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Calendar of Paul LeFrancois - May, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

6 base / recovery

Run: 10.00 mile
Run Time: 01:16:26
Run Pace: 07:38.6 /mile
Run Shoe: lunarglide (black)

7 base

Run: 9.00 mile
Run Time: 01:04:18
Run Pace: 07:08.66 /mile
Run Shoe: odyssey - blue

8 track: 20x400

Run: 2.00 mile, 5.00 mile, 2.00 mile(9.00 mile)
Run Shoe: lunarglide (black), fastwitch flats, lunarglide (black)

9 base / recovery

Run: 5.00 mile, 5.00 mile(10.00 mile)
Run Time: 00:41:37, 00:38:26(01:20:03)
Run Pace: 08:19.4 /mile, 07:41.2 /mile
Run Shoe: lunarglide (black), odyssey - blue

10 base

Run: 5.00 mile
Run Time: 00:37:08
Run Pace: 07:25.6 /mile
Run Shoe: odyssey - blue

11 base

Run: 10.00 mile
Run Time: 01:13:30
Run Pace: 07:21 /mile
Run Shoe: odyssey - blue

12 4 mile fartlek

Run: 8.00 mile
Run Time: 00:54:07
Run Pace: 06:45.87 /mile
Run Shoe: lunarglide (black)

Run: 61.00 mile
Run Time: 06:25:32

13 base

Run: 9.00 mile
Run Time: 01:04:22
Run Pace: 07:09.11 /mile
Run Shoe: odyssey - blue

14 base

Run: 5.00 mile, 5.00 mile(10.00 mile)
Run Time: 00:38:22, 00:38:00(01:16:22)
Run Pace: 07:40.4 /mile, 07:36 /mile
Run Shoe: lunarglide (black), odyssey - blue

15 base

Run: 7.00 mile
Run Time: 00:50:00
Run Pace: 07:08.57 /mile
Run Shoe: odyssey - blue

16 base

Run: 12.00 mile
Run Time: 01:25:24
Run Pace: 07:07 /mile
Run Shoe: odyssey - blue

17 base

Run: 5.00 mile
Run Time: 00:37:54
Run Pace: 07:34.8 /mile
Run Shoe: lunarglide (black)

18 base

Run: 8.00 mile
Run Time: 00:57:26
Run Pace: 07:10.75 /mile
Run Shoe: odyssey - blue

19 8 mile tempo

Run: 1.00 mile, 8.00 mile, 2.00 mile(11.00 mile)
Run Time: 00:07:30, 00:49:13, 00:15:22(01:12:05)
Run Pace: 07:30 /mile, 06:09.12 /mile, 07:41 /mile
Run Shoe: fastwitch flats, fastwitch flats, fastwitch flats

Run: 62.00 mile
Run Time: 07:23:33

20 base / recovery

Run: 5.00 mile, 5.00 mile(10.00 mile)
Run Time: 00:38:10, 00:37:50(01:16:00)
Run Pace: 07:38 /mile, 07:34 /mile
Run Shoe: lunarglide (black), lunarglide (black)

21 base

Run: 9.00 mile
Run Time: 01:06:14
Run Pace: 07:21.55 /mile
Run Shoe: lunarglide (black)

22
23
24
25
26

Run: 19.00 mile
Run Time: 02:22:14

27
28
29
30
31
1
2
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