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Calendar of Keri Clous - July, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 90 sec intervals/hot yoga/boots

Run: 2.00 mile, 4.27 mile, 2.00 mile(8.27 mile)
Run Time: 00:15:54, 00:30:00, 00:16:06(01:02:00)
Run Pace: 07:57 /mile, 07:01.54 /mile, 08:03 /mile
Run Shoe: mizuno inspire, mizuno inspire, mizuno inspire

2 5 miles 8-8:10 pace/hot yoga

Run: 5.42 mile
Run Time: 00:45:32
Run Pace: 08:24.05 /mile
Run Shoe: mizuno inspire

3 3-4 miles 8-8:10 pace/strides/100 pu

Run: 4.00 mile
Run Time: 00:33:04
Run Pace: 08:16 /mile
Run Shoe: mizuno inspire

4 zionsville boom 5k

Run: 2.02 mile, 3.05 mile, 2.46 mile(7.53 mile)
Run Time: 00:16:41, 00:19:27, 00:22:30(00:58:38)
Run Pace: 08:15.54 /mile, 06:22.62 /mile, 09:08.78 /mile
Run Shoe: mizuno inspire, mizuno inspire, mizuno inspire

5 recovery day/hot yoga

Run: 4.00 mile
Run Time: 00:31:57
Run Pace: 07:59.25 /mile
Run Shoe: mizuno inspire

6 8 miles/bike 16 miles

Run: 8.00 mile
Run Time: 01:02:13
Run Pace: 07:46.62 /mile
Run Shoe: mizuno inspire

7 5 miles 8-8:10 pace

Run: 5.04 mile
Run Time: 00:39:09
Run Pace: 07:46.07 /mile
Run Shoe: mizuno inspire

Run: 42.26 mile
Run Time: 05:32:33

8 5 miles easy 8-8:10 pace/hot yoga/strides

Run: 5.00 mile, 0.25 mile(5.25 mile)
Run Time: 00:37:59(00:37:59)
Run Pace: 07:35.8 /mile
Run Shoe: mizuno inspire, mizuno inspire

9 8x2 min repeats/hot yoga/100PU

Run: 2.00 mile, 4.61 mile, 2.00 mile(8.61 mile)
Run Time: 00:15:52, 00:33:00, 00:16:33(01:05:25)
Run Pace: 07:56 /mile, 07:09.50 /mile, 08:16.5 /mile
Run Shoe: mizuno inspire, mizuno inspire, mizuno inspire

10 5 miles 8-8:10 pace with strides/hot yoga

Run: 5.00 mile, 0.25 mile(5.25 mile)
Run Time: 00:38:43(00:38:43)
Run Pace: 07:44.6 /mile
Run Shoe: mizuno inspire, mizuno inspire

11 9 miles easy 8-8:20 pace

Run: 9.10 mile, 0.20 mile(9.30 mile)
Run Time: 01:12:19(01:12:19)
Run Pace: 07:56.81 /mile
Run Shoe: mizuno inspire, mizuno inspire

12 OFF
13 9 miles

Run: 9.59 mile
Run Time: 01:22:51
Run Pace: 08:38.35 /mile
Run Shoe: mizuno inspire

14 5 miles with strides

Run: 6.00 mile, 0.25 mile(6.25 mile)
Run Time: 00:49:59(00:49:59)
Run Pace: 08:19.83 /mile
Run Shoe: mizuno inspire, mizuno inspire

Run: 44.25 mile
Run Time: 05:47:16

15 5 miles/strides/kams birthday!!

Run: 5.00 mile, 0.20 mile(5.20 mile)
Run Time: 00:37:34(00:37:34)
Run Pace: 07:30.8 /mile
Run Shoe: mizuno inspire, mizuno inspire

16 workout/6x3 min at 6:20-6:25 pace

Run: 2.08 mile, 5.08 mile, 2.03 mile(9.19 mile)
Run Time: 00:16:14, 00:36:05, 00:16:15(01:08:34)
Run Pace: 07:48.26 /mile, 07:06.18 /mile, 08:00.29 /mile
Run Shoe: mizuno inspire, mizuno inspire, mizuno inspire

17 6-8 miles TBD 8-8:20 pace

Run: 6.05 mile, 2.02 mile(8.07 mile)
Run Time: 00:49:52, 00:16:54(01:06:46)
Run Pace: 08:14.54 /mile, 08:21.98 /mile
Run Shoe: mizuno inspire, mizuno inspire

18 OFF
19 3-4 miles with strides

Run: 3.01 mile, 0.20 mile(3.21 mile)
Run Time: 00:22:41(00:22:41)
Run Pace: 07:32.15 /mile
Run Shoe: mizuno inspire, mizuno inspire

20 5k race

Run: 2.11 mile, 3.18 mile, 2.00 mile, 0.20 mile(7.49 mile)
Run Time: 00:16:45, 00:19:41, 00:17:00(00:53:26)
Run Pace: 07:56.30 /mile, 06:11.38 /mile, 08:30 /mile
Run Shoe: mizuno inspire, mizuno inspire, mizuno inspire, mizuno inspire

21 4-8 miles

Run: 8.15 mile
Run Time: 01:03:40
Run Pace: 07:48.71 /mile
Run Shoe: mizuno inspire

Run: 41.31 mile
Run Time: 05:12:41

22 5 miles/strides/ strength

Run: 5.00 mile, 0.20 mile(5.20 mile)
Run Time: 00:40:20(00:40:20)
Run Pace: 08:04 /mile
Run Shoe: mizuno inspire, mizuno inspire

23 4x 6 minute 655-7:15 pace/4 min jog/ hot yoga

Run: 2.02 mile, 0.48 mile, 7.11 mile(9.61 mile)
Run Time: 00:16:17, 00:04:00, 00:52:06(01:12:23)
Run Pace: 08:03.66 /mile, 08:20 /mile, 07:19.66 /mile
Run Shoe: mizuno inspire, mizuno inspire, mizuno inspire

24 4 miles/ hot yoga
25 12 miles 8:10-8:20/strength
26 OFF/ yoga and biking
27 5 miles with strides
28 9 miles

Run: 14.81 mile
Run Time: 01:52:43

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