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Calendar of Jeff - June, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
26 CMS

Run: 5.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:34:52, 00:08:00(00:42:52)
Run Pace: 06:58.4 /mile, 08:00 /mile
Run Shoe: Sauc Rides Dec 2018, Sauc Rides Dec 2018

27 Rest
28 Alewife and back

Run: 4.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:28:07, 00:08:00(00:36:07)
Run Pace: 07:01.75 /mile, 08:00 /mile
Run Shoe: Sauc Rides Dec 2018, Sauc Rides Dec 2018
CoreCompleted

29 Lumberjack

Run: 2.00 mile, 0.75 mile, 1.00 mile, 0.75 mile, 1.00 mile, 0.75 mile(6.25 mile)
Run Time: 00:15:00, 00:03:35, 00:05:20, 00:03:27, 00:05:21, 00:03:20(00:36:03)
Run Pace: 07:30 /mile, 04:46.66 /mile, 05:20 /mile, 04:36 /mile, 05:21 /mile, 04:26.66 /mile
Run Shoe: Sauc Rides Dec 2018, Blue Spikes, Sauc Rides Dec 2018, Sauc Rides Dec 2018, Sauc Rides Dec 2018, Sauc Rides Dec 2018

30 Rolling hills on summer

Run: 4.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:26:24, 00:08:00(00:34:24)
Run Pace: 06:36 /mile, 08:00 /mile
Run Shoe: Sauc Rides Dec 2018, Sauc Rides Dec 2018

31 7 by k

Run: 3.50 mile, 0.63 mile, 0.63 mile, 0.63 mile, 0.63 mile, 0.63 mile, 0.63 mile, 0.63 mile(7.91 mile)
Run Time: 00:27:00, 00:03:22, 00:03:19, 00:03:23, 00:03:21, 00:03:21, 00:03:23, 00:03:18(00:50:27)
Run Pace: 07:42.85 /mile, 05:20.63 /mile, 05:15.87 /mile, 05:22.22 /mile, 05:19.04 /mile, 05:19.04 /mile, 05:22.22 /mile, 05:14.28 /mile
Run Shoe: Sauc Rides Dec 2018, Sauc Rides Dec 2018, Sauc Rides Dec 2018, Sauc Rides Dec 2018, Sauc Rides Dec 2018, Sauc Rides Dec 2018, Sauc Rides Dec 2018, Sauc Rides Dec 2018

1 Graduation

Run: 30.16 mile
Run Time: 03:19:53

2 Rest
3 Mile Marker and Back

Run: 3.00 mile, 1.00 mile(4.00 mile)
Run Time: 00:20:48, 00:08:00(00:28:48)
Run Pace: 06:56 /mile, 08:00 /mile
Run Shoe: Sauc Rides Dec 2018, Sauc Rides Dec 2018
CoreCompleted

4 Sills

Run: 4.50 mile, 1.00 mile(5.50 mile)
Run Time: 00:28:57, 00:08:00(00:36:57)
Run Pace: 06:26 /mile, 08:00 /mile
Run Shoe: Sauc Rides Dec 2018, Sauc Rides Dec 2018

5 Alewife and Back

Run: 4.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:26:42, 00:08:00(00:34:42)
Run Pace: 06:40.5 /mile, 08:00 /mile
Run Shoe: Sauc Rides Dec 2018, Sauc Rides Dec 2018

6 5 by 900

Run: 2.00 mile, 0.56 mile, 0.56 mile, 0.56 mile, 0.56 mile, 0.56 mile(4.80 mile)
Run Time: 00:15:00, 00:02:51, 00:02:51, 00:02:56, 00:02:46, 00:02:34(00:28:58)
Run Pace: 07:30 /mile, 05:05.35 /mile, 05:05.35 /mile, 05:14.28 /mile, 04:56.42 /mile, 04:35 /mile
Run Shoe: Sauc Rides Dec 2018, Blue Spikes, Blue Spikes, Blue Spikes, Blue Spikes, Sauc Rides Dec 2018

7 Docks+ and back

Run: 5.15 mile, 1.00 mile(6.15 mile)
Run Time: 00:36:34, 00:08:00(00:44:34)
Run Pace: 07:06.01 /mile, 08:00 /mile
Run Shoe: Sauc Rides Dec 2018, Sauc Rides Dec 2018

8 Rest

Run: 25.45 mile
Run Time: 02:53:59

9 Joe's and back tempo

Run: 4.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:22:18, 00:08:00(00:30:18)
Run Pace: 05:34.5 /mile, 08:00 /mile
Run Shoe: Sauc Rides Dec 2018, Sauc Rides Dec 2018

10 Alewife and Back hardish

Run: 4.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:24:08, 00:08:00(00:32:08)
Run Pace: 06:02 /mile, 08:00 /mile
Run Shoe: Sauc Rides Dec 2018, Sauc Rides Dec 2018

11 Mystics

Run: 6.10 mile, 1.00 mile(7.10 mile)
Run Time: 00:43:11, 00:08:00(00:51:11)
Run Pace: 07:04.75 /mile, 08:00 /mile
Run Shoe: Sauc Rides Dec 2018, Sauc Rides Dec 2018
CoreCompleted

12 Sills

Run: 4.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:27:48, 00:08:00(00:35:48)
Run Pace: 06:57 /mile, 08:00 /mile
Run Shoe: Sauc Rides Dec 2018, Sauc Rides Dec 2018

13 6 by 400 pickups

Run: 1.00 mile, 1.50 mile(2.50 mile)
Run Time: 00:08:00, 00:06:52(00:14:52)
Run Pace: 08:00 /mile, 04:34.66 /mile
Run Shoe: Sauc Rides Dec 2018, Blue Spikes
Bike Time: 00:10:00

14 Rest
15 Prerace

Run: 3.00 mile
Run Time: 00:22:34
Run Pace: 07:31.33 /mile
Run Shoe: Sauc Rides Dec 2018

Run: 27.60 mile
Run Time: 03:06:51
Bike Time: 00:10:00

16 Nattys

Run: 1.00 mile, 0.75 mile(1.75 mile)
Run Time: 00:08:00, 00:03:10(00:11:10)
Run Pace: 08:00 /mile, 04:13.33 /mile
Run Shoe: Sauc Rides Dec 2018, Sauc Rides Dec 2018

17
18
19
20
21
22

Run: 1.75 mile
Run Time: 00:11:10

23
24
25
26
27
28
29
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