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Calendar of Keri Clous - October, 2020

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
28 10 mile great American relay

Run: 10.00 mile
Run Time: 01:31:09
Run Pace: 09:06.9 /mile
Run Shoe: saucony Kirvana

29 5 miles easy

Run: 5.00 mile
Run Time: 00:39:14
Run Pace: 07:50.8 /mile
Run Shoe: saucony Kirvana

30 10 miles easy/hot yoga

Run: 10.01 mile
Run Time: 01:17:19
Run Pace: 07:43.43 /mile
Run Shoe: saucony Kirvana

1 5 miles easy

Run: 5.00 mile
Run Time: 00:40:50
Run Pace: 08:10 /mile
Run Shoe: saucony Kirvana

2 hot yoga / abs/1.5 walk
3 10 miles easy SHITTy DAY

Run: 10.10 mile
Run Time: 01:18:44
Run Pace: 07:47.72 /mile
Run Shoe: saucony Kirvana

4 5 miles easy with strides

Run: 5.11 mile, 0.25 mile(5.36 mile)
Run Time: 00:43:13(00:43:13)
Run Pace: 08:27.43 /mile
Run Shoe: saucony Kirvana , saucony Kirvana

Run: 45.47 mile
Run Time: 06:10:29

5 progression run

Run: 10.01 mile, 1.30 mile(11.31 mile)
Run Time: 01:14:58(01:14:58)
Run Pace: 07:29.35 /mile
Run Shoe: saucony Kirvana , saucony Kirvana

6 5 miles easy

Run: 5.01 mile
Run Time: 00:38:14
Run Pace: 07:37.88 /mile
Run Shoe: saucony Kirvana

7 11 miles easy

Run: 11.02 mile, 1.01 mile(12.03 mile)
Run Time: 01:24:03, 00:08:25(01:32:28)
Run Pace: 07:37.62 /mile, 08:20 /mile
Run Shoe: saucony Kirvana , saucony Kirvana

8 5 miles with strides

Run: 5.00 mile
Run Time: 00:39:55
Run Pace: 07:59 /mile
Run Shoe: saucony Kirvana

9 off
10 10 miles easy

Run: 10.01 mile
Run Time: 01:15:20
Run Pace: 07:31.54 /mile
Run Shoe: saucony Kirvana

11 4 miles with strides then cooldown until 6 miles

Run: 4.71 mile, 0.25 mile, 1.01 mile(5.97 mile)
Run Time: 00:35:38, 00:07:36(00:43:14)
Run Pace: 07:33.92 /mile, 07:31.48 /mile
Run Shoe: saucony Kirvana , saucony Kirvana , saucony Kirvana

Run: 49.33 mile
Run Time: 06:04:09

12 tempo

Run: 2.00 mile, 8.00 mile, 2.00 mile(12.00 mile)
Run Time: 00:16:02, 00:57:37, 00:15:25(01:29:04)
Run Pace: 08:01 /mile, 07:12.12 /mile, 07:42.5 /mile
Run Shoe: saucony Kirvana , saucony Kirvana , saucony Kirvana

13 5 miles easy

Run: 5.09 mile
Run Time: 00:45:00
Run Pace: 08:50.45 /mile
Run Shoe: saucony Kirvana

14 12-13 miles easy

Run: 13.01 mile
Run Time: 01:43:51
Run Pace: 07:58.93 /mile
Run Shoe: saucony Kirvana

15 5 miles easy with strides

Run: 5.25 mile, 0.25 mile(5.50 mile)
Run Time: 00:41:16(00:41:16)
Run Pace: 07:51.61 /mile
Run Shoe: saucony Kirvana , saucony Kirvana

16 10 miles

Run: 10.05 mile
Run Time: 01:19:19
Run Pace: 07:53.53 /mile
Run Shoe: saucony Kirvana

17 5 miles easy with strides

Run: 5.00 mile, 0.25 mile(5.25 mile)
Run Time: 00:36:54(00:36:54)
Run Pace: 07:22.8 /mile
Run Shoe: saucony Kirvana , saucony Kirvana

18 off

Run: 50.90 mile
Run Time: 06:35:24

19 3x3 miles

Run: 2.00 mile, 3.00 mile, 3.00 mile, 3.00 mile, 2.00 mile, 1.00 mile(14.00 mile)
Run Time: 00:16:44, 00:22:23, 00:21:47, 00:21:38, 00:15:39, 00:07:45(01:45:56)
Run Pace: 08:22 /mile, 07:27.66 /mile, 07:15.66 /mile, 07:12.66 /mile, 07:49.5 /mile, 07:45 /mile
Run Shoe: saucony Kirvana , saucony Kirvana , saucony Kirvana , saucony Kirvana , saucony Kirvana , saucony Kirvana

20 6 miles easy

Run: 6.26 mile
Run Time: 00:53:19
Run Pace: 08:31.02 /mile
Run Shoe: saucony Kirvana

21 12-13 miles easy

Run: 7.51 mile, 4.55 mile(12.06 mile)
Run Time: 00:58:25, 00:36:55(01:35:20)
Run Pace: 07:46.71 /mile, 08:06.81 /mile
Run Shoe: saucony Kirvana , saucony Kirvana

22 off
23 5 miles

Run: 5.00 mile, 0.20 mile(5.20 mile)
Run Time: 00:39:11(00:39:11)
Run Pace: 07:50.2 /mile
Run Shoe: saucony Kirvana , saucony Kirvana

24 10 miles easy

Run: 4.00 mile, 6.00 mile(10.00 mile)
Run Time: 00:30:51, 00:43:46(01:14:37)
Run Pace: 07:42.75 /mile, 07:17.66 /mile
Run Shoe: saucony Kirvana , saucony Kirvana

25 6 miles easy

Run: 6.00 mile, 0.32 mile(6.32 mile)
Run Time: 00:49:31(00:49:31)
Run Pace: 08:15.16 /mile
Run Shoe: saucony Kirvana , saucony Kirvana

Run: 53.84 mile
Run Time: 06:57:54

26 hill efforts

Run: 3.30 mile, 0.20 mile, 1.62 mile, 1.97 mile(7.09 mile)
Run Time: 00:25:03, 00:16:01, 00:15:04(00:56:08)
Run Pace: 07:35.45 /mile, 09:53.20 /mile, 07:38.88 /mile
Run Shoe: saucony Kirvana , saucony Kirvana , saucony Kirvana , saucony Kirvana

27 5 miles easy /;lifting

Run: 5.00 mile
Run Time: 00:38:56
Run Pace: 07:47.2 /mile
Run Shoe: saucony Kirvana

28 10 miles easy
29 5 miles easy and strides
30 off
31 10 miles easy
1 5 miles plus strides

Run: 12.09 mile
Run Time: 01:35:04

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