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Calendar of Everett Kolto - November, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
28 Willy?

Run: 10.00 mile
Run Time: 01:11:16
Run Pace: 07:07.6 /mile

29 Lost workout

Run: 2.33 mile, 5.55 mile, 3.12 mile(11.00 mile)
Run Time: 00:16:40, 00:39:00, 00:30:27(01:26:07)
Run Pace: 07:09.18 /mile, 07:01.62 /mile, 09:45.57 /mile

30 Pretty beat

Run: 10.00 mile
Run Time: 01:13:54
Run Pace: 07:23.4 /mile

31 Adventure time

Run: 10.00 mile
Run Time: 01:14:11
Run Pace: 07:25.1 /mile

1 Trash and then partially redeemed

Run: 3.00 mile, 3.45 mile, 1.80 mile, 4.25 mile(12.50 mile)
Run Time: 00:20:49, 00:18:15, 00:14:08, 00:33:18(01:26:30)
Run Pace: 06:56.33 /mile, 05:17.39 /mile, 07:51.11 /mile, 07:50.11 /mile

2 UAA Champs!

Run: 7.50 mile
Run Time: 00:56:39
Run Pace: 07:33.2 /mile

3 Cruisin' LR

Run: 15.00 mile
Run Time: 01:41:31
Run Pace: 06:46.06 /mile

Run: 76.00 mile
Run Time: 09:10:08

4 Dim frick

Run: 10.00 mile
Run Time: 01:14:11
Run Pace: 07:25.1 /mile

5 Just some open boys doing 400s

Run: 3.00 mile, 4.47 mile, 3.03 mile(10.50 mile)
Run Time: 00:22:03, 00:27:20, 00:27:03(01:16:26)
Run Pace: 07:21 /mile, 06:06.89 /mile, 08:55.64 /mile

6 KITTY

Run: 10.00 mile
Run Time: 01:13:47
Run Pace: 07:22.7 /mile

7 Smitty back schenly

Run: 11.00 mile
Run Time: 01:20:51
Run Pace: 07:21 /mile

8 Northside

Run: 12.00 mile
Run Time: 01:28:50
Run Pace: 07:24.16 /mile

9 Pre: 3k

Comments: 2
Run: 6.50 mile
Run Time: 00:49:42
Run Pace: 07:38.76 /mile

10 Mentally weak

Run: 10.00 mile
Run Time: 01:15:16
Run Pace: 07:31.6 /mile

Run: 70.00 mile
Run Time: 08:39:03

11 Frick, but not 10

Comments: 1
Run: 9.00 mile
Run Time: 01:06:11
Run Pace: 07:21.22 /mile

12 Liberty with a crew!

Comments: 3
Run: 12.00 mile
Run Time: 01:29:09
Run Pace: 07:25.75 /mile

13 Downtown runnin

Run: 11.00 mile
Run Time: 01:20:26
Run Pace: 07:18.72 /mile

14 Underwhelming 8s

Run: 2.69 mile, 4.54 mile, 2.77 mile(10.00 mile)
Run Time: 00:19:22, 00:30:01, 00:23:55(01:13:18)
Run Pace: 07:11.97 /mile, 06:36.69 /mile, 08:38.05 /mile

15 Little banged up

Run: 5.00 mile
Run Time: 00:40:20
Run Pace: 08:04 /mile

16 Cross training :(

Run: 3.00 mile
Run Time: 00:22:04
Run Pace: 07:21.33 /mile
Exercise Bike: 15.25 mile
Exercise Bike Time: 01:00:00
Exercise Bike Pace: 03:56.06 /mile

17 Close to pain free

Run: 5.00 mile
Run Time: 00:35:55
Run Pace: 07:11 /mile

Run: 55.00 mile
Run Time: 06:47:23
Exercise Bike: 15.25 mile
Exercise Bike Time: 01:00:00

18 Pre: 5k

Run: 6.00 mile
Run Time: 00:46:11
Run Pace: 07:41.83 /mile

19 Not a 5k

Run: 10.00 mile
Run Time: 01:09:33
Run Pace: 06:57.3 /mile

20 It's healin time

Run: 4.00 mile
Run Time: 00:33:06
Run Pace: 08:16.5 /mile

21 Minimal running

Run: 3.00 mile
Run Time: 00:24:23
Run Pace: 08:07.66 /mile

22 Minimal running 2

Run: 3.00 mile
Run Time: 00:21:54
Run Pace: 07:18 /mile

23 Quick before the trip

Run: 4.00 mile
Run Time: 00:28:15
Run Pace: 07:03.75 /mile

24 "Hillside"

Run: 5.00 mile
Run Time: 00:35:02
Run Pace: 07:00.4 /mile

Run: 35.00 mile
Run Time: 04:18:24

25 Summer route

Run: 3.00 mile
Run Time: 00:20:46
Run Pace: 06:55.33 /mile

26 Night lights

Run: 4.00 mile
Run Time: 00:29:05
Run Pace: 07:16.25 /mile

27 Night lights 2

Run: 4.00 mile
Run Time: 00:28:16
Run Pace: 07:04 /mile

28 Faster turkey day

Run: 4.00 mile
Run Time: 00:26:32
Run Pace: 06:38 /mile

29 Back to hillside

Run: 4.00 mile
Run Time: 00:27:38
Run Pace: 06:54.5 /mile

30 Perfect timing

Run: 3.00 mile
Run Time: 00:19:59
Run Pace: 06:39.66 /mile

1 Micro mileage week

Run: 3.00 mile
Run Time: 00:20:06
Run Pace: 06:42 /mile

Run: 25.00 mile
Run Time: 02:52:22

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