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Calendar of Keri Clous - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31 4 miles

Run: 4.00 mile
Run Time: 00:31:01
Run Pace: 07:45.25 /mile
Run Shoe: mizuno inspire

1 5 miles plus strides

Run: 5.00 mile, 0.35 mile(5.35 mile)
Run Time: 00:41:37(00:41:37)
Run Pace: 08:19.4 /mile
Run Shoe: mizuno inspire, mizuno inspire

2 9 miles

Run: 9.00 mile
Run Time: 01:16:48
Run Pace: 08:32 /mile
Run Shoe: mizuno inspire

3 5 miles

Run: 4.00 mile
Run Time: 00:35:20
Run Pace: 08:50 /mile
Run Shoe: mizuno inspire

4 12 miles

Run: 12.00 mile
Run Time: 01:40:33
Run Pace: 08:22.75 /mile
Run Shoe: mizuno inspire

5 cross train
6 9 miles

Run: 9.15 mile
Run Time: 01:10:35
Run Pace: 07:42.84 /mile
Run Shoe: mizuno inspire

Run: 43.50 mile
Run Time: 05:55:54

7 4 miles/strides

Run: 4.00 mile, 0.35 mile(4.35 mile)
Run Time: 00:31:10(00:31:10)
Run Pace: 07:47.5 /mile
Run Shoe: mizuno inspire, mizuno inspire

8 6 miles run 8x1 min at 5k pace with 1 min jog

Run: 2.15 mile, 1.31 mile, 0.92 mile, 2.00 mile(6.38 mile)
Run Time: 00:17:38, 00:08:15, 00:16:28(00:42:21)
Run Pace: 08:12.09 /mile, 06:17.86 /mile, 08:14 /mile
Run Shoe: mizuno inspire, mizuno inspire, mizuno inspire, mizuno inspire

9 4 mile run/yoga

Run: 4.00 mile
Run Time: 00:30:26
Run Pace: 07:36.5 /mile
Run Shoe: mizuno inspire

10 10 miles easy

Run: 10.11 mile
Run Time: 01:23:26
Run Pace: 08:15.15 /mile
Run Shoe: mizuno inspire

11 rest
12 4-5 miles easy

Run: 5.00 mile
Run Time: 00:45:00
Run Pace: 09:00 /mile
Run Shoe: mizuno inspire

13 9 miles easy

Run: 9.00 mile
Run Time: 01:11:33
Run Pace: 07:57 /mile
Run Shoe: mizuno inspire

Run: 38.84 mile
Run Time: 05:03:56

14 4 miles easy/strides

Run: 4.03 mile, 0.35 mile(4.38 mile)
Run Time: 00:30:42(00:30:42)
Run Pace: 07:37.07 /mile
Run Shoe: mizuno inspire, mizuno inspire

15 8 miles/speed

Run: 5.00 mile, 3.50 mile(8.50 mile)
Run Shoe: mizuno inspire, mizuno inspire

16 4 miles easy/strides

Run: 4.00 mile, 0.50 mile(4.50 mile)
Run Time: 00:33:22(00:33:22)
Run Pace: 08:20.5 /mile
Run Shoe: mizuno inspire, mizuno inspire

17 12 miles easy (8-8:30)

Run: 12.10 mile
Run Time: 01:36:36
Run Pace: 07:59.00 /mile
Run Shoe: mizuno inspire

18 cross train
19 9 miles 7:50-8:30

Run: 9.00 mile
Run Time: 01:16:30
Run Pace: 08:30 /mile
Run Shoe: mizuno inspire

20 5 miles easy 8:20-8:35

Run: 5.00 mile, 0.45 mile(5.45 mile)
Run Time: 00:42:49(00:42:49)
Run Pace: 08:33.8 /mile
Run Shoe: mizuno inspire, mizuno inspire

Run: 43.93 mile
Run Time: 04:39:59

21 5 miles/strides

Run: 5.25 mile
Run Time: 00:45:00
Run Pace: 08:34.28 /mile
Run Shoe: mizuno inspire

22 8 miles with 10x2 min intervals

Run: 2.52 mile, 2.52 mile, 5.90 mile(10.94 mile)
Run Time: 00:20:32, 00:19:46(00:40:18)
Run Pace: 08:08.88 /mile, 07:50.63 /mile
Run Shoe: mizuno inspire, mizuno inspire, mizuno inspire

23 13 miles easy

Run: 13.00 mile
Run Time: 01:48:14
Run Pace: 08:19.53 /mile
Run Shoe: mizuno inspire

24 4.5 Miles easy

Run: 4.07 mile
Run Time: 00:34:50
Run Pace: 08:33.51 /mile
Run Shoe: mizuno inspire

25 rest cross train

Run: 2.25 mile
Run Shoe: mizuno inspire

26 5 miles easy 8:20-8:35 pace/ strides

Run: 5.00 mile, 0.25 mile(5.25 mile)
Run Time: 00:40:00(00:40:00)
Run Pace: 08:00 /mile
Run Shoe: mizuno inspire, mizuno inspire

27 10 miles easy 8:20-8:35

Run: 10.15 mile
Run Time: 01:19:07
Run Pace: 07:47.68 /mile
Run Shoe: mizuno inspire

Run: 50.91 mile
Run Time: 05:47:29

28 4 miles/strides/arm workout

Run: 4.30 mile
Run Time: 00:32:00
Run Pace: 07:26.51 /mile
Run Shoe: mizuno inspire

29 speed workout

Run: 2.00 mile, 2.00 mile, 7.00 mile(11.00 mile)
Run Time: 00:16:16, 00:17:00, 00:54:19(01:27:35)
Run Pace: 08:08 /mile, 08:30 /mile, 07:45.57 /mile
Run Shoe: mizuno inspire, mizuno inspire, mizuno inspire

30 4 miles easy 8:20-8:35

Run: 4.00 mile
Run Time: 00:34:00
Run Pace: 08:30 /mile
Run Shoe: mizuno inspire

31 14 miles long 8:00-8:30

Run: 14.00 mile
Run Time: 01:54:37
Run Pace: 08:11.21 /mile
Run Shoe: mizuno inspire

1 rest/Cross train
2 4 miles easy 8:20-8:35

Run: 4.50 mile
Run Time: 00:39:37
Run Pace: 08:48.22 /mile
Run Shoe: mizuno inspire

3 6 miles 8:20-8:35

Run: 37.80 mile
Run Time: 05:07:49

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