28 shakeout and easy yoga

Run: 2.70 mile
Run Time: 00:23:00
Run Pace: 08:31.11 /mile
Yoga Time: 01:00:00

29

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

30 trails - easy + easy yoga

Run: 6.50 mile

31 treadmill fartlek + lift

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

1 easy run w/easy yoga - snow flurries

Run: 5.40 mile
Run Time: 00:45:00
Run Pace: 08:20 /mile

2

Run: 4.00 mile

3 nailed it

Run: 16.00 mile
Run Time: 02:15:00
Run Pace: 08:26.25 /mile

Run: 49.60 mile
Run Time: 05:18:00
Yoga Time: 01:00:00

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