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Calendar of Georgieruns - November, 2017

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 Long reps: 4 x 1200m

Run: 12.60 km

31 70 mins (av HR 152) - felt great! + achilles ex

Run: 15.00 km

1 65 mins (felt okay - av HR 152) + GYM (bit flat)

Run: 13.80 km

2 Fartlek 2 x 2km fartlek track reps (flat -P)

Run: 12.00 km

3 30 mins easy (av HR 147 - 1P)

Run: 6.30 km

4 Tempo: 25 mins - 3.45min/km - HR 181 - tempo PB!

Run: 13.05 km

5 91 min long run (av HR 157 - bit tired)

Run: 19.30 km

Run: 92.05 km

6 Medium reps: 3 x 800 + 1 x 2 min

Run: 12.86 km

7 55 mins (light week) + GYM

Run: 11.80 km

8 55 mins

Run: 11.80 km

9 Fartlek: Mona PB! (3:41min/km - 5.43km)

Run: 11.83 km

10 45 mins

Run: 9.80 km

11 Rest
12 Race: City2Sea - 5.28km (19.03) - 1st!

Run: 11.30 km

Run: 69.39 km

13 67 mins (av HR 155) - tired!!

Run: 14.00 km

14 Fartlek: 30 mins of 1 min hard, 1 min easy

Run: 14.00 km

15 67 mins easy + GYM at 8.30

Run: 15.00 km

16 BH track

Run: 12.00 km

17 Rest
18 65 mins mod

Run: 13.80 km

19 80 min long run

Run: 17.00 km

Run: 85.80 km

20 Long reps: 3 x (1km, 300m)

Run: 11.30 km

21 45 mins easy

Run: 9.70 km

22 Rest
23 Race: Vic 5000m - disaster

Run: 7.40 km

24 30 mins easy (av HR 153) + doctor visit

Run: 6.50 km

25 30 mins easy (av HR 152) + Yin Yoga

Run: 6.50 km

26 30 mins (av HR 150)

Run: 6.50 km

Run: 47.90 km

27 30 mins (av HR 152)

Run: 6.50 km

28 30 mins (av HR 159) - didn't feel good

Run: 6.50 km

29 30 mins (av HR 155 -P) + GYM 1

Run: 6.50 km

30 30 mins (av HR 157 - hot and -P)
1 30 mins (av HR 157 - hot and stomach cramps)

Run: 6.40 km

2 30 mins (av HR 149 -P) - finally some improvement!

Run: 6.40 km

3 30 mins (av HR 148 - P1 - improvement!)

Run: 6.40 km

Run: 38.70 km

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