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Calendar of Anna King - September, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1 Easy Run

Run: 7.00 mile
Run Time: 00:55:05
Run Pace: 07:52.14 /mile

2

Run: 2.00 mile, 2.00 mile, 2.00 mile, 2.00 mile, 1.00 mile, 0.75 mile, 1.00 mile, 3.25 mile(14.00 mile)
Run Time: 00:18:19, 00:14:24, 00:14:13, 00:14:09, 00:06:51, 00:09:13, 00:30:03(01:47:12)
Run Pace: 09:09.5 /mile, 07:12 /mile, 07:06.5 /mile, 07:04.5 /mile, 06:51 /mile, 09:13 /mile, 09:14.76 /mile

3 Off/ Yoga
4 Easy Run

Run: 8.00 mile
Run Time: 01:10:34
Run Pace: 08:49.25 /mile

5 4 loops UCL and pm shakeout

Sleep Hours: 5.00
Run: 2.19 mile, 3.00 mile, 2.00 mile, 3.00 mile(10.19 mile)
Run Time: 00:19:40, 00:21:41, 00:18:33, 00:24:58(01:24:52)
Run Pace: 08:58.81 /mile, 07:13.66 /mile, 09:16.5 /mile, 08:19.33 /mile

6 Recovery Run

Run: 6.00 mile
Run Time: 00:51:10
Run Pace: 08:31.66 /mile

7 Easy Run

Sleep Hours: 13.00
Run: 5.50 mile
Run Time: 00:47:40
Run Pace: 08:40 /mile

Run: 50.69 mile
Run Time: 06:56:33

8 Long Run

Run: 10.00 mile
Run Time: 01:22:08
Run Pace: 08:12.8 /mile

9 Easy Run

Sleep Hours: 7.00
Run: 6.00 mile
Run Time: 00:50:46
Run Pace: 08:27.66 /mile

10 Tempo on UCL w/ 400's and pm XT

Run: 2.00 mile, 3.62 mile, 0.50 mile, 2.00 mile, 2.00 mile(10.12 mile)
Run Time: 00:17:35, 00:26:45, 00:04:42, 00:18:08(01:07:10)
Run Pace: 08:47.5 /mile, 07:23.37 /mile, 09:24 /mile, 09:04 /mile
Exercise Bike: 13.50 mile
Exercise Bike Time: 00:38:29
Exercise Bike Pace: 02:51.03 /mile

11 Off & Yoga
12 Easy Run

Run: 6.00 mile
Run Time: 00:53:43
Run Pace: 08:57.16 /mile

13 Race Day

Run: 3.00 mile, 2.00 mile, 3.15 mile, 2.00 mile(10.15 mile)
Run Time: 00:25:20, 00:17:40, 00:20:01, 00:18:34(01:21:35)
Run Pace: 08:26.66 /mile, 08:50 /mile, 06:21.26 /mile, 09:17 /mile

14 Recovery Run

Run: 4.00 mile
Run Time: 00:33:03
Run Pace: 08:15.75 /mile

Run: 46.27 mile
Run Time: 06:08:25
Exercise Bike: 13.50 mile
Exercise Bike Time: 00:38:29

15 Long Run

Run: 9.00 mile
Run Time: 01:14:09
Run Pace: 08:14.33 /mile

16 Hill Sprints & Strength

Run: 3.00 mile, 1.00 mile, 2.00 mile, 3.10 mile(9.10 mile)
Run Time: 00:17:30, 00:25:43(00:43:13)
Run Pace: 08:45 /mile, 08:17.74 /mile

17 Easy Run

Run: 6.03 mile
Run Time: 00:52:36
Run Pace: 08:43.38 /mile

18 Hillside Progressive Run

Run: 1.15 mile, 6.45 mile, 1.06 mile, 3.05 mile(11.71 mile)
Run Time: 00:10:39, 00:46:20, 00:09:07, 00:24:09(01:30:15)
Run Pace: 09:15.65 /mile, 07:11.00 /mile, 08:36.03 /mile, 07:55.08 /mile

19 Off & Yoga
20 Easy Run

Run: 4.01 mile
Run Time: 00:35:11
Run Pace: 08:46.43 /mile

21 Race Day!

Run: 2.00 mile, 3.76 mile, 2.00 mile, 3.00 mile(10.76 mile)
Run Time: 00:17:42, 00:24:23, 00:17:39, 00:24:39(01:24:23)
Run Pace: 08:51 /mile, 06:29.09 /mile, 08:49.5 /mile, 08:13 /mile

Run: 50.61 mile
Run Time: 06:19:47

22 Long Run

Run: 9.00 mile
Run Time: 01:16:48
Run Pace: 08:32 /mile

23 Easy Run

Run: 6.02 mile
Run Time: 00:51:32
Run Pace: 08:33.62 /mile

24
25
26
27
28

Run: 15.02 mile
Run Time: 02:08:20

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