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Calendar of Karen - July, 2009

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
29 Long run in exeter w/ bean

Run: 7.25 mile
Run Time: 01:00:00
Run Pace: 08:16.55 /mile
Run Shoe: Nike Pegasus light blue
30
1 Blackwell back hill

Run: 2.00 mile, 4500.00 yd, 3.50 mile(8.06 mile)
Run Time: 00:17:00, 00:20:00, 00:30:00(01:07:00)
Run Pace: 08:30 /mile, 07:49.31 /mile, 08:34.28 /mile
Run Shoe: Nike Pegasus light blue, Nike Pegasus light blue, Nike Pegasus light blue
2

Run: 4.00 mile
Run Time: 00:31:50
Run Pace: 07:57.5 /mile
Run Shoe: Nike Pegasus light blue
Swim: 4150.00 yd
Swim Time: 01:30:00
Swim Pace: 38:10.04 /mile
3

Swim: 4200.00 yd
Swim Time: 01:30:00
Swim Pace: 37:42.78 /mile
4 Freedom 4

Run: 2.00 mile, 4.00 mile, 1.00 mile(7.00 mile)
Run Time: 00:16:00, 00:28:30, 00:09:00(00:53:30)
Run Pace: 08:00 /mile, 07:07.5 /mile, 09:00 /mile
Run Shoe: Nike Pegasus light blue, Nike Pegasus light blue, Nike Pegasus light blue
5

Run: 26.31 mile
Run Time: 03:32:20
Swim: 4.74 mile
Swim Time: 03:00:00
6 Long @ Herrick

Run: 1.00 mile, 8.00 mile, 1.00 mile(10.00 mile)
Run Time: 00:08:30, 01:00:06, 00:09:00(01:17:36)
Run Pace: 08:30 /mile, 07:30.75 /mile, 09:00 /mile
Run Shoe: Nike Pegasus light blue, Nike Pegasus light blue, Nike Pegasus light blue
7
8
9
10
11
12

Run: 10.00 mile
Run Time: 01:17:36
13 long @ herrick

Run: 1.00 mile, 9.00 mile(10.00 mile)
Run Time: 00:08:00, 01:07:45(01:15:45)
Run Pace: 08:00 /mile, 07:31.66 /mile
Run Shoe: Nike Pegasus light blue, Nike Pegasus light blue
Swim: 7000.00 yd
Swim Time: 02:00:00
Swim Pace: 30:10.22 /mile
14

Swim: 6550.00 yd
Swim Time: 02:00:00
Swim Pace: 32:14.59 /mile
15

Swim: 6750.00 yd
Swim Time: 02:00:00
Swim Pace: 31:17.27 /mile
16

Swim: 6800.00 yd
Swim Time: 02:00:00
Swim Pace: 31:03.46 /mile
17

Swim: 6350.00 yd
Swim Time: 01:45:00
Swim Pace: 29:06.08 /mile
18
19

Swim: 7000.00 yd
Swim Time: 02:00:00
Swim Pace: 30:10.22 /mile

Run: 10.00 mile
Run Time: 01:15:45
Swim: 22.98 mile
Swim Time: 11:45:00
20 long @ herrick

Run: 1.00 mile, 9.00 mile(10.00 mile)
Run Time: 00:08:00, 01:08:00(01:16:00)
Run Pace: 08:00 /mile, 07:33.33 /mile
Run Shoe: Nike Pegasus light blue, Nike Pegasus light blue
Swim: 6700.00 yd
Swim Time: 02:00:00
Swim Pace: 31:31.28 /mile
21 recovery (prairie path)

Run: 6.00 mile
Run Time: 00:46:03
Run Pace: 07:40.5 /mile
Run Shoe: Nike Pegasus light blue
Swim: 6000.00 yd
Swim Time: 01:40:00
Swim Pace: 29:19.94 /mile
22 blackwell big hill

Run: 3.00 mile, 1.49 mile, 4.00 mile(8.49 mile)
Run Time: 00:23:00, 00:11:50, 00:31:00(01:05:50)
Run Pace: 07:40 /mile, 07:56.51 /mile, 07:45 /mile
Run Shoe: Nike Pegasus light blue, Nike Pegasus light blue, Nike Pegasus light blue
Swim: 6500.00 yd
Swim Time: 01:50:00
Swim Pace: 29:47.01 /mile
23 mile drops @ ge prairie path

Run: 0.75 mile, 3.00 mile, 2.00 mile(5.75 mile)
Run Time: 00:07:00, 00:20:13, 00:16:00(00:43:13)
Run Pace: 09:20 /mile, 06:44.33 /mile, 08:00 /mile
Run Shoe: Nike Pegasus light blue, Nike Pegasus light blue, Nike Pegasus light blue
Swim: 6800.00 yd
Swim Time: 02:00:00
Swim Pace: 31:03.46 /mile
24

Swim: 8000.00 m
Swim Time: 02:08:00
Swim Pace: 25:44.89 /mile
25
26

Run: 30.24 mile
Run Time: 03:51:06
Swim: 19.74 mile
Swim Time: 09:38:00
27 long @ herrick

Run: 9.00 mile, 1.00 mile(10.00 mile)
Run Time: 01:08:00, 00:08:00(01:16:00)
Run Pace: 07:33.33 /mile, 08:00 /mile
Run Shoe: Nike Pegasus light blue, Nike Pegasus light blue
Swim: 6500.00 yd
Swim Time: 01:45:00
Swim Pace: 28:25.79 /mile
28

Swim: 6800.00 yd
Swim Time: 02:00:00
Swim Pace: 31:03.46 /mile
29 blackwell back hill

Run: 3.00 mile, 3600.00 m, 2.00 mile(7.24 mile)
Run Time: 00:23:37, 00:12:20, 00:15:40(00:51:37)
Run Pace: 07:52.33 /mile, 05:30.79 /mile, 07:50 /mile
Run Shoe: Nike Pegasus light blue, Nike Pegasus light blue, Nike Pegasus light blue
Swim: 6500.00 yd
Swim Time: 01:50:00
Swim Pace: 29:47.01 /mile
30 prairie path (0 mile)

Run: 5.00 mile, 0.75 mile(5.75 mile)
Run Time: 00:38:45, 00:07:00(00:45:45)
Run Pace: 07:45 /mile, 09:20 /mile
Run Shoe: Nike Pegasus light blue, Nike Pegasus light blue
Swim: 5000.00 yd
Swim Time: 01:30:00
Swim Pace: 31:40.73 /mile
31 progress check (1.5 miles)

Run: 2.00 mile, 1.50 mile, 4.00 mile(7.50 mile)
Run Time: 00:15:40, 00:09:00, 00:30:24(00:55:04)
Run Pace: 07:50 /mile, 06:00 /mile, 07:36 /mile
Run Shoe: Nike Pegasus light blue, Nike Pegasus light blue, Nike Pegasus light blue
1 @ hidden with lightning

Run: 4.00 mile
Run Time: 00:30:00
Run Pace: 07:30 /mile
Run Shoe: Nike Pegasus light blue
2

Run: 34.49 mile
Run Time: 04:18:26
Swim: 14.09 mile
Swim Time: 07:05:00
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