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Calendar of Keaton - July, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30

Sleep Hours: 8.00
Run: 7.00 mile
Run Time: 00:55:09
Run Pace: 07:52.71 /mile
Run Shoe: SG iso #2

1

Sleep Hours: 7.25
Run: 7.00 mile
Run Time: 00:54:00
Run Pace: 07:42.85 /mile
Run Shoe: SG iso #2

2 4x tempo miles @ Hardberger Park

Sleep Hours: 7.25
Run: 3.85 mile, 4.96 mile, 3.15 mile(11.96 mile)
Run Time: 00:30:23, 00:30:56, 00:24:52(01:26:11)
Run Pace: 07:53.50 /mile, 06:14.19 /mile, 07:53.65 /mile
Run Shoe: SG iso #2, SG iso #2, SG iso #3

3

Comments: 1
Sleep Hours: 7.75
Run: 6.00 mile
Run Time: 00:47:25
Run Pace: 07:54.16 /mile
Run Shoe: SG iso #3

4 travel day - to Zion Natl Park via Las Vegas

Sleep Hours: 6.50

5 fartlek

Sleep Hours: 7.75
Run: 5.98 mile, 1.89 mile, 3.00 mile(10.87 mile)
Run Time: 00:46:31, 00:12:15, 00:23:48(01:22:34)
Run Pace: 07:46.72 /mile, 06:28.88 /mile, 07:56 /mile
Run Shoe: SG iso #2, SG iso #2, SG iso #2

6

Sleep Hours: 8.00
Run: 7.04 mile
Run Time: 00:56:14
Run Pace: 07:59.26 /mile
Run Shoe: SG iso #2

Run: 49.87 mile
Run Time: 06:21:33

7 LR in Vegas

Sleep Hours: 7.25
Run: 10.48 mile
Run Time: 01:17:02
Run Pace: 07:21.03 /mile
Run Shoe: SG iso #2

8

Sleep Hours: 8.25
Run: 5.00 mile
Run Time: 00:39:10
Run Pace: 07:50 /mile
Run Shoe: SG iso #3

9 7mi progressive oof @ Walker Ranch Park

Comments: 1
Sleep Hours: 7.50
Run: 2.42 mile, 7.04 mile, 2.50 mile(11.96 mile)
Run Time: 00:20:02, 00:43:49, 00:20:05(01:23:56)
Run Pace: 08:16.69 /mile, 06:13.43 /mile, 08:02 /mile
Run Shoe: SG iso #2, SG iso #2, SG iso #3

10 off

Sleep Hours: 9.50

11

Sleep Hours: 8.25
Run: 6.00 mile
Run Time: 00:46:57
Run Pace: 07:49.5 /mile
Run Shoe: SG iso #3

12 Hill sprints

Sleep Hours: 6.75
Run: 5.50 mile, 0.50 mile, 2.60 mile(8.60 mile)
Run Time: 00:42:31, 00:10:45, 00:21:00(01:14:16)
Run Pace: 07:43.81 /mile, 21:30 /mile, 08:04.61 /mile
Run Shoe: SG iso #2, SG iso #2, SG iso #3

13

Sleep Hours: 9.75
Run: 5.01 mile
Run Time: 00:38:57
Run Pace: 07:46.46 /mile
Run Shoe: SG iso #3

Run: 47.05 mile
Run Time: 06:00:18

14 LR @ McAllister Park

Comments: 1
Sleep Hours: 8.00
Run: 11.06 mile
Run Time: 01:23:46
Run Pace: 07:34.43 /mile
Run Shoe: SG iso #3

15

Sleep Hours: 7.50
Run: 7.02 mile
Run Time: 00:55:54
Run Pace: 07:57.77 /mile
Run Shoe: SG iso #3

16

Sleep Hours: 7.75
Run: 7.00 mile
Run Time: 00:55:53
Run Pace: 07:59 /mile
Run Shoe: SG iso #3

17 2x2mile, 1x1mile tempo

Sleep Hours: 7.50
Run: 3.63 mile, 5.82 mile, 2.50 mile(11.95 mile)
Run Time: 00:29:39, 00:36:16, 00:20:00(01:25:55)
Run Pace: 08:10.08 /mile, 06:13.88 /mile, 08:00 /mile
Run Shoe: SG iso #2, SG iso #2, SG iso #3

18 xt

Sleep Hours: 8.50
Exercise Bike: 11.40 mile
Exercise Bike Time: 00:30:03
Exercise Bike Pace: 02:38.15 /mile

19

Sleep Hours: 7.75
Run: 6.00 mile
Run Time: 00:48:14
Run Pace: 08:02.33 /mile
Run Shoe: SG iso #3

20 Summer Scorcher "5k"

Sleep Hours: 7.50
Run: 4.98 mile, 3.00 mile, 4.00 mile(11.98 mile)
Run Time: 00:39:35, 00:16:42, 00:30:20(01:26:37)
Run Pace: 07:56.90 /mile, 05:34 /mile, 07:35 /mile
Run Shoe: SG iso #2, SG iso #2, SG iso #3

Run: 55.01 mile
Run Time: 06:56:19
Exercise Bike: 11.40 mile
Exercise Bike Time: 00:30:03

21

Sleep Hours: 7.25
Run: 7.00 mile
Run Time: 00:57:06
Run Pace: 08:09.42 /mile
Run Shoe: SG iso #3

22 LR

Sleep Hours: 8.00
Run: 12.00 mile
Run Time: 01:33:08
Run Pace: 07:45.66 /mile
Run Shoe: SG iso #3

23

Sleep Hours: 7.75
Run: 6.00 mile
Run Time: 00:48:23
Run Pace: 08:03.83 /mile
Run Shoe: SG iso #3

24 Hill sprints

Sleep Hours: 8.25
Run: 7.00 mile, 0.60 mile, 2.50 mile(10.10 mile)
Run Time: 00:55:18, 00:12:52, 00:20:00(01:28:10)
Run Pace: 07:54 /mile, 21:26.66 /mile, 08:00 /mile
Run Shoe: SG iso #3, SG iso #3, SG iso #3

25

Sleep Hours: 8.25
Run: 4.40 mile
Run Time: 00:35:26
Run Pace: 08:03.18 /mile
Run Shoe: SG iso #3

26 8mi progressive @ Lady Bird Johnson Park

Sleep Hours: 7.50
Run: 2.47 mile, 8.03 mile, 3.00 mile(13.50 mile)
Run Time: 00:20:10, 00:48:22, 00:24:00(01:32:32)
Run Pace: 08:09.87 /mile, 06:01.39 /mile, 08:00 /mile
Run Shoe: SG iso #2, SG iso #2, SG iso #3

27

Sleep Hours: 9.50
Run: 7.00 mile
Run Time: 00:56:46
Run Pace: 08:06.57 /mile
Run Shoe: SG iso #3

Run: 60.00 mile
Run Time: 07:51:31

28 LR @ Govt. Canyon

Sleep Hours: 7.50
Run: 12.47 mile
Run Time: 01:35:24
Run Pace: 07:39.02 /mile
Run Shoe: SG iso #3

29

Sleep Hours: 8.00
Run: 7.50 mile
Run Time: 00:59:24
Run Pace: 07:55.2 /mile
Run Shoe: SG iso #3

30 Fartlek 30s on 90s off

Sleep Hours: 7.25
Run: 5.58 mile, 3.02 mile, 3.48 mile(12.08 mile)
Run Time: 00:46:03, 00:20:57, 00:28:18(01:35:18)
Run Pace: 08:15.16 /mile, 06:56.22 /mile, 08:07.93 /mile
Run Shoe: SG iso #2, SG iso #2, SG iso #2

31 Flying Home in PM

Sleep Hours: 7.25
Run: 4.97 mile
Run Time: 00:40:01
Run Pace: 08:03.09 /mile
Run Shoe: SG iso #2

1

Sleep Hours: 7.75
Run: 7.50 mile
Run Time: 00:59:30
Run Pace: 07:56 /mile
Run Shoe: SG iso #3

2 5mi tempo @ lacamas

Sleep Hours: 9.00
Run: 4.02 mile, 5.12 mile, 4.00 mile(13.14 mile)
Run Time: 00:31:42, 00:29:35, 00:31:29(01:32:46)
Run Pace: 07:53.13 /mile, 05:46.67 /mile, 07:52.25 /mile
Run Shoe: SG iso #3, SG iso #3, SG iso #3

3

Sleep Hours: 9.00
Run: 7.50 mile
Run Time: 00:59:30
Run Pace: 07:56 /mile
Run Shoe: SG iso #3

Run: 65.16 mile
Run Time: 08:21:53

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