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Calendar of Paul LeFrancois - April, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 base

Run: 9.00 mile
Run Shoe: odyssey - blue

2 base

Run: 8.00 mile
Run Shoe: odyssey - blue

3 base

Run: 7.00 mile
Run Shoe: lunarglide (black)

4 base (Idaho)

Run: 8.00 mile
Run Shoe: odyssey - blue

5 base (Idaho)

Run: 7.00 mile
Run Shoe: odyssey - blue

6 base (Idaho)

Run: 6.00 mile
Run Shoe: odyssey - blue

7 off

Run: 45.00 mile

8 base

Run: 8.00 mile
Run Shoe: odyssey - blue

9 base

Run: 7.00 mile
Run Shoe: lunarglide (black)

10 base

Run: 9.00 mile
Run Shoe: odyssey - blue

11 base / strength

Run: 7.00 mile
Run Shoe: lunarglide (black)

12 base

Run: 5.00 mile, 5.00 mile(10.00 mile)
Run Shoe: lunarglide (black), lunarglide (black)

13 base / skiing

Run: 7.00 mile
Run Shoe: odyssey - blue

14 base

Run: 8.00 mile
Run Shoe: lunarglide (black)

Run: 56.00 mile

15 base / strength

Run: 9.00 mile
Run Time: 01:05:06
Run Pace: 07:14 /mile
Run Shoe: odyssey - blue

16 5 mile fartlek

Run: 1.00 mile, 5.00 mile, 2.00 mile(8.00 mile)
Run Time: 00:07:36, 00:31:24, 00:15:42(00:54:42)
Run Pace: 07:36 /mile, 06:16.8 /mile, 07:51 /mile
Run Shoe: odyssey - blue, odyssey - blue, odyssey - blue

17 base / climbing

Run: 10.00 mile
Run Time: 01:11:18
Run Pace: 07:07.8 /mile
Run Shoe: odyssey - blue

18 base

Run: 5.00 mile, 5.00 mile(10.00 mile)
Run Time: 00:35:11, 00:37:30(01:12:41)
Run Pace: 07:02.2 /mile, 07:30 /mile
Run Shoe: lunarglide (black), lunarglide (black)

19 medium long

Run: 12.00 mile
Run Time: 01:27:56
Run Pace: 07:19.66 /mile
Run Shoe: odyssey - blue

20 base / hiking

Run: 4.00 mile
Run Time: 00:29:42
Run Pace: 07:25.5 /mile
Run Shoe: lunarglide (black)

21 base

Run: 8.00 mile
Run Time: 00:57:21
Run Pace: 07:10.12 /mile
Run Shoe: lunarglide (black)

Run: 61.00 mile
Run Time: 07:18:46

22 8 mile tempo

Run: 3.00 mile, 8.00 mile, 3.00 mile(14.00 mile)
Run Time: 00:51:17, 00:22:04(01:13:21)
Run Pace: 06:24.62 /mile, 07:21.33 /mile
Run Shoe: odyssey - blue, fastwitch flats, lunarglide (black)

23 base

Run: 8.00 mile
Run Time: 00:57:01
Run Pace: 07:07.62 /mile
Run Shoe: lunarglide (black)

24 base

Run: 9.00 mile
Run Time: 01:05:49
Run Pace: 07:18.77 /mile
Run Shoe: odyssey - blue

25 base with strides

Run: 9.00 mile
Run Time: 01:02:59
Run Pace: 06:59.88 /mile
Run Shoe: odyssey - blue

26 base

Run: 7.00 mile
Run Time: 00:48:30
Run Pace: 06:55.71 /mile
Run Shoe: odyssey - blue

27 base

Run: 8.00 mile
Run Time: 00:59:17
Run Pace: 07:24.62 /mile
Run Shoe: lunarglide (black)

28 track workout

Run: 2.00 mile, 5.00 mile, 3.00 mile(10.00 mile)
Run Shoe: lunarglide (black), fastwitch flats, lunarglide (black)

Run: 65.00 mile
Run Time: 06:06:57

29 base / recovery

Run: 10.00 mile
Run Time: 01:15:52
Run Pace: 07:35.2 /mile
Run Shoe: odyssey - blue

30 base

Run: 8.00 mile
Run Time: 01:02:04
Run Pace: 07:45.5 /mile
Run Shoe: lunarglide (black)

1 4.5 mile fartlek

Run: 8.00 mile
Run Time: 00:54:42
Run Pace: 06:50.25 /mile
Run Shoe: fastwitch flats

2 base / recovery

Run: 5.00 mile, 5.00 mile(10.00 mile)
Run Time: 00:40:41, 00:36:00(01:16:41)
Run Pace: 08:08.2 /mile, 07:12 /mile
Run Shoe: lunarglide (black), odyssey - blue

3 base

Run: 8.00 mile
Run Time: 00:59:57
Run Pace: 07:29.62 /mile
Run Shoe: odyssey - blue

4 pre-race

Run: 6.00 mile
Run Time: 00:44:00
Run Pace: 07:20 /mile
Run Shoe: lunarglide (black)

5 Run for the Zoo 10k

Run: 3.00 mile, 6.20 mile, 2.00 mile(11.20 mile)
Run Time: 00:36:34(00:36:34)
Run Pace: 05:53.87 /mile
Run Shoe: lunarglide (black), fastwitch flats, lunarglide (black)

Run: 61.20 mile
Run Time: 06:49:50

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