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Calendar of Brendon OLeary - July, 2017

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
26 Med/Long (14.5)

Run: 14.50 mile
Run Time: 01:38:00
Run Pace: 06:45.51 /mile
Run Shoe: Hoka Valor 3( test 2)

27 11/5 Double

Run: 11.00 mile, 4.90 mile(15.90 mile)
Run Time: 01:19:30(01:19:30)
Run Pace: 07:13.63 /mile
Run Shoe: Hoka Valor 3( test 2), Saloman Test shoes

28 12 min tempo plus 10 by min on min off

Run: 13.40 mile, 4.40 mile(17.80 mile)
Run Shoe: Clifton 3( blue), Saloman Test shoes

29 Easy 12

Run: 12.00 mile
Run Time: 01:25:45
Run Pace: 07:08.75 /mile
Run Shoe: Hoka Valor 3( test 2)

30 Easy double with strides

Run: 8.50 mile, 4.40 mile(12.90 mile)
Run Shoe: Hoka Valor 3( test 2), Saloman Test shoes

1 Long Humid Run( 19)

Run: 19.00 mile
Run Time: 02:11:15
Run Pace: 06:54.47 /mile
Run Shoe: Clifton 3( blue)

2 Easy 10

Run: 10.20 mile
Run Shoe: Hoka Valor 3( test 2)

Run: 102.30 mile
Run Time: 06:34:30

3 med/long (16)

Run: 16.10 mile
Run Shoe: Hoka Valor 3( test 2)

4 14 with 8 strides

Run: 14.10 mile
Run Shoe: Hoka Valor 3( test 2)

5 Off(light shakeout)

Run: 4.40 mile
Run Shoe: Hoka Valor 3( test 2)

6 Short Leg Speed workout ( 17 by 40 seconds hard)

Run: 12.50 mile, 5.30 mile(17.80 mile)
Run Time: 01:24:30(01:24:30)
Run Pace: 06:45.6 /mile
Run Shoe: Hoka Valor 3( test 2), Saloman Test shoes

7 9/4 Double

Run: 9.20 mile, 4.00 mile(13.20 mile)
Run Shoe: Hoka Valor 3( test 2), Hoka one Valor 3(test)

8 21 with hills early and 10 strides late

Run: 21.00 mile
Run Time: 02:20:00
Run Pace: 06:40 /mile
Run Shoe: Clifton 3( blue)

9 Easy 11

Run: 11.00 mile
Run Time: 01:19:10
Run Pace: 07:11.81 /mile
Run Shoe: Hoka Valor 3( test 2)

Run: 97.60 mile
Run Time: 05:03:40

10 Easy double w/ strides

Run: 11.70 mile, 4.70 mile(16.40 mile)
Run Time: 01:20:00, 00:36:10(01:56:10)
Run Pace: 06:50.25 /mile, 07:41.70 /mile
Run Shoe: Hoka Valor 3( test 2), Hoka Valor 3( test 2)

11 11/ 4

Run: 11.00 mile, 4.40 mile(15.40 mile)
Run Shoe: Hoka Valor 3( test 2), Saloman Test shoes

12 Med/Long

Run: 13.60 mile
Run Time: 01:34:00
Run Pace: 06:54.70 /mile
Run Shoe: Hoka Valor 3( test 2)

13 Easy Double 11.5/ 4

Run: 4.40 mile, 11.30 mile(15.70 mile)
Run Time: 00:33:00(00:33:00)
Run Pace: 07:30 /mile
Run Shoe: Hoka Valor 3( test 2), Hoka Valor 3( test 2)

14 Easy 12 w/ strides

Run: 12.10 mile
Run Time: 01:26:00
Run Pace: 07:06.44 /mile
Run Shoe: Hoka one Valor 3(test)

15 2 hours 30 minutes

Run: 21.70 mile
Run Time: 02:30:00
Run Pace: 06:54.74 /mile
Run Shoe: Clifton 3( blue)

16 Easy 75 mins

Run: 10.40 mile
Run Time: 01:15:00
Run Pace: 07:12.69 /mile
Run Shoe: Hoka Valor 3( test 2)

Run: 105.30 mile
Run Time: 09:14:10

17 11/4 Double

Run: 11.20 mile, 4.30 mile(15.50 mile)
Run Time: 01:20:15(01:20:15)
Run Pace: 07:09.91 /mile
Run Shoe: Hoka Valor 3( test 2), Hoka Valor 3( test 2)

18 Off day from running 60 min bike
19 Hill Workout

Run: 12.40 mile, 5.80 mile(18.20 mile)
Run Shoe: Clifton 3( blue), Hoka one Valor 3(test)

20 Med/Long( 16)

Run: 16.10 mile
Run Time: 01:51:55
Run Pace: 06:57.08 /mile
Run Shoe: Hoka Valor 3( test 2)

21 10.5/ 4 double

Run: 10.40 mile, 4.30 mile(14.70 mile)
Run Time: 01:14:00, 00:33:15(01:47:15)
Run Pace: 07:06.92 /mile, 07:43.95 /mile
Run Shoe: Hoka Valor 3( test 2), Hoka one Valor 3(test)

22 Long with 12 by 200 starting at 16 miles.

Run: 21.30 mile
Run Time: 02:23:15
Run Pace: 06:43.52 /mile
Run Shoe: Clifton 3( blue)

23 Easy 80 mins

Run: 11.20 mile
Run Time: 01:21:00
Run Pace: 07:13.92 /mile
Run Shoe: Hoka Valor 3( test 2)

Run: 97.00 mile
Run Time: 08:43:40

24 Med/Long

Run: 15.00 mile
Run Time: 01:46:55
Run Pace: 07:07.66 /mile
Run Shoe: Hoka Valor 3( test 2)

25 11/ 4.5 double with strides

Run: 11.10 mile, 4.50 mile(15.60 mile)
Run Shoe: Hoka Valor 3( test 2), Clifton 2 ( red)

26 Easy 12

Run: 12.30 mile
Run Time: 01:25:10
Run Pace: 06:55.44 /mile
Run Shoe: Hoka Valor 3( test 2)

27 AM- 40 min fartlek /PM- Easy 5 shakeout

Run: 12.70 mile, 5.40 mile(18.10 mile)
Run Shoe: Clifton 3( blue), Clifton 2 ( red)

28 10/ 4.5 Double

Run: 10.20 mile, 4.40 mile(14.60 mile)
Run Time: 01:14:00, 00:34:00(01:48:00)
Run Pace: 07:15.29 /mile, 07:43.63 /mile
Run Shoe: Hoka Valor 3( test 2), Clifton 2 ( red)

29 12 ( Leg Speed 10 by 20 seconds)

Run: 12.00 mile
Run Time: 01:23:35
Run Pace: 06:57.91 /mile
Run Shoe: Hoka Valor 3( test 2)

30 Long (19)

Run: 19.00 mile
Run Time: 02:08:30
Run Pace: 06:45.78 /mile
Run Shoe: Hoka Valor 3( test 2)

Run: 106.60 mile
Run Time: 08:32:10

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