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Calendar of Heather Conger - June, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
27 Easy

Run: 3.02 mile
Run Time: 00:21:31
Run Pace: 07:07.48 /mile
Run Shoe: Adidas Ultra Boosts

28 4x1200m, 2x1600m @ 5:20 pace

Run: 1.04 mile, 3.25 mile, 2.00 mile(6.29 mile)
Run Time: 00:07:29, 00:18:09, 00:15:24(00:41:02)
Run Pace: 07:11.73 /mile, 05:35.07 /mile, 07:42 /mile
Run Shoe: Adidas Ultra Boosts, Adidas Ultra Boosts, Adidas Ultra Boosts

29 X miles@7:20 or slower

Run: 6.15 mile
Run Time: 00:43:47
Run Pace: 07:07.15 /mile
Run Shoe: Adidas Ultra Boosts

30 X miles @ 7:10

Run: 5.10 mile
Run Time: 00:36:12
Run Pace: 07:05.88 /mile
Run Shoe: Adidas Ultra Boosts

31 Steady State Run 5 miles @ 6:25

Run: 1.00 mile, 5.00 mile, 2.00 mile(8.00 mile)
Run Time: 00:07:44, 00:32:10, 00:17:24(00:57:18)
Run Pace: 07:44 /mile, 06:26 /mile, 08:42 /mile
Run Shoe: Adidas Ultra Boosts, Adidas Ultra Boosts, Adidas Ultra Boosts

1 X miles @ 7:20 or slower

Run: 4.70 mile
Run Time: 00:37:40
Run Pace: 08:00.85 /mile
Run Shoe: Adidas Ultra Boosts

2 6 miles @ 7:10

Run: 6.20 mile
Run Time: 00:43:48
Run Pace: 07:03.87 /mile
Run Shoe: Adidas Ultra Boosts

Run: 39.46 mile
Run Time: 04:41:18

3 off
4 7x800meters with 2min recovery

Run: 1.00 mile, 2.00 mile, 3.14 mile(6.14 mile)
Run Time: 00:07:02, 00:10:46, 00:24:22(00:42:10)
Run Pace: 07:02 /mile, 05:23 /mile, 07:45.60 /mile
Run Shoe: Adidas Ultra Boosts, Adidas Ultra Boosts, Adidas Ultra Boosts

5 X miles @ 7:20 or slower

Run: 6.01 mile
Run Time: 00:43:54
Run Pace: 07:18.26 /mile
Run Shoe: Adidas Ultra Boosts

6 X miles@7:10

Run: 5.13 mile
Run Time: 00:35:45
Run Pace: 06:58.12 /mile
Run Shoe: Adidas Ultra Boosts

7 12xhill repeats (40sec,30sec,15sec)

Run: 3.17 mile, 1.20 mile(4.37 mile)
Run Time: 00:22:26, 00:05:38(00:28:04)
Run Pace: 07:04.60 /mile, 04:41.66 /mile
Run Shoe: Adidas Ultra Boosts, Adidas Ultra Boosts

8 X miles @7:20 or slower

Run: 6.00 mile
Run Time: 00:47:34
Run Pace: 07:55.66 /mile
Run Shoe: Adidas Ultra Boosts

9 6 miles @7:10

Run: 6.05 mile
Run Time: 00:42:11
Run Pace: 06:58.34 /mile
Run Shoe: Adidas Ultra Boosts

Run: 33.70 mile
Run Time: 03:59:38

10 Easy

Run: 3.17 mile
Run Time: 00:23:33
Run Pace: 07:25.74 /mile
Run Shoe: Adidas Ultra Boosts

11 X miles @7:10

Run: 5.05 mile
Run Time: 00:35:47
Run Pace: 07:05.14 /mile
Run Shoe: Adidas Ultra Boosts

12 12x400m @78-80 with 75sec recovery

Run: 1.00 mile, 3.00 mile, 2.00 mile(6.00 mile)
Run Time: 00:07:48, 00:15:05, 00:18:35(00:41:28)
Run Pace: 07:48 /mile, 05:01.66 /mile, 09:17.5 /mile
Run Shoe: Adidas Ultra Boosts, Adidas Ultra Boosts, Adidas Ultra Boosts

13 X miles@7:20 or slower

Run: 6.09 mile
Run Time: 00:47:33
Run Pace: 07:48.47 /mile
Run Shoe: Adidas Ultra Boosts

14 X miles@7:20 or slower

Run: 6.10 mile
Run Time: 00:44:55
Run Pace: 07:21.80 /mile
Run Shoe: Adidas Ultra Boosts

15 2 x1600m@6:20, 4 x 800m@3:00, 2x1600m@ 6:20

Run: 1.00 mile, 6.00 mile, 1.00 mile(8.00 mile)
Run Time: 00:07:48, 00:35:08, 00:09:40(00:52:36)
Run Pace: 07:48 /mile, 05:51.33 /mile, 09:40 /mile
Run Shoe: Adidas Ultra Boosts, Adidas Ultra Boosts, Adidas Ultra Boosts

16 7 miles @7:10

Run: 7.01 mile
Run Time: 00:49:57
Run Pace: 07:07.53 /mile
Run Shoe: Adidas Ultra Boosts

Run: 41.42 mile
Run Time: 04:55:49

17 Easy

Run: 3.19 mile
Run Time: 00:23:01
Run Pace: 07:12.91 /mile
Run Shoe: Adidas Ultra Boosts

18 X miles@7:00

Run: 5.06 mile
Run Time: 00:34:18
Run Pace: 06:46.71 /mile
Run Shoe: Adidas Ultra Boosts

19 2x1000m + 5x800m, 90sec recovery, 80sec 400m pace

Run: 2.00 mile, 3.75 mile, 2.00 mile(7.75 mile)
Run Time: 00:14:50, 00:21:26, 00:18:42(00:54:58)
Run Pace: 07:25 /mile, 05:42.93 /mile, 09:21 /mile
Run Shoe: Adidas Ultra Boosts, Adidas Ultra Boosts, Adidas Ultra Boosts

20 X miles @7:20 or slower

Run: 6.98 mile
Run Time: 00:57:53
Run Pace: 08:17.56 /mile
Run Shoe: Adidas Ultra Boosts

21 X miles@7:10

Run: 6.00 mile
Run Time: 00:42:47
Run Pace: 07:07.83 /mile
Run Shoe: Adidas Ultra Boosts

22 4 miles easy and 6 x 20 sec strides @ 5:10 pace

Run: 3.85 mile, 0.56 mile(4.41 mile)
Run Time: 00:28:25, 00:02:18(00:30:43)
Run Pace: 07:22.85 /mile, 04:06.42 /mile
Run Shoe: Adidas Ultra Boosts, Adidas Ultra Boosts

23 A Most Excellent Race (18:38)

Run: 1.30 mile, 3.10 mile, 3.00 mile(7.40 mile)
Run Time: 00:10:33, 00:18:38, 00:25:42(00:54:53)
Run Pace: 08:06.92 /mile, 06:00.64 /mile, 08:34 /mile
Run Shoe: Adidas Ultra Boosts, Adidas Ultra Boosts, Adidas Ultra Boosts

Run: 40.79 mile
Run Time: 04:58:33

24 Easy

Run: 3.22 mile
Run Time: 00:24:59
Run Pace: 07:45.52 /mile
Run Shoe: Adidas Ultra Boosts

25 12x400m @77, 6x200m @35

Run: 1.16 mile, 3.75 mile, 1.77 mile(6.68 mile)
Run Time: 00:08:48, 00:18:30, 00:15:37(00:42:55)
Run Pace: 07:35.17 /mile, 04:56 /mile, 08:49.37 /mile
Run Shoe: Adidas Ultra Boosts, Adidas Ultra Boosts, Adidas Ultra Boosts

26 X miles @7:20 or slower & lifting & core

Run: 5.26 mile
Run Time: 00:39:01
Run Pace: 07:25.05 /mile
Run Shoe: Adidas Ultra Boosts

27 X miles @7:10

Run: 5.29 mile
Run Time: 00:37:36
Run Pace: 07:06.46 /mile
Run Shoe: Adidas Ultra Boosts

28 off
29 Easy Run

Run: 3.17 mile
Run Time: 00:23:13
Run Pace: 07:19.43 /mile
Run Shoe: Adidas Ultra Boosts

30 7 miles @7:20

Run: 7.00 mile
Run Time: 00:50:54
Run Pace: 07:16.28 /mile
Run Shoe: Adidas Ultra Boosts

Run: 30.62 mile
Run Time: 03:38:38

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