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Calendar of ardisaunders - January, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 Long Run

Run: 9.00 mile
Run Time: 01:17:07
Run Pace: 08:34.11 /mile
Run Shoe: Gray

31 Fast Track Stuff

Exercise Bike Time: 00:30:00
Run: 4.00 mile, 1.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:33:21, 00:08:37, 00:09:13(00:51:11)
Run Pace: 08:20.25 /mile, 08:37 /mile, 09:13 /mile
Run Shoe: Gray, Gray, Gray

1 Off
2 Easy Run

Run: 5.00 mile
Run Time: 00:43:27
Run Pace: 08:41.4 /mile
Run Shoe: Gray

3 Tempo

Exercise Bike Time: 00:29:14
Run: 2.00 mile, 4.61 mile, 2.00 mile(8.61 mile)
Run Time: 00:18:08, 00:34:56, 00:18:10(01:11:14)
Run Pace: 09:04 /mile, 07:34.66 /mile, 09:05 /mile
Run Shoe: Gray, Gray, Gray

4 Easy Run

Run: 5.00 mile
Run Time: 00:43:29
Run Pace: 08:41.8 /mile
Run Shoe: Gray

5 Fartlek

Run: 2.00 mile, 2.64 mile, 1.00 mile, 3.00 mile(8.64 mile)
Run Time: 00:17:11, 00:20:10, 00:08:47, 00:25:24(01:11:32)
Run Pace: 08:35.5 /mile, 07:38.33 /mile, 08:47 /mile, 08:28 /mile
Run Shoe: Gray, Gray, Gray, Gray

Exercise Bike Time: 00:59:14
Run: 42.25 mile
Run Time: 05:58:00

6 Long Run

Run: 9.00 mile
Run Time: 01:15:43
Run Pace: 08:24.77 /mile
Run Shoe: Gray

7 Easy + Accelerations

Run: 3.00 mile, 1.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:25:17, 00:07:58, 00:09:07(00:42:22)
Run Pace: 08:25.66 /mile, 07:58 /mile, 09:07 /mile
Run Shoe: Gray, Gray, Gray

8 Progressive

Run: 1.00 mile, 6.00 mile, 1.00 mile, 3.00 mile(11.00 mile)
Run Time: 00:08:37, 00:43:31, 00:09:11, 00:24:17(01:25:36)
Run Pace: 08:37 /mile, 07:15.16 /mile, 09:11 /mile, 08:05.66 /mile
Run Shoe: Gray, Gray, Gray, Gray

9 Off

Exercise Bike Time: 00:30:00

10 Easy Run

Aqua Jog Time: 00:30:00
Run: 6.00 mile
Run Time: 00:49:39
Run Pace: 08:16.5 /mile
Run Shoe: Gray

11 Hill Sprints

Run: 3.00 mile, 1.00 mile, 2.00 mile, 3.00 mile(9.00 mile)
Run Time: 00:25:53, 00:23:16, 00:18:29, 00:25:43(01:33:21)
Run Pace: 08:37.66 /mile, 23:16 /mile, 09:14.5 /mile, 08:34.33 /mile
Run Shoe: Gray, Gray, Gray, Gray

12 Easy Run

Aqua Jog Time: 00:30:00
Run: 5.00 mile
Run Time: 00:42:30
Run Pace: 08:30 /mile
Run Shoe: Gray

Aqua Jog Time: 01:00:00
Exercise Bike Time: 00:30:00
Run: 45.00 mile
Run Time: 06:29:11

13 Easy Run

Run: 3.00 mile
Run Time: 00:25:21
Run Pace: 08:27 /mile
Run Shoe: Gray

14 200s

Exercise Bike Time: 00:25:00
Run: 3.50 mile, 1.53 mile, 1.00 mile(6.03 mile)
Run Time: 00:29:54, 00:12:20, 00:08:52(00:51:06)
Run Pace: 08:32.57 /mile, 08:03.66 /mile, 08:52 /mile
Run Shoe: Gray, Gray, Gray

15 Tempo

Run: 2.00 mile, 4.00 mile, 2.00 mile, 3.00 mile(11.00 mile)
Run Time: 00:17:27, 00:28:27, 00:18:35, 00:25:38(01:30:07)
Run Pace: 08:43.5 /mile, 07:06.75 /mile, 09:17.5 /mile, 08:32.66 /mile
Run Shoe: Gray, Gray, Gray, Orange

16 Off

Aqua Jog Time: 00:30:00

17 Easy Run

Run: 4.00 mile
Run Time: 00:32:48
Run Pace: 08:12 /mile
Run Shoe: New Grey

18 Fartlek

Run: 4.00 mile, 2.00 mile, 3.00 mile, 2.00 mile(11.00 mile)
Run Time: 00:34:01, 00:15:49, 00:22:10, 00:16:51(01:28:51)
Run Pace: 08:30.25 /mile, 07:54.5 /mile, 07:23.33 /mile, 08:25.5 /mile
Run Shoe: Gray, New Grey, New Grey, New Grey

19 Long Run

Run: 10.00 mile
Run Time: 01:25:51
Run Pace: 08:35.1 /mile
Run Shoe: Gray

Aqua Jog Time: 00:30:00
Exercise Bike Time: 00:25:00
Run: 45.03 mile
Run Time: 06:14:04

20 Easy Run

Run: 4.00 mile
Run Time: 00:33:52
Run Pace: 08:28 /mile
Run Shoe: New Grey

21 Hill Sprints

Run: 3.00 mile, 3.00 mile, 1.00 mile, 2.00 mile(9.00 mile)
Run Time: 00:25:23, 00:24:10, 00:13:19, 00:19:10(01:22:02)
Run Pace: 08:27.66 /mile, 08:03.33 /mile, 13:19 /mile, 09:35 /mile
Run Shoe: Gray, Gray, Gray, Gray

22 Progressive

Run: 1.00 mile, 6.00 mile, 1.00 mile, 4.00 mile(12.00 mile)
Run Time: 00:08:52, 00:43:08, 00:08:23, 00:32:45(01:33:08)
Run Pace: 08:52 /mile, 07:11.33 /mile, 08:23 /mile, 08:11.25 /mile
Run Shoe: Gray, Gray, Gray, New Grey

23 Off

Aqua Jog Time: 00:30:00

24
25
26

Aqua Jog Time: 00:30:00
Run: 25.00 mile
Run Time: 03:29:02

27
28
29
30
31
1
2
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