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Calendar of Keri Clous - December, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
26 4 miles easy with strides/

Run: 4.06 mile, 0.25 mile(4.31 mile)
Run Time: 00:32:46(00:32:46)
Run Pace: 08:04.23 /mile
Run Shoe: mizuno wave horizon, mizuno wave horizon

27 run easy

Run: 7.00 mile
Run Time: 00:57:00
Run Pace: 08:08.57 /mile
Run Shoe: mizuno wave horizon

28 5 miles easy. yoga

Run: 5.00 mile
Run Time: 00:41:25
Run Pace: 08:17 /mile
Run Shoe: mizuno wave horizon

29 75 min run (9min run, 1 min walk)

Run: 9.00 mile
Run Time: 01:10:57
Run Pace: 07:53 /mile
Run Shoe: mizuno wave horizon

30 off running/cardio/20 min body workout
1 4 miles with strides

Run: 4.95 mile
Run Time: 00:35:40
Run Pace: 07:12.32 /mile
Run Shoe: mizuno wave horizon

2 6.7 miles

Run: 6.66 mile
Run Time: 00:55:45
Run Pace: 08:22.25 /mile
Run Shoe: mizuno wave horizon

Run: 36.92 mile
Run Time: 04:53:33

3 4 miles easy/ot

Run: 4.50 mile, 2.50 mile(7.00 mile)
Run Time: 00:34:38(00:34:38)
Run Pace: 07:41.77 /mile
Run Shoe: mizuno wave horizon, mizuno wave horizon

4 DOUBLE 5/3

Run: 5.05 mile, 3.00 mile(8.05 mile)
Run Time: 00:41:24, 00:24:03(01:05:27)
Run Pace: 08:11.88 /mile, 08:01 /mile
Run Shoe: mizuno wave horizon, mizuno wave horizon

5 80 min 9 min run, 1 min walk

Run: 9.65 mile
Run Time: 01:16:00
Run Pace: 07:52.53 /mile
Run Shoe: mizuno wave horizon

6 6 miles

Run: 6.10 mile
Run Time: 00:50:25
Run Pace: 08:15.90 /mile
Run Shoe: mizuno wave horizon

7 off/OT

Run: 2.00 mile
Run Shoe: mizuno wave horizon

8 4 miles easy

Run: 4.02 mile
Run Time: 00:33:27
Run Pace: 08:19.25 /mile
Run Shoe: mizuno wave horizon

9 8 miles easy

Run: 8.12 mile
Run Time: 01:07:00
Run Pace: 08:15.07 /mile
Run Shoe: mizuno wave horizon

Run: 44.94 mile
Run Time: 05:26:57

10 4 miles easy/ 8:20-8:35 pace)

Run: 4.02 mile
Run Time: 00:33:17
Run Pace: 08:16.76 /mile
Run Shoe: mizuno wave horizon

11 8 mile easy run (8:10-8:35)

Run: 8.00 mile
Run Time: 01:05:34
Run Pace: 08:11.75 /mile
Run Shoe: mizuno wave horizon

12 5 miles easy (8:20-8:35)

Run: 5.00 mile
Run Time: 00:44:55
Run Pace: 08:59 /mile
Run Shoe: mizuno wave horizon

13 10 mile easy run (8:20-8:35)

Run: 10.53 mile
Run Time: 01:26:34
Run Pace: 08:13.25 /mile
Run Shoe: mizuno wave horizon

14 rest/cross train
15 5 mile easy (8:20-8:35)

Run: 6.00 mile
Run Time: 00:51:00
Run Pace: 08:30 /mile
Run Shoe: mizuno wave horizon

16 8 mile easy (8:10-8:35)

Run: 8.00 mile
Run Time: 01:03:07
Run Pace: 07:53.37 /mile
Run Shoe: mizuno wave horizon

Run: 41.55 mile
Run Time: 05:44:27

17 5 miles plus strides/ OT power

Run: 5.04 mile, 0.25 mile, 1.80 mile(7.09 mile)
Run Time: 00:43:10(00:43:10)
Run Pace: 08:33.88 /mile
Run Shoe: mizuno wave horizon, mizuno wave horizon, mizuno wave horizon

18 8-9 miles

Run: 9.20 mile
Run Time: 01:20:14
Run Pace: 08:43.26 /mile
Run Shoe: mizuno wave horizon

19 5 miles with strides

Run: 5.00 mile, 0.25 mile(5.25 mile)
Run Time: 00:42:21(00:42:21)
Run Pace: 08:28.2 /mile
Run Shoe: mizuno wave horizon, mizuno wave horizon

20 11 miles (8:20-8:35) pace

Run: 11.01 mile
Run Time: 01:31:20
Run Pace: 08:17.72 /mile
Run Shoe: mizuno wave horizon

21 5 miles with strides

Run: 5.16 mile
Run Time: 00:42:41
Run Pace: 08:16.31 /mile
Run Shoe: mizuno wave horizon

22 OFF
23 4 miles easy

Run: 4.00 mile
Run Time: 00:33:17
Run Pace: 08:19.25 /mile
Run Shoe: mizuno wave horizon

Run: 41.71 mile
Run Time: 05:33:03

24

Run: 6.00 mile
Run Time: 00:50:34
Run Pace: 08:25.66 /mile
Run Shoe: mizuno wave horizon

25 4 easy

Run: 4.01 mile
Run Time: 00:31:24
Run Pace: 07:49.82 /mile
Run Shoe: mizuno wave horizon

26 8.77 miles

Run: 8.77 mile
Run Time: 01:13:27
Run Pace: 08:22.50 /mile
Run Shoe: mizuno wave horizon

27 5 miles easy

Run: 5.00 mile, 0.40 mile(5.40 mile)
Run Time: 00:44:40(00:44:40)
Run Pace: 08:56 /mile
Run Shoe: mizuno wave horizon, mizuno wave horizon

28 12 miles easy

Run: 12.00 mile
Run Time: 01:39:54
Run Pace: 08:19.5 /mile
Run Shoe: mizuno wave horizon

29 off
30 9 miles easy

Run: 9.02 mile
Run Time: 01:15:20
Run Pace: 08:21.10 /mile
Run Shoe: mizuno wave horizon

Run: 45.20 mile
Run Time: 06:15:19

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