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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 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

4 4.5/ hot yoga

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

5 6 miles easy

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

6 4 miles easy

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

7 12 miles long

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

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 inspire, mizuno inspire

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 inspire

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 inspire

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 inspire, mizuno inspire, mizuno inspire

13 4 miles easy

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

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 inspire

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 inspire

17 6 miles easy

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

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 inspire

19 speed work ladder 1-2-3-4-5-4-3-2-1

Run: 11.00 mile
Run Shoe: mizuno inspire

20 4 miles easy

Run: 4.00 mile
Run Time: 00:35:00
Run Pace: 08:45 /mile
Run Shoe: mizuno inspire

21 13 miles

Run: 13.00 mile
Run Time: 01:38:25
Run Pace: 07:34.23 /mile
Run Shoe: mizuno inspire

22 off/yoga 90 min HOT
23 4 mileseasy

Run: 4.00 mile
Run Time: 00:36:40
Run Pace: 09:10 /mile
Run Shoe: mizuno inspire

24 6 miles easy 8:00-8:20

Run: 6.00 mile
Run Time: 00:47:51
Run Pace: 07:58.5 /mile
Run Shoe: mizuno inspire

Run: 42.00 mile
Run Time: 04:11:07

25 16 x 400s with 200 meter jog/hot yoga

Run: 7.30 mile, 2.00 mile, 2.00 mile, 0.14 mile(11.44 mile)
Run Time: 00:50:47, 00:15:48, 00:15:59, 00:01:10(01:23:44)
Run Pace: 06:57.39 /mile, 07:54 /mile, 07:59.5 /mile, 08:20 /mile
Run Shoe: mizuno inspire, mizuno inspire, mizuno inspire, mizuno inspire

26 4 miles easy 8:20-8:35 pace/ hot yoga

Run: 4.00 mile
Run Time: 00:33:09
Run Pace: 08:17.25 /mile
Run Shoe: mizuno inspire

27 12 mile long run

Run: 2.05 mile, 4.00 mile, 1.05 mile, 4.00 mile, 1.05 mile(12.15 mile)
Run Time: 00:15:59, 00:28:36, 00:08:08, 00:28:34, 00:08:02(01:29:19)
Run Pace: 07:47.80 /mile, 07:09 /mile, 07:44.76 /mile, 07:08.5 /mile, 07:39.04 /mile
Run Shoe: mizuno inspire, mizuno inspire, mizuno inspire, mizuno inspire, mizuno inspire

28 4 miles easy 8:20-8:35

Run: 4.00 mile
Run Time: 00:32:40
Run Pace: 08:10 /mile
Run Shoe: mizuno inspire

1 hot yoga
2 4 miles easy/hot yoga

Run: 4.04 mile
Run Time: 00:34:17
Run Pace: 08:29.15 /mile
Run Shoe: mizuno inspire

3 6 miles 8-8:30 pace/hot yoga

Run: 6.05 mile
Run Time: 00:46:10
Run Pace: 07:37.85 /mile
Run Shoe: mizuno inspire

Run: 41.68 mile
Run Time: 05:19:19

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