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Calendar of SHREK - December, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
26 9x:60

Run: 11.18 mile
Run Time: 01:20:15
Run Pace: 07:10.67 /mile
Run Shoe: Saucony Ride Iso

27 Maple house

Run: 10.00 mile
Run Time: 01:12:30
Run Pace: 07:15 /mile
Run Shoe: Saucony Ride Iso

28 Let the double grind commence

Run: 10.00 mile
Run Time: 01:10:03
Run Pace: 07:00.3 /mile
Run Shoe: Saucony Ride Iso
Elliptical Time: 00:20:00

29 Let's go mileage

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:22:30, 01:03:00(01:25:30)
Run Pace: 07:30 /mile, 07:00 /mile
Run Shoe: Saucony Ride Iso, Saucony Ride Iso

30 Bad dog

Run: 4.00 mile, 9.60 mile(13.60 mile)
Run Time: 00:30:00, 01:07:00(01:37:00)
Run Pace: 07:30 /mile, 06:58.75 /mile
Run Shoe: Saucony Ride Iso, Saucony Ride Iso

1 ABR

Run: 9.00 mile
Run Time: 01:30:00
Run Pace: 10:00 /mile
Run Shoe: Saucony Ride Iso

2 Post abr long run

Run: 14.00 mile
Run Time: 01:43:17
Run Pace: 07:22.64 /mile
Run Shoe: Saucony Ride Iso

Run: 79.78 mile
Run Time: 09:58:35
Elliptical Time: 00:20:00

3 Jeff

Run: 10.00 mile
Run Time: 01:11:00
Run Pace: 07:06 /mile
Run Shoe: Saucony Ride Iso

4 Ole Role-vauge

Run: 8.00 mile
Run Time: 01:00:00
Run Pace: 07:30 /mile
Run Shoe: Saucony Ride Iso

5 2x2mile

Run: 10.00 mile
Run Time: 01:11:00
Run Pace: 07:06 /mile
Run Shoe: Saucony Ride Iso

6 Whore

Run: 8.00 mile
Run Shoe: Saucony Ride Iso

7 Track workout

Run: 11.00 mile
Run Shoe: Saucony Ride Iso

8 Ouch quad

Run: 2.00 mile
Run Shoe: Saucony Ride Iso

9 Off

Run: 49.00 mile
Run Time: 03:22:00

10 tredmill tempo

Run: 10.00 mile, 3.00 mile(13.00 mile)
Run Time: 01:10:00, 00:20:00(01:30:00)
Run Pace: 07:00 /mile, 06:40 /mile
Run Shoe: Saucony Ride Iso, Saucony Ride Iso

11 Pre-dkm

Run: 11.00 mile
Run Time: 01:20:00
Run Pace: 07:16.36 /mile
Run Shoe: Saucony Ride Iso

12
13
14
15
16

Run: 24.00 mile
Run Time: 02:50:00

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