<

Calendar of Anna King - July, 2019

>
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 Off
1 Long Run

Run: 9.00 mile
Run Time: 01:16:52
Run Pace: 08:32.44 /mile

2 Dental Appointment (off)
3 Tempo + XT

Run: 2.01 mile, 3.63 mile, 3.25 mile(8.89 mile)
Run Time: 00:17:31, 00:28:13, 00:30:01(01:15:45)
Run Pace: 08:42.88 /mile, 07:46.39 /mile, 09:14.15 /mile
Exercise Bike: 5.60 mile
Exercise Bike Time: 00:30:00
Exercise Bike Pace: 05:21.42 /mile

4 Easy Run

Run: 6.25 mile
Run Time: 00:55:00
Run Pace: 08:48 /mile

5 Fartlek + XT

Run: 3.13 mile, 1.56 mile, 2.00 mile(6.69 mile)
Run Time: 00:28:29, 00:12:06, 00:18:42(00:59:17)
Run Pace: 09:06.00 /mile, 07:45.38 /mile, 09:21 /mile
Exercise Bike: 4.00 mile
Exercise Bike Time: 00:20:00
Exercise Bike Pace: 05:00 /mile

6 Easy Run

Run: 4.00 mile
Run Time: 00:35:54
Run Pace: 08:58.5 /mile

Run: 34.83 mile
Run Time: 05:02:48
Exercise Bike: 9.60 mile
Exercise Bike Time: 00:50:00

7 Run

Run: 6.05 mile
Run Time: 00:53:29
Run Pace: 08:50.41 /mile

8 Long Run w/ Tempo

Sleep Hours: 7.20
Run: 8.05 mile
Run Time: 01:12:22
Run Pace: 08:59.37 /mile

9 Off
10 Easy Run

Run: 5.00 mile
Run Time: 00:39:00
Run Pace: 07:48 /mile
Hike: 3.12 mile
Hike Time: 01:20:58
Hike Pace: 25:57.05 /mile

11 Progressive Run

Run: 1.01 mile, 6.00 mile, 1.00 mile(8.01 mile)
Run Time: 00:08:09, 00:45:55, 00:08:34(01:02:38)
Run Pace: 08:04.15 /mile, 07:39.16 /mile, 08:34 /mile

12 Easy Run

Run: 3.00 mile
Run Time: 00:26:00
Run Pace: 08:40 /mile

13 Hill Sprints

Run: 5.00 mile, 1.00 mile, 2.00 mile(8.00 mile)
Run Time: 00:43:00, 00:17:07(01:00:07)
Run Pace: 08:36 /mile, 08:33.5 /mile

Run: 38.11 mile
Run Time: 05:13:36
Hike: 3.12 mile
Hike Time: 01:20:58

14 Hiking Day

Hike: 6.45 mile
Hike Time: 03:13:37
Hike Pace: 30:01.08 /mile

15 Long Run w/ Tempo + S&C

Run: 10.01 mile
Run Time: 01:21:13
Run Pace: 08:06.81 /mile
Hike: 3.00 mile
Hike Time: 01:45:00
Hike Pace: 35:00 /mile

16 Easy Run

Run: 5.00 mile
Run Time: 00:40:04
Run Pace: 08:00.8 /mile

17 Tempo Pieces + Evening Run

Run: 2.00 mile, 3.50 mile, 2.10 mile, 3.30 mile(10.90 mile)
Run Time: 00:16:40, 00:26:10, 00:19:00, 00:27:43(01:29:33)
Run Pace: 08:20 /mile, 07:28.57 /mile, 09:02.85 /mile, 08:23.93 /mile

18 Run

Run: 6.10 mile
Run Time: 00:56:56
Run Pace: 09:20 /mile

19 Fartlek

Run: 2.01 mile, 2.01 mile, 2.01 mile(6.03 mile)
Run Time: 00:19:03, 00:16:50, 00:18:35(00:54:28)
Run Pace: 09:28.65 /mile, 08:22.48 /mile, 09:14.72 /mile

20 Easy Run

Run: 5.01 mile
Run Time: 00:41:21
Run Pace: 08:15.20 /mile

Hike: 9.45 mile
Hike Time: 04:58:37
Run: 43.05 mile
Run Time: 06:03:35

21 Long Run

Sleep Hours: 7.25
Run: 10.10 mile
Run Time: 01:34:28
Run Pace: 09:21.18 /mile

22 Easy Run

Run: 5.25 mile
Run Time: 00:49:13
Run Pace: 09:22.47 /mile

23 Progressive run + pm easy run

Run: 1.00 mile, 6.00 mile, 1.00 mile, 3.26 mile(11.26 mile)
Run Time: 00:09:04, 00:50:34, 00:09:15, 00:27:38(01:36:31)
Run Pace: 09:04 /mile, 08:25.66 /mile, 09:15 /mile, 08:28.58 /mile

24 Off
25 Hill Sprints

Run: 6.00 mile, 1.31 mile, 2.05 mile(9.36 mile)
Run Time: 00:54:13, 00:18:38(01:12:51)
Run Pace: 09:02.16 /mile, 09:05.36 /mile

26 Easy Run

Run: 6.06 mile
Run Time: 00:51:25
Run Pace: 08:29.07 /mile

27 Race Day!

Run: 3.10 mile
Run Time: 00:19:13
Run Pace: 06:11.93 /mile

Run: 45.13 mile
Run Time: 06:23:41

28 Long Run w/ Surges

Run: 10.00 mile
Run Time: 01:27:41
Run Pace: 08:46.1 /mile

29 Easy Run

Run: 5.30 mile
Run Time: 00:46:03
Run Pace: 08:41.32 /mile

30 Off
31 Tempo + Easy Run

Run: 2.00 mile, 4.00 mile, 4.00 mile(10.00 mile)
Run Time: 00:17:40, 00:30:08, 00:37:37(01:25:25)
Run Pace: 08:50 /mile, 07:32 /mile, 09:24.25 /mile

1 Easy Run

Run: 5.22 mile
Run Time: 00:45:05
Run Pace: 08:38.19 /mile

2 Fartlek

Run: 2.01 mile, 2.41 mile, 2.60 mile(7.02 mile)
Run Time: 00:18:28, 00:20:02, 00:24:32(01:03:02)
Run Pace: 09:11.24 /mile, 08:18.75 /mile, 09:26.15 /mile

3 Long Run

Run: 7.00 mile
Run Time: 01:03:21
Run Pace: 09:03 /mile

Run: 44.54 mile
Run Time: 06:30:37

Please enter your exercise information