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Calendar of LJ45 - November, 2017

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 Speed

Run: 5.75 mile
Run Time: 00:41:15
Run Pace: 07:10.43 /mile
31 Easy

Run: 6.70 mile
Run Time: 00:58:00
Run Pace: 08:39.40 /mile
Spinning Time: 00:40:00
1 Easy

Run: 6.00 mile, 4.00 mile(10.00 mile)
2 Cross Train

Walk: 3.00 mile
3 Tempo + Easy

Run: 6.00 mile, 4.25 mile(10.25 mile)
Run Time: 00:44:30(00:44:30)
Run Pace: 07:25 /mile
Walk: 2.00 mile
Spinning Time: 00:45:00
4 Longish Run

Run: 12.50 mile
5 Cross Train

Spinning Time: 00:55:00

Run: 45.20 mile
Run Time: 02:23:45
Spinning Time: 02:20:00
Walk: 5.00 mile
6 Hills + Short

Run: 5.25 mile, 3.00 mile(8.25 mile)
7 Double

Run: 6.25 mile, 4.00 mile(10.25 mile)
8 Cross Train

Spinning Time: 00:45:00
9 Speed

Run: 6.25 mile
10 Easy

Run: 6.90 mile
Run Time: 01:00:00
Run Pace: 08:41.73 /mile
11 Short

Run: 2.10 mile
Run Time: 00:15:00
Run Pace: 07:08.57 /mile
12 Double

Run: 7.00 mile, 5.00 mile(12.00 mile)
Run Time: 01:00:00(01:00:00)
Run Pace: 08:34.28 /mile

Run: 45.75 mile
Run Time: 02:15:00
Spinning Time: 00:45:00
13 Speed

Run: 5.25 mile
CoreCompleted
14 Easy

Run: 7.50 mile
15 Double

Run: 7.25 mile, 3.25 mile(10.50 mile)
Run Time: 01:01:00(01:01:00)
Run Pace: 08:24.82 /mile
16 Cross Train

Spinning Time: 00:55:00
17 Speed

Run: 6.00 mile
Run Time: 00:44:00
Run Pace: 07:20 /mile
18 Easy

Run: 6.50 mile
Spinning Time: 00:55:00
CoreCompleted
19 Longish Run

Run: 12.50 mile
Run Time: 01:48:00
Run Pace: 08:38.4 /mile

Run: 48.25 mile
Run Time: 03:33:00
Spinning Time: 01:50:00
20 Speed

Run: 5.15 mile
Run Time: 00:38:30
Run Pace: 07:28.54 /mile
Walk: 2.50 mile
21 Double

Run: 9.00 mile, 3.40 mile(12.40 mile)
Run Time: 00:30:00(00:30:00)
Run Pace: 08:49.41 /mile
22 Rest/Holiday Prep
23 Double

Run: 5.25 mile, 4.00 mile(9.25 mile)
24 Speed

Run: 5.25 mile
Run Time: 00:37:00
Run Pace: 07:02.85 /mile
Spinning Time: 00:45:00
CoreCompleted
25 Easy

Run: 4.25 mile
26 Longish Run

Run: 14.00 mile
Run Time: 02:00:00
Run Pace: 08:34.28 /mile

Run: 50.30 mile
Run Time: 03:45:30
Walk: 2.50 mile
Spinning Time: 00:45:00
27 South Africa Short

Run: 3.00 mile
28 South Africa

Run: 4.87 mile
Run Time: 00:41:00
Run Pace: 08:25.13 /mile
29 South Africa

Run: 5.60 mile
Run Time: 00:50:00
Run Pace: 08:55.71 /mile
CoreCompleted
30 South Africa

Run: 5.75 mile
Run Time: 00:50:00
Run Pace: 08:41.73 /mile
CoreCompleted
1 South Africa

Run: 5.00 mile
2 Travel Home/Short

Run: 3.75 mile
Run Time: 00:32:05
Run Pace: 08:33.33 /mile
3 Long Run

Run: 14.50 mile
Run Time: 01:57:00
Run Pace: 08:04.13 /mile

Run: 42.47 mile
Run Time: 04:50:05
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