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Calendar of Keri Clous - February, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
28 4 miles/strides/arm workout

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

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 wave horizon, mizuno wave horizon, mizuno wave horizon

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 wave horizon

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 wave horizon

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 wave horizon

3 6 miles 8:20-8:35

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

4 4.5/ hot yoga

Run: 4.36 mile
Run Time: 00:36:05
Run Pace: 08:16.55 /mile
Run Shoe: mizuno wave horizon

5 6 miles easy

Run: 6.00 mile
Run Time: 00:50:48
Run Pace: 08:28 /mile
Run Shoe: mizuno wave horizon

6 4 miles easy

Run: 4.00 mile
Run Time: 00:32:39
Run Pace: 08:09.75 /mile
Run Shoe: mizuno wave horizon

7 12 miles long

Run: 12.00 mile
Run Time: 01:36:02
Run Pace: 08:00.16 /mile
Run Shoe: mizuno wave horizon

8 rest/ hot yoga
9 6 miles easy

Run: 6.00 mile, 0.25 mile(6.25 mile)
Run Time: 00:45:45(00:45:45)
Run Pace: 07:37.5 /mile
Run Shoe: mizuno wave horizon, mizuno wave horizon

10 6 miles easy (8:00 min pace)

Run: 6.00 mile
Run Time: 00:45:55
Run Pace: 07:39.16 /mile
Run Shoe: mizuno wave horizon

Run: 38.61 mile
Run Time: 05:07:14

11 4 miles/glutes/hot yoga

Run: 4.10 mile
Run Time: 00:32:20
Run Pace: 07:53.17 /mile
Run Shoe: mizuno wave horizon

12 speed day 6x4 min at 6:40 pace

Run: 2.00 mile, 6.53 mile, 2.11 mile(10.64 mile)
Run Time: 00:16:17, 00:47:44, 00:17:27(01:21:28)
Run Pace: 08:08.5 /mile, 07:18.59 /mile, 08:16.20 /mile
Run Shoe: mizuno wave horizon, mizuno wave horizon, mizuno wave horizon

13 4 miles easy

Run: 4.10 mile
Run Time: 00:32:07
Run Pace: 07:50 /mile
Run Shoe: mizuno wave horizon

14 15 miles long/pace between 8:20-7:50

Run: 15.00 mile
Run Time: 02:00:17
Run Pace: 08:01.13 /mile
Run Shoe: mizuno wave horizon

15 rest/hot yoga
16 4 miles easy

Run: 4.10 mile
Run Time: 00:31:05
Run Pace: 07:34.87 /mile
Run Shoe: mizuno wave horizon

17 6 miles easy

Run: 6.00 mile
Run Time: 00:44:00
Run Pace: 07:20 /mile
Run Shoe: mizuno wave horizon

Run: 43.94 mile
Run Time: 05:41:17

18 4 miles easy 8:20-8:35

Run: 4.00 mile
Run Time: 00:33:11
Run Pace: 08:17.75 /mile
Run Shoe: mizuno wave horizon

19 speed work ladder 1-2-3-4-5-4-3-2-1
20 4 miles easy
21 13 miles
22 off/yoga
23 4 mileseasy
24 6 miles easy 8:00-8:20

Run: 4.00 mile
Run Time: 00:33:11

25
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28
1
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3
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