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Calendar of Keaton - January, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 Long run

Sleep Hours: 8.25
Run: 10.00 mile
Run Time: 01:14:54
Run Pace: 07:29.4 /mile
Run Shoe: SG iso #1

31 Off - traveling

Sleep Hours: 8.00

1 Tempo pieces @ grant track

Sleep Hours: 10.00
Run: 3.13 mile, 4.96 mile(8.09 mile)
Run Time: 00:25:33, 00:30:01(00:55:34)
Run Pace: 08:09.77 /mile, 06:03.10 /mile
Run Shoe: SG iso #1, SG iso #1

2

Sleep Hours: 9.00
Run: 6.00 mile
Run Time: 00:44:53
Run Pace: 07:28.83 /mile
Run Shoe: SG iso #1

3

Sleep Hours: 8.50
Run: 6.05 mile
Run Time: 00:45:53
Run Pace: 07:35.04 /mile
Run Shoe: SG iso #1

4 Fartlek @ wilshire

Sleep Hours: 8.50
Run: 3.80 mile, 3.37 mile, 2.83 mile(10.00 mile)
Run Time: 00:30:18, 00:20:08, 00:23:00(01:13:26)
Run Pace: 07:58.42 /mile, 05:58.45 /mile, 08:07.63 /mile
Run Shoe: SG iso #1, SG iso #1, SG iso #1

5

Sleep Hours: 9.75
Run: 6.00 mile
Run Time: 00:46:42
Run Pace: 07:47 /mile
Run Shoe: SG iso #1

Run: 46.14 mile
Run Time: 05:41:22

6 LR Thurman to Germantown on Leif Erikson

Sleep Hours: 9.25
Run: 10.60 mile
Run Time: 01:20:11
Run Pace: 07:33.86 /mile
Run Shoe: SG iso #1

7

Sleep Hours: 8.25
Run: 6.03 mile
Run Time: 00:46:53
Run Pace: 07:46.50 /mile
Run Shoe: SG iso #1

8 7mi progressive @ springwater corridor

Sleep Hours: 8.50
Run: 2.65 mile, 7.02 mile, 2.48 mile(12.15 mile)
Run Time: 00:21:00, 00:42:25, 00:20:00(01:23:25)
Run Pace: 07:55.47 /mile, 06:02.53 /mile, 08:03.87 /mile
Run Shoe: SG iso #1, SG iso #1, SG iso #1

9 Off
10

Sleep Hours: 9.50
Run: 6.55 mile
Run Time: 00:50:00
Run Pace: 07:38.01 /mile
Run Shoe: SG iso #1

11 Hill sprints

Sleep Hours: 8.00
Run: 8.17 mile
Run Time: 01:04:22
Run Pace: 07:52.70 /mile
Run Shoe: SG iso #1

12

Sleep Hours: 9.00
Run: 6.55 mile
Run Time: 00:50:48
Run Pace: 07:45.34 /mile
Run Shoe: SG iso #1

Run: 50.05 mile
Run Time: 06:15:39

13 Last run in PDX @ Forest Park

Sleep Hours: 8.25
Run: 5.90 mile
Run Time: 00:49:18
Run Pace: 08:21.35 /mile
Run Shoe: SG iso #1

14 6x200 (back in SA)

Sleep Hours: 7.75
Run: 3.05 mile, 4.52 mile, 1.50 mile(9.07 mile)
Run Time: 00:23:39, 00:35:44, 00:11:45(01:11:08)
Run Pace: 07:45.24 /mile, 07:54.33 /mile, 07:50 /mile
Run Shoe: SG iso #1, SG iso #1, SG iso #1

15 4 mi tempo

Sleep Hours: 6.75
Run: 3.91 mile, 6.40 km, 3.00 mile(10.89 mile)
Run Time: 00:32:19, 00:22:41, 00:24:00(01:19:00)
Run Pace: 08:15.90 /mile, 05:42.23 /mile, 08:00 /mile
Run Shoe: SG iso #1, SG iso #1, SG iso #1

16 XT

Sleep Hours: 8.50
Exercise Bike: 10.70 mile
Exercise Bike Time: 00:30:00
Exercise Bike Pace: 02:48.22 /mile

17

Sleep Hours: 8.25
Run: 7.03 mile
Run Time: 00:54:31
Run Pace: 07:45.29 /mile
Run Shoe: SG iso #1

18 Mystery Fartlek

Sleep Hours: 7.50
Run: 3.50 mile, 4.00 mile, 6.00 km(11.23 mile)
Run Time: 00:28:05, 00:30:48, 00:22:30(01:21:23)
Run Pace: 08:01.42 /mile, 07:42 /mile, 06:02.10 /mile
Run Shoe: SG iso #1, SG iso #1, SG iso #1

19 Long Run

Sleep Hours: 9.25
Run: 10.00 mile
Run Time: 01:16:56
Run Pace: 07:41.6 /mile
Run Shoe: SG iso #1

Run: 54.12 mile
Run Time: 06:52:16
Exercise Bike: 10.70 mile
Exercise Bike Time: 00:30:00

20

Sleep Hours: 8.50
Run: 6.06 mile, 1.00 mile(7.06 mile)
Run Time: 00:49:10, 00:07:47(00:56:57)
Run Pace: 08:06.79 /mile, 07:47 /mile
Run Shoe: SG iso #1, SG10 #5

21 Hill sprints

Sleep Hours: 8.25
Run: 3.00 mile, 5.00 mile, 1.00 mile(9.00 mile)
Run Time: 00:24:19, 00:39:45, 00:12:36(01:16:40)
Run Pace: 08:06.33 /mile, 07:57 /mile, 12:36 /mile
Run Shoe: SG10 #5, SG iso #1, SG iso #1

22 7mi progressive

Sleep Hours: 7.00
Run: 2.00 mile, 11.20 km, 4.03 mile(12.99 mile)
Run Time: 00:16:17, 00:41:04, 00:31:17(01:28:38)
Run Pace: 08:08.5 /mile, 05:54.05 /mile, 07:45.75 /mile
Run Shoe: SG iso #1, SG iso #1, SG10 #5

23 off

Sleep Hours: 8.00

24
25
26

Run: 29.05 mile
Run Time: 03:42:15

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31
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