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Calendar of Heather Conger - July, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 Week-7: Easy run

Run: 3.17 mile
Run Time: 00:21:57
Run Pace: 06:55.45 /mile
Run Shoe: {ShoeID:39428}

2 400m, 800m, 1200m, 6x300m, 800m

Run: 2.10 mile, 3.12 mile, 2.00 mile(7.22 mile)
Run Time: 00:15:28, 00:16:12, 00:17:33(00:49:13)
Run Pace: 07:21.90 /mile, 05:11.53 /mile, 08:46.5 /mile
Run Shoe: {ShoeID:39428}, {ShoeID:39428}, {ShoeID:39428}

3 X miles @7:20

Run: 6.00 mile
Run Time: 00:45:02
Run Pace: 07:30.33 /mile
Run Shoe: {ShoeID:39428}

4 X miles @7:10

Run: 5.00 mile
Run Time: 00:35:15
Run Pace: 07:03 /mile
Run Shoe: Adidas Ultra Boosts

5 5 miles @ 6:15 pace, 6 x 20sec strides @5:00 pace

Run: 1.08 mile, 5.00 mile, 0.37 mile, 1.00 mile(7.45 mile)
Run Time: 00:07:29, 00:32:00, 00:01:42, 00:09:35(00:50:46)
Run Pace: 06:55.74 /mile, 06:24 /mile, 04:35.67 /mile, 09:35 /mile
Run Shoe: Nike flyknit, Nike flyknit, Adidas Ultra Boosts, {ShoeID:39428}

6 X miles @7:20 or slower

Run: 6.00 mile
Run Time: 00:44:00
Run Pace: 07:20 /mile
Run Shoe: Adidas Ultra Boosts

7 7 miles @7:20

Run: 7.02 mile
Run Time: 00:51:38
Run Pace: 07:21.31 /mile
Run Shoe: Adidas Ultra Boosts

Run: 41.86 mile
Run Time: 04:57:51

8 Week 8: Easy Run

Run: 3.16 mile
Run Time: 00:22:52
Run Pace: 07:14.17 /mile
Run Shoe: {ShoeID:39428}

9 1x1000m,1x2000m,1x1000m (78-80sec),6x400m

Run: 2.09 mile, 4.00 mile, 2.02 mile(8.11 mile)
Run Time: 00:15:45, 00:21:22, 00:17:00(00:54:07)
Run Pace: 07:32.15 /mile, 05:20.5 /mile, 08:24.95 /mile
Run Shoe: Nike flyknit, Nike flyknit, {ShoeID:39428}

10 X miles @7:20

Run: 6.94 mile
Run Time: 00:52:17
Run Pace: 07:32.01 /mile
Run Shoe: {ShoeID:39428}

11 X miles @7:10

Run: 5.10 mile
Run Time: 00:36:29
Run Pace: 07:09.21 /mile
Run Shoe: {ShoeID:39428}

12 4 miles easy with strides

Run: 3.94 mile, 0.36 mile(4.30 mile)
Run Time: 00:28:00, 00:01:30(00:29:30)
Run Pace: 07:06.39 /mile, 04:10 /mile
Run Shoe: {ShoeID:39428}, {ShoeID:39428}

13 Lakewood Summer Meltdown 5k (17:59)

Run: 1.78 mile, 3.10 mile, 2.32 mile(7.20 mile)
Run Time: 00:13:30, 00:17:59, 00:18:26(00:49:55)
Run Pace: 07:35.05 /mile, 05:48.06 /mile, 07:56.72 /mile
Run Shoe: Nike flyknit, Nike flyknit, Ultraboost

14 8 miles @7:20

Run: 8.10 mile
Run Time: 00:58:33
Run Pace: 07:13.70 /mile
Run Shoe: Ultraboost

Run: 42.91 mile
Run Time: 05:03:43

15 Week 9: Easy Run

Run: 4.03 mile
Run Time: 00:32:43
Run Pace: 08:07.09 /mile
Run Shoe: Ultraboost

16 4 x(1x800m, 1x400m )+ 6x200 AND Lifting

Run: 2.07 mile, 3.75 mile, 2.03 mile(7.85 mile)
Run Time: 00:15:25, 00:19:37, 00:18:05(00:53:07)
Run Pace: 07:26.85 /mile, 05:13.86 /mile, 08:54.48 /mile
Run Shoe: Ultraboost, Nike flyknit, Ultraboost

17 X miles @ 7:25 or slower.

Run: 6.05 mile
Run Time: 00:46:23
Run Pace: 07:40 /mile
Run Shoe: Ultraboost

18 X miles @7:10

Run: 6.01 mile
Run Time: 00:42:46
Run Pace: 07:06.95 /mile
Run Shoe: Ultraboost

19 X miles @7:20 or slower

Run: 4.01 mile
Run Time: 00:30:00
Run Pace: 07:28.87 /mile
Run Shoe: Ultraboost

20 4 miles starting @ 6:20 pace, 10 sec faster each

Run: 0.50 mile, 4.00 mile, 0.50 mile(5.00 mile)
Run Time: 00:03:45, 00:24:30, 00:03:50(00:32:05)
Run Pace: 07:30 /mile, 06:07.5 /mile, 07:40 /mile
Run Shoe: Ultraboost, Nike flyknit, Ultraboost

21 8 miles @7:20

Run: 8.10 mile
Run Time: 01:00:00
Run Pace: 07:24.44 /mile
Run Shoe: Ultraboost

Run: 41.05 mile
Run Time: 04:57:04

22 Week 10: Easy Run (increase mileage to 45-50)

Run: 4.00 mile
Run Shoe: {ShoeID:39428}

23 12x400m @77 with 75sec rest 2min 1x1600m

Run: 1.91 mile, 3.00 mile, 1.00 mile, 2.07 mile(7.98 mile)
Run Time: 00:14:16, 00:06:15(00:20:31)
Run Pace: 07:28.16 /mile, 06:15 /mile
Run Shoe: {ShoeID:39428}, {ShoeID:39428}, {ShoeID:39428}, Ultraboost

24 X miles @ 7:25 or slower.

Run: 6.00 mile
Run Shoe: {ShoeID:39428}

25 X miles @7:10

Run: 6.00 mile
Run Shoe: {ShoeID:39428}

26 2 x 2 miles starting @ 6:10 and 10 sec faster each

Run: 6.00 mile
Run Shoe: {ShoeID:39428}

27 X miles @7:25 or slower

Run: 6.00 mile
Run Shoe: {ShoeID:39428}

28 9 miles @7:20

Run: 9.00 mile
Run Shoe: {ShoeID:39428}

Run: 44.98 mile
Run Time: 00:20:31

29 Week 11: Easy Run

Run: 4.00 mile
Run Shoe: {ShoeID:39428}

30 6x (600m, 400m, 200m)

Run: 2.00 mile, 4.50 mile, 2.00 mile(8.50 mile)
Run Shoe: {ShoeID:39428}, {ShoeID:39428}, {ShoeID:39428}

31 X miles @ 7:25 or slower.

Run: 7.00 mile
Run Shoe: {ShoeID:39428}

1 X miles @7:10

Run: 6.00 mile
Run Shoe: {ShoeID:39428}

2 Steady State Run 5 miles @ 6:15

Run: 1.00 mile, 5.00 mile, 1.00 mile(7.00 mile)
Run Shoe: {ShoeID:39428}, {ShoeID:39428}, {ShoeID:39428}

3 X miles @ 7:25 or slower.

Run: 6.00 mile
Run Shoe: {ShoeID:39428}

4 8 miles@7:20

Run: 8.00 mile
Run Shoe: {ShoeID:39428}

Run: 46.50 mile

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