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Calendar of christopherrunz - November, 2018

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28 HYPERTROPHY + BASE [Off]
29 Back 1

Pull-up: 18, 12(30)
30 1mi "All Out" [3mi]

Run: 1.00 mile, 1.00 mile, 1.00 mile(3.00 mile)
Run Time: 00:09:24, 00:05:55, 00:09:15(00:24:34)
Run Pace: 09:24 /mile, 05:55 /mile, 09:15 /mile
Run Shoe: Brooks PureFlow 7, Brooks PureFlow 7, Brooks PureFlow 7
31 Legs
1 Easy Run [3mi]

Run: 3.06 mile
Run Time: 00:25:19
Run Pace: 08:16.40 /mile
Run Shoe: {ShoeID:37303}
2 Off
3 Shoulders

Pull-up: 30
Run: 6.06 mile
Run Time: 00:49:53
4 Off
5 Back 2/ Easy Run [1mi]

Run: 1.00 mile
Run Time: 00:09:24
Run Pace: 09:24 /mile
Run Shoe: Brooks PureFlow 7
Pull-up: 30
6 Triceps/ 20min E + 3x1mi @Threshold, 1min rest

Run: 1.16 mile, 2.23 mile(3.39 mile)
Run Time: 00:10:00(00:10:00)
Run Pace: 08:37.24 /mile
Run Shoe: Brooks PureFlow 7, Brooks PureFlow 7
7 Easy Run [3mi] + Strides

Run: 3.00 mile
Run Time: 00:25:46
Run Pace: 08:35.33 /mile
Run Shoe: Brooks PureFlow 7
8 Legs
9 Chest
10 Off

Run: 7.39 mile
Run Time: 00:45:10
Pull-up: 30
11 Easy Long Run [5mi] + Strides

Run: 4.75 mile
Run Time: 00:40:01
Run Pace: 08:25.47 /mile
Run Shoe: {ShoeID:37303}
12 Back 3/ Easy Run [3mi] + Strides

Run: 1.00 mile
Run Time: 00:08:34
Run Pace: 08:34 /mile
Run Shoe: 361 Quest Cross Trainers
13 Triceps/ 10min E + Threshold Work

Run: 1.16 mile, 1.00 mile, 0.85 mile, 0.28 mile(3.29 mile)
Run Time: 00:10:00, 00:07:03, 00:06:00, 00:02:00(00:25:03)
Run Pace: 08:37.24 /mile, 07:03 /mile, 07:03.52 /mile, 07:08.57 /mile
Run Shoe: 361 Quest Cross Trainers, Brooks PureFlow 7, Brooks PureFlow 7, Brooks PureFlow 7
14 Legs/ Easy Run [3mi] + Strides

Run: 3.56 mile
Run Time: 00:30:00
Run Pace: 08:25.61 /mile
Run Shoe: Brooks PureFlow 7
15 Easy Run [30mins]

Run: 3.75 mile
Run Time: 00:30:00
Run Pace: 08:00 /mile
Run Shoe: Brooks PureFlow 7
16 Off
17 Easy Run [30mins]

Run: 3.82 mile
Run Time: 00:30:00
Run Pace: 07:51.20 /mile
Run Shoe: Brooks PureFlow 7

Run: 20.17 mile
Run Time: 02:43:38
18 Off
19 Easy Run [30mins] + Strides

Run: 4.05 mile
Run Time: 00:32:17
Run Pace: 07:58.27 /mile
Run Shoe: Brooks PureFlow 7
20 Off
21 [Off] Drive to Mexico
22 Off
23 Trail Run

Run: 3.21 mile
Run Time: 00:33:46
Run Pace: 10:31.15 /mile
Run Shoe: Brooks PureFlow 7
24 Easy Run

Run: 3.53 mile
Run Time: 00:28:04
Run Pace: 07:57.05 /mile
Run Shoe: Brooks PureFlow 7

Run: 10.79 mile
Run Time: 01:34:07
25 Hike

Hike: 2.29 mile
Hike Time: 01:15:40
Hike Pace: 33:02.53 /mile
26 Off
27 Back 4
28 Easy Run [30mins] + Strides/ 10x100m

Run: 3.69 mile
Run Time: 00:30:01
Run Pace: 08:08.07 /mile
Run Shoe: {ShoeID:36995}
29 Off
30 Easy Run [40mins]

Run: 5.18 mile
Run Time: 00:43:00
Run Pace: 08:18.06 /mile
Run Shoe: Brooks PureFlow 7
1 Off

Hike: 2.29 mile
Hike Time: 01:15:40
Run: 8.87 mile
Run Time: 01:13:01
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