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Calendar of Keri Clous - March, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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: saucony Kirvana , saucony Kirvana , saucony Kirvana , saucony Kirvana

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: saucony Kirvana

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: saucony Kirvana , saucony Kirvana , saucony Kirvana , saucony Kirvana , saucony Kirvana

28 4 miles easy 8:20-8:35

Run: 4.00 mile
Run Time: 00:32:40
Run Pace: 08:10 /mile
Run Shoe: saucony Kirvana

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: saucony Kirvana

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: saucony Kirvana

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

4 11 miles warmup

Run: 2.03 mile, 8.00 mile, 1.00 mile(11.03 mile)
Run Time: 00:16:00, 00:53:35, 00:07:49(01:17:24)
Run Pace: 07:52.90 /mile, 06:41.87 /mile, 07:49 /mile
Run Shoe: saucony Kirvana , saucony Kirvana , saucony Kirvana

5 4 miles easy 8:20-8:35/hot yoga

Run: 4.00 mile
Run Time: 00:31:51
Run Pace: 07:57.75 /mile
Run Shoe: saucony Kirvana

6 14 miles easy

Run: 14.00 mile
Run Time: 01:48:40
Run Pace: 07:45.71 /mile
Run Shoe: saucony Kirvana

7 4 miles easy 8:20-8:35

Run: 4.00 mile
Run Time: 00:34:27
Run Pace: 08:36.75 /mile
Run Shoe: saucony Kirvana

8 /90 min hot yoga/rest and recovery
9 4 miles easy 8:20-8:35

Run: 4.02 mile
Run Time: 00:31:33
Run Pace: 07:50.89 /mile
Run Shoe: saucony Kirvana

10 6 miles easy 8:00-8:30

Run: 6.00 mile
Run Time: 00:50:00
Run Pace: 08:20 /mile
Run Shoe: saucony Kirvana

Run: 43.05 mile
Run Time: 05:33:55

11 4 miles easy

Run: 4.00 mile
Run Time: 00:32:11
Run Pace: 08:02.75 /mile
Run Shoe: saucony Kirvana

12 workout 3 sets of 3 miles

Run: 2.00 mile, 9.00 mile, 1.25 mile(12.25 mile)
Run Time: 00:16:04, 01:03:31, 00:10:00(01:29:35)
Run Pace: 08:02 /mile, 07:03.44 /mile, 08:00 /mile
Run Shoe: saucony Kirvana , saucony Kirvana , saucony Kirvana

13 3 miles easy/hot yoga

Run: 3.00 mile
Run Time: 00:28:22
Run Pace: 09:27.33 /mile
Run Shoe: saucony Kirvana

14 12 miles easy

Run: 8.73 mile, 3.40 mile(12.13 mile)
Run Time: 01:10:05, 00:26:00(01:36:05)
Run Pace: 08:01.67 /mile, 07:38.82 /mile
Run Shoe: saucony Kirvana , saucony Kirvana

15 hot yoga/rest
16 4 miles easy

Run: 4.22 mile
Run Time: 00:36:03
Run Pace: 08:32.55 /mile
Run Shoe: saucony Kirvana

17 5 miles easy

Run: 5.01 mile
Run Time: 00:38:49
Run Pace: 07:44.87 /mile
Run Shoe: saucony Kirvana

Run: 40.61 mile
Run Time: 05:21:05

18 4 miles easy/hot yoga

Run: 4.00 mile
Run Time: 00:32:01
Run Pace: 08:00.25 /mile
Run Shoe: saucony Kirvana

19 workout

Run: 2.00 mile, 4.00 mile, 3.00 mile, 2.00 mile(11.00 mile)
Run Time: 00:15:50, 00:28:24, 00:20:46, 00:16:30(01:21:30)
Run Pace: 07:55 /mile, 07:06 /mile, 06:55.33 /mile, 08:15 /mile
Run Shoe: saucony Kirvana , saucony Kirvana , saucony Kirvana , saucony Kirvana

20 4 miles easy

Run: 4.00 mile
Run Time: 00:38:00
Run Pace: 09:30 /mile
Run Shoe: saucony Kirvana

21 long run 9-11/jhot yoga/ Terry massage

Run: 8.10 mile
Run Time: 01:05:08
Run Pace: 08:02.46 /mile
Run Shoe: saucony Kirvana

22 hot yoga
23 4 miles easy

Run: 4.20 mile
Run Time: 00:32:56
Run Pace: 07:50.47 /mile
Run Shoe: saucony Kirvana

24 5 miles easy

Run: 5.00 mile
Run Time: 00:40:14
Run Pace: 08:02.8 /mile
Run Shoe: saucony Kirvana

Run: 36.30 mile
Run Time: 04:49:49

25 4 miles easy

Run: 4.00 mile
Run Time: 00:34:24
Run Pace: 08:36 /mile
Run Shoe: saucony Kirvana

26 light workout

Run: 1.90 mile, 4.20 mile, 1.87 mile, 1.00 mile(8.97 mile)
Run Time: 00:15:00, 00:30:00, 00:15:00, 00:09:00(01:09:00)
Run Pace: 07:53.68 /mile, 07:08.57 /mile, 08:01.28 /mile, 09:00 /mile
Run Shoe: saucony Kirvana , saucony Kirvana , saucony Kirvana , saucony Kirvana

27 4 miles easy/yoga/Terry physiotherapy

Run: 4.04 mile
Run Time: 00:34:07
Run Pace: 08:26.68 /mile
Run Shoe: saucony Kirvana

28 REST
29 25 min easy
30 Carmel Half Marathon
31 DISNEY WORLD

Run: 17.01 mile
Run Time: 02:17:31

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