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Calendar of M Joe Pane - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31 NYE Long Boi feat. Koryak

Run: 17.00 mile
Run Time: 01:46:29
Run Pace: 06:15.82 /mile
Run Shoe: {ShoeID:38311}

1 Happy New Year!

Run: 10.00 mile
Run Time: 01:05:10
Run Pace: 06:31 /mile
Run Shoe: {ShoeID:38311}

2 EZ Smithfield

Run: 10.00 mile
Run Time: 01:11:41
Run Pace: 07:10.1 /mile
Run Shoe: {ShoeID:38311}

3 4x800 + 4x400; lift

Run: 8.25 mile
Run Time: 00:52:26
Run Pace: 06:21.33 /mile
Run Shoe: {ShoeID:38311}

4 On your left

Run: 9.30 mile
Run Time: 01:04:43
Run Pace: 06:57.52 /mile
Run Shoe: {ShoeID:38311}

5 Ouch; dub w/ meg

Run: 22.00 mile, 5.00 mile(27.00 mile)
Run Time: 02:31:55, 00:41:06(03:13:01)
Run Pace: 06:54.31 /mile, 08:13.2 /mile
Run Shoe: {ShoeID:38311}, {ShoeID:38311}

6 90s Life; PM Lift

Run: 8.65 mile
Run Time: 01:01:53
Run Pace: 07:09.24 /mile
Run Shoe: {ShoeID:38311}

Run: 90.20 mile
Run Time: 10:15:23

7 BSF

Run: 13.55 mile
Run Time: 01:39:07
Run Pace: 07:18.89 /mile
Run Shoe: {ShoeID:38311}

8 PIT --> DC

Run: 10.50 mile
Run Time: 01:08:48
Run Pace: 06:33.14 /mile
Run Shoe: {ShoeID:38311}

9 Dupont Circle to Arlington O&B; dub w/ t-cass

Run: 10.00 mile, 5.10 mile(15.10 mile)
Run Time: 01:08:11, 00:39:00(01:47:11)
Run Pace: 06:49.1 /mile, 07:38.82 /mile
Run Shoe: {ShoeID:38311}, {ShoeID:38311}

10 DC --> PIT: OFF
11 Eating Miles for Lunch...and for dinner

Run: 12.00 mile, 5.45 mile(17.45 mile)
Run Time: 01:19:30, 00:44:11(02:03:41)
Run Pace: 06:37.5 /mile, 08:06.42 /mile
Run Shoe: {ShoeID:38311}, {ShoeID:38311}

12 A spontaneous loop; Old Man Winter has arrived

Run: 10.10 mile, 5.20 mile(15.30 mile)
Run Time: 01:10:36, 00:40:45(01:51:21)
Run Pace: 06:59.40 /mile, 07:50.19 /mile
Run Shoe: {ShoeID:38311}, {ShoeID:38311}

13 Frigid 5-miler in LR (1st); short dub

Run: 15.00 mile, 3.65 mile(18.65 mile)
Run Time: 01:39:56, 00:25:22(02:05:18)
Run Pace: 06:39.73 /mile, 06:56.98 /mile
Run Shoe: {ShoeID:38311}, {ShoeID:38311}
Nordic Skiing: 5.00 mile
Nordic Skiing Time: 00:28:27
Nordic Skiing Pace: 05:41.4 /mile

Run: 90.55 mile
Run Time: 10:35:26
Nordic Skiing: 5.00 mile
Nordic Skiing Time: 00:28:27

14 Ez Braddock Loop

Run: 7.25 mile
Run Time: 00:51:32
Run Pace: 07:06.48 /mile
Run Shoe: {ShoeID:38311}

15 10th St.

Run: 8.10 mile
Run Time: 00:52:23
Run Pace: 06:28.02 /mile
Run Shoe: {ShoeID:38311}

16 WoW: 5x800 + 4x200

Run: 10.05 mile
Run Shoe: {ShoeID:38311}

17 MLR

Run: 12.50 mile
Run Time: 01:23:28
Run Pace: 06:40.64 /mile
Run Shoe: {ShoeID:38311}

18 Easy w/ Megan

Run: 7.55 mile
Run Time: 00:55:06
Run Pace: 07:17.88 /mile
Run Shoe: {ShoeID:38311}

19 The Calm Before the Storm: 6xmile ~ 5:20

Run: 18.10 mile
Run Time: 01:52:48
Run Pace: 06:13.92 /mile
Run Shoe: {ShoeID:38311}

20 OFF

Run: 63.55 mile
Run Time: 05:55:17

21 It was cold

Run: 12.35 mile
Run Time: 01:26:05
Run Pace: 06:58.21 /mile
Run Shoe: {ShoeID:38311}

22 Blah

Run: 10.15 mile
Run Time: 01:09:39
Run Pace: 06:51.72 /mile
Run Shoe: {ShoeID:38311}

23 WoW: 3x2400 ~ 5:17 pace + 4x400 @ 70-->68; dub

Run: 11.00 mile, 5.00 mile(16.00 mile)
Run Time: 01:08:26, 00:35:16(01:43:42)
Run Pace: 06:13.27 /mile, 07:03.2 /mile
Run Shoe: {ShoeID:38311}, {ShoeID:36859}

24 AM Slog; PM Extended Smithfield

Run: 5.00 mile, 11.00 mile(16.00 mile)
Run Time: 00:37:13, 01:16:19(01:53:32)
Run Pace: 07:26.6 /mile, 06:56.27 /mile
Run Shoe: {ShoeID:38311}, {ShoeID:38311}

25 Windy Double Lake (PIT --> Cincy)

Run: 10.10 mile
Run Time: 01:11:48
Run Pace: 07:06.53 /mile
Run Shoe: {ShoeID:38311}

26 The King. OOO!

Run: 23.00 mile
Run Time: 02:30:56
Run Pace: 06:33.73 /mile
Run Shoe: {ShoeID:38311}

27 One Hundo (CIN --> PIT)

Run: 7.50 mile, 5.00 mile(12.50 mile)
Run Time: 00:48:24, 00:36:58(01:25:22)
Run Pace: 06:27.2 /mile, 07:23.6 /mile
Run Shoe: {ShoeID:38311}, {ShoeID:38311}

Run: 100.10 mile
Run Time: 11:21:04

28 Long Days, Longer Nights

Run: 12.55 mile
Run Time: 01:23:15
Run Pace: 06:38.00 /mile
Run Shoe: {ShoeID:38311}

29 EZ Smithfield

Run: 10.00 mile
Run Time: 01:09:09
Run Pace: 06:54.9 /mile
Run Shoe: {ShoeID:38311}

30 WoW: 5 x mile

Run: 14.20 mile
Run Shoe: {ShoeID:38311}

31 Refusing the treadmill

Run: 9.30 mile
Run Time: 01:04:34
Run Pace: 06:56.55 /mile
Run Shoe: {ShoeID:38311}

1 Major Regret: Refusing the treadmill; dub

Run: 10.05 mile, 4.30 mile(14.35 mile)
Run Time: 01:13:43, 00:30:06(01:43:49)
Run Pace: 07:20.09 /mile, 07:00 /mile
Run Shoe: {ShoeID:38311}, {ShoeID:38311}

2 "Looking Tight"

Run: 9.40 mile
Run Time: 01:02:35
Run Pace: 06:39.46 /mile
Run Shoe: {ShoeID:38311}

3 5 x mile, 3 mile at HM

Run: 21.00 mile
Run Time: 02:08:19
Run Pace: 06:06.61 /mile
Run Shoe: {ShoeID:38311}

Run: 90.80 mile
Run Time: 08:31:41

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