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Calendar of ardisaunders - February, 2019

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27 Easy Run

Aqua Jog Time: 00:30:00
Run: 4.00 mile
Run Time: 00:34:01
Run Pace: 08:30.25 /mile
Run Shoe: New Grey

28 Accelerations

Run: 3.00 mile, 1.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:25:46, 00:08:57, 00:10:06(00:44:49)
Run Pace: 08:35.33 /mile, 08:57 /mile, 10:06 /mile
Run Shoe: Gray, Gray, Gray

29 Tempo Miles

Run: 2.00 mile, 4.50 mile, 2.00 mile, 3.00 mile(11.50 mile)
Run Time: 00:17:26, 00:31:28, 00:18:44, 00:24:31(01:32:09)
Run Pace: 08:43 /mile, 06:59.55 /mile, 09:22 /mile, 08:10.33 /mile
Run Shoe: New Grey, New Grey, New Grey, New Grey

30 Off

Aqua Jog Time: 00:30:00

31 Easy Run

Aqua Jog Time: 00:30:00
Run: 6.00 mile
Run Time: 00:49:06
Run Pace: 08:11 /mile
Run Shoe: Gray

1 200s

Aqua Jog Time: 00:33:00
Run: 2.00 mile, 4.50 mile, 1.00 mile(7.50 mile)
Run Time: 00:16:47, 00:35:24, 00:08:57(01:01:08)
Run Pace: 08:23.5 /mile, 07:52 /mile, 08:57 /mile
Run Shoe: Gray, Gray, Gray

2 Long Run

Run: 10.00 mile
Run Time: 01:24:13
Run Pace: 08:25.3 /mile
Run Shoe: New Grey

Aqua Jog Time: 02:03:00
Run: 44.00 mile
Run Time: 06:05:26

3 Easy Run

Run: 6.00 mile
Run Time: 00:51:11
Run Pace: 08:31.83 /mile
Run Shoe: Gray

4 Hill Sprints

Aqua Jog Time: 00:25:00
Run: 3.00 mile, 1.00 mile, 2.00 mile(6.00 mile)
Run Time: 00:25:05, 00:15:24, 00:19:58(01:00:27)
Run Pace: 08:21.66 /mile, 15:24 /mile, 09:59 /mile
Run Shoe: New Grey, New Grey, New Grey

5 Tempo

Exercise Bike Time: 00:30:00
Run: 2.00 mile, 4.00 mile, 2.00 mile(8.00 mile)
Run Time: 00:17:58, 00:28:05, 00:18:37(01:04:40)
Run Pace: 08:59 /mile, 07:01.25 /mile, 09:18.5 /mile
Run Shoe: Gray, Gray, Gray

6 Off

Aqua Jog Time: 00:30:00

7 Easy Run

Run: 6.00 mile
Run Time: 00:49:56
Run Pace: 08:19.33 /mile
Run Shoe: New Grey

8 Ladder

Exercise Bike Time: 00:30:09
Run: 2.00 mile, 5.00 mile, 1.00 mile(8.00 mile)
Run Time: 00:17:56, 00:37:22, 00:09:40(01:04:58)
Run Pace: 08:58 /mile, 07:28.4 /mile, 09:40 /mile
Run Shoe: Gray, Gray, Gray

9 Long Run

Run: 11.00 mile
Run Time: 01:34:15
Run Pace: 08:34.09 /mile
Run Shoe: New Grey

Aqua Jog Time: 00:55:00
Exercise Bike Time: 01:00:09
Run: 45.00 mile
Run Time: 06:25:27

10 Easy Run

Run: 4.00 mile
Run Time: 00:33:55
Run Pace: 08:28.75 /mile
Run Shoe: Gray

11 Easy Run + Strides

Run: 6.00 mile, 1.00 mile(7.00 mile)
Run Time: 00:49:07, 00:07:39(00:56:46)
Run Pace: 08:11.16 /mile, 07:39 /mile
Run Shoe: New Grey, New Grey

12 Progressive + 300s

Aqua Jog Time: 00:30:13
Run: 2.00 mile, 5.00 mile, 1.00 mile(8.00 mile)
Run Time: 00:18:30, 00:41:16, 00:10:12(01:09:58)
Run Pace: 09:15 /mile, 08:15.2 /mile, 10:12 /mile
Run Shoe: Gray, Gray, Gray

13 Off

Aqua Jog Time: 00:30:00

14 Easy Run

Aqua Jog Time: 00:25:00
Run: 4.00 mile
Run Time: 00:33:41
Run Pace: 08:25.25 /mile
Run Shoe: New Grey

15 800s and 400s

Exercise Bike Time: 00:34:00
Run: 2.00 mile, 6.00 mile, 1.00 mile(9.00 mile)
Run Time: 00:18:05, 00:45:32, 00:09:20(01:12:57)
Run Pace: 09:02.5 /mile, 07:35.33 /mile, 09:20 /mile
Run Shoe: Gray, Gray, Gray

16 Long Run

Run: 9.00 mile
Run Time: 01:15:07
Run Pace: 08:20.77 /mile
Run Shoe: New Grey

Aqua Jog Time: 01:25:13
Exercise Bike Time: 00:34:00
Run: 41.00 mile
Run Time: 05:42:24

17 Easy Run

Run: 4.00 mile
Run Time: 00:34:49
Run Pace: 08:42.25 /mile
Run Shoe: Gray

18
19
20
21
22
23

Run: 4.00 mile
Run Time: 00:34:49

24
25
26
27
28
1
2
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