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Calendar of Swinsei - August, 2012

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 5 AM and 8 PM

Run: 5.20 mile, 4.00 mile(9.20 mile)
Run Time: 00:50:05, 00:40:00(01:30:05)
Run Pace: 09:37.88 /mile, 10:00 /mile
Run Shoe: Brooks Launch 6, Brooks Pure Flow 2
Weight: 172.80 lbs.
31 E42

Run: 5.10 mile, 2.00 mile(7.10 mile)
Run Time: 00:50:20, 00:35:07(01:25:27)
Run Pace: 09:52.15 /mile, 17:33.5 /mile
Run Shoe: Brooks Mach 12, Brooks Launch 6
Weight: 172.20 lbs.
1 Graveyard Run

Run: 8.00 mile
Run Time: 01:27:39
Run Pace: 10:57.37 /mile
Run Shoe: Brooks Pure Flow 2
Weight: 173.20 lbs.
2 Zapped

Run: 5.70 mile
Run Time: 01:09:31
Run Pace: 12:11.75 /mile
Run Shoe: Brooks Launch 6
Weight: 171.20 lbs.
3 Friday Runs

Run: 6.00 mile, 1.50 mile, 1.50 mile(9.00 mile)
Run Time: 00:56:17, 00:23:24, 00:24:12(01:43:53)
Run Pace: 09:22.83 /mile, 15:36 /mile, 16:08 /mile
Run Shoe: Brooks Launch 6, Brooks Pure Flow 2, Brooks Launch 6
Weight: 172.20 lbs.
4 Saturday Double

Run: 5.10 mile, 4.00 mile(9.10 mile)
Run Time: 00:58:37, 01:06:07(02:04:44)
Run Pace: 11:29.60 /mile, 16:31.75 /mile
Run Shoe: Brooks Pure Flow 2, Brooks Launch 6
Weight: 169.80 lbs.
5 Dunkin Donuts Walk

Run: 4.60 mile
Run Time: 01:15:27
Run Pace: 16:24.13 /mile
Run Shoe: Brooks Launch 6
Weight: 170.20 lbs.

Run: 52.70 mile
Run Time: 10:36:46
6 Monday Blues

Run: 6.00 mile, 2.30 mile(8.30 mile)
Run Time: 00:59:31, 00:39:30(01:39:01)
Run Pace: 09:55.16 /mile, 17:10.43 /mile
Run Shoe: Brooks Launch 6, Brooks Pure Flow 2
Weight: 170.60 lbs.
7 Tuesday Struggles

Run: 6.00 mile
Run Time: 01:02:13
Run Pace: 10:22.16 /mile
Run Shoe: Brooks Pure Flow 2
Weight: 170.80 lbs.
8

Run: 1.50 mile, 2.30 mile(3.80 mile)
Run Time: 00:25:25, 00:39:30(01:04:55)
Run Pace: 16:56.66 /mile, 17:10.43 /mile
Run Shoe: Brooks Mach 12, Brooks Pure Flow 2
Weight: 170.20 lbs.
9 Off Day

Weight: 170.00 lbs.
10 Friday Night Run

Run: 10.00 mile
Run Time: 01:35:39
Run Pace: 09:33.9 /mile
Run Shoe: Brooks Launch 6
Weight: 172.20 lbs.
11 Run Club USA

Run: 5.00 mile
Run Time: 00:55:57
Run Pace: 11:11.4 /mile
Run Shoe: Brooks Pure Flow 2
Weight: 170.80 lbs.
12 Sunday Morning Walk

Run: 3.10 mile, 2.20 mile(5.30 mile)
Run Time: 00:53:23, 00:38:19(01:31:42)
Run Pace: 17:13.22 /mile, 17:25 /mile
Run Shoe: Brooks Pure Flow 2, Brooks Launch 6
Weight: 171.00 lbs.

Run: 38.40 mile
Run Time: 07:49:27
13 Intervals

Run: 6.00 mile
Run Time: 01:07:20
Run Pace: 11:13.33 /mile
Run Shoe: Brooks Launch 6
Weight: 172.80 lbs.
14 E43

Run: 5.00 mile
Run Time: 00:49:50
Run Pace: 09:58 /mile
Run Shoe: Brooks Mach 12
Weight: 171.60 lbs.
15 Walk

Run: 3.00 mile
Run Time: 00:49:50
Run Pace: 16:36.66 /mile
Run Shoe: Brooks Launch 6
Weight: 172.40 lbs.
16 Taper

Run: 3.30 mile
Run Time: 00:34:45
Run Pace: 10:31.81 /mile
Run Shoe: Brooks Pure Flow 2
Weight: 174.40 lbs.
17 Rest

Weight: 173.00 lbs.
18 Race - (didn't run due to being sick)

Weight: 174.40 lbs.
19

Run: 6.10 mile
Run Time: 01:05:36
Run Pace: 10:45.24 /mile
Run Shoe: Brooks Pure Flow 2
Weight: 172.00 lbs.

Run: 23.40 mile
Run Time: 04:27:21
20 Monday Run

Run: 5.30 mile
Run Time: 00:49:30
Run Pace: 09:20.37 /mile
Run Shoe: Brooks Launch 6
Weight: 173.40 lbs.
21 E44

Run: 5.00 mile, 2.70 mile(7.70 mile)
Run Time: 00:50:50, 00:44:40(01:35:30)
Run Pace: 10:10 /mile, 16:32.59 /mile
Run Shoe: Brooks Mach 12, Brooks Launch 6
Weight: 174.20 lbs.
22 Wednesday Hump Day

Run: 5.10 mile
Run Time: 00:55:48
Run Pace: 10:56.47 /mile
Run Shoe: Brooks Pure Flow 2
Weight: 174.60 lbs.
23 E45

Run: 5.20 mile, 1.50 mile(6.70 mile)
Run Time: 00:53:02, 00:25:48(01:18:50)
Run Pace: 10:11.92 /mile, 17:12 /mile
Run Shoe: Brooks Mach 12, Brooks Pure Flow 2
Weight: 174.40 lbs.
24

Weight: 173.80 lbs.
25 Run Club USA Half Marathon

Run: 13.10 mile
Run Time: 02:07:22
Run Pace: 09:43.35 /mile
Run Shoe: Brooks Pure Flow 2
Weight: 176.00 lbs.
26 Rualk

Run: 5.00 mile
Run Time: 00:58:38
Run Pace: 11:43.6 /mile
Run Shoe: Brooks Launch 6
Weight: 173.20 lbs.

Run: 42.90 mile
Run Time: 07:45:38
27 E46 + Cooldown

Run: 5.20 mile, 1.00 mile(6.20 mile)
Run Time: 00:52:45, 00:18:19(01:11:04)
Run Pace: 10:08.65 /mile, 18:19 /mile
Run Shoe: Brooks Mach 12, Brooks Mach 12
Weight: 172.80 lbs.
28 E47

Run: 6.00 mile
Run Time: 01:00:01
Run Pace: 10:00.16 /mile
Run Shoe: Brooks Pure Flow 2
Weight: 174.20 lbs.
29 Grady to Tiger Alley

Run: 4.90 mile
Run Time: 00:53:38
Run Pace: 10:56.73 /mile
Run Shoe: Brooks Pure Flow 2
Weight: 175.00 lbs.
30 Late Walk

Run: 2.20 mile
Run Time: 00:36:27
Run Pace: 16:34.09 /mile
Run Shoe: Brooks Launch 6
Weight: 172.80 lbs.
31 Off
1 Saturday Run with Friends

Run: 11.00 mile
Run Time: 02:00:47
Run Pace: 10:58.81 /mile
Run Shoe: Brooks Pure Flow 2
Weight: 173.80 lbs.
2 10 Miler

Run: 10.20 mile
Run Time: 01:51:12
Run Pace: 10:54.11 /mile
Run Shoe: Brooks Pure Flow 2
Weight: 173.40 lbs.

Run: 40.50 mile
Run Time: 07:33:09
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