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Calendar of Swinsei - November, 2009

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
26
27
28 Short Tempo Run

Run: 3.00 mile
Run Time: 00:24:36
Run Pace: 08:12 /mile
Run Shoe: Brooks Launch
29 PTC 10k Loop with the Elk and Captain

Run: 6.20 mile
Run Time: 00:54:05
Run Pace: 08:43.38 /mile
Run Shoe: Nike Lunaracers
30
31
1 Marriage Retreat Sunday - Chattanooga, TN

Run: 8.00 mile, 3.00 mile(11.00 mile)
Run Time: 01:13:12(01:13:12)
Run Pace: 09:09 /mile
Run Shoe: Brooks Launch, Brooks ST4 Racers

Run: 20.20 mile
Run Time: 02:31:53
2 Speed Work (Fury Mile Intervals)

Run: 6.40 mile
Run Time: 01:02:22
Run Pace: 09:44.68 /mile
Run Shoe: Nike Lunaracers
3 PTC Lake Run

Run: 5.00 mile
Run Time: 00:48:24
Run Pace: 09:40.8 /mile
Run Shoe: Brooks Launch
Weight: 177.00 lbs.
4 Vibram Five Finger Tempo Run

Run: 4.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:31:52, 00:10:57(00:42:49)
Run Pace: 07:58 /mile, 10:57 /mile
Run Shoe: Vibram 5 Fingers, Vibram 5 Fingers
5 Recovery Run at McCurry Park

Run: 4.00 mile
Run Time: 00:43:30
Run Pace: 10:52.5 /mile
Run Shoe: Nike Lunaracers
6
7 Run with Charles, Mark and Rick in PTC

Run: 8.00 mile
Run Time: 01:24:15
Run Pace: 10:31.87 /mile
Run Shoe: Brooks Launch
Weight: 176.00 lbs.
8 Tempo Run+ Recovery Run

Run: 5.00 mile, 2.20 mile(7.20 mile)
Run Time: 00:41:00, 00:25:00(01:06:00)
Run Pace: 08:12 /mile, 11:21.81 /mile
Run Shoe: Nike Lunaracers, Nike Lunaracers
Weight: 176.00 lbs.

Run: 35.60 mile
Run Time: 05:47:20
9 PTC 10k Loop with Dr. Cox

Run: 6.20 mile
Run Time: 00:55:00
Run Pace: 08:52.25 /mile
Run Shoe: Brooks Launch
10
11 Rainy Tempo Run

Run: 4.50 mile
Run Time: 00:36:00
Run Pace: 08:00 /mile
Run Shoe: Brooks Launch
12 Rualk Taper today

Run: 2.50 mile
Run Shoe: Nike Lunaracers
13
14 Serenbe Trail 15k Race

Run: 9.30 mile
Run Time: 01:32:29
Run Pace: 09:56.66 /mile
Run Shoe: Brooks ST4 Racers
15 Painful Recovery Run

Run: 4.10 mile
Run Time: 00:45:22
Run Pace: 11:03.90 /mile
Run Shoe: Brooks Launch
Weight: 176.50 lbs.

Run: 26.60 mile
Run Time: 03:48:51
16 Marathon to Tempo Pace + Cool Down

Run: 5.00 mile, 1.40 mile(6.40 mile)
Run Time: 00:42:22, 00:18:22(01:00:44)
Run Pace: 08:28.4 /mile, 13:07.14 /mile
Run Shoe: Nike Lunaracers, Nike Lunaracers
17
18
19 PTC 10k Loop with Dr. Cox (Ankle Pain)

Run: 6.20 mile
Run Time: 00:56:30
Run Pace: 09:06.77 /mile
Run Shoe: Brooks Launch
20
21 Fayetteville Area Run

Run: 9.30 mile
Run Time: 01:36:06
Run Pace: 10:20 /mile
Run Shoe: Nike Lunaracers
Weight: 180.50 lbs.
22 Chilly Raining Jot

Run: 4.30 mile
Run Time: 00:37:42
Run Pace: 08:46.04 /mile
Run Shoe: Nike Lunaracers
Weight: 178.00 lbs.

Run: 26.20 mile
Run Time: 04:11:02
23 Team Fury Vacation Tempo Run

Run: 8.50 mile
Run Time: 01:18:10
Run Pace: 09:11.76 /mile
Run Shoe: Brooks Launch
Weight: 179.00 lbs.
24 Recovery Run (w/ 3 - 1 Mile Intervals) + 2nd Run

Run: 7.30 mile, 3.70 mile(11.00 mile)
Run Time: 01:29:10, 00:40:10(02:09:20)
Run Pace: 12:12.87 /mile, 10:51.35 /mile
Run Shoe: Nike Lunaracers, Brooks Launch
Weight: 178.00 lbs.
25 PTC Run

Run: 9.50 mile
Run Time: 01:38:38
Run Pace: 10:22.94 /mile
Run Shoe: Brooks Launch
Weight: 176.50 lbs.
26 Thankful - #1 in the World

Run: 10.00 mile
Run Time: 01:38:12
Run Pace: 09:49.2 /mile
Run Shoe: Nike Lunaracers
Weight: 177.00 lbs.
27 #1 - LIG

Run: 8.20 mile
Run Time: 01:28:23
Run Pace: 10:46.70 /mile
Run Shoe: Brooks Launch
Weight: 179.00 lbs.
28 #1: Sensei Samurai Rivalry Run

Run: 7.50 mile
Run Time: 01:08:01
Run Pace: 09:04.13 /mile
Run Shoe: Nike Lunaracers
29 #1: Sunday VFF Run

Run: 5.00 mile, 0.30 mile(5.30 mile)
Run Time: 00:53:36, 00:03:00(00:56:36)
Run Pace: 10:43.2 /mile, 10:00 /mile
Run Shoe: Vibram 5 Fingers, Vibram 5 Fingers
Weight: 176.50 lbs.

Run: 60.00 mile
Run Time: 10:17:20
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