<

Calendar of LJ45 - November, 2018

>
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
29 REST + Tennis PM

Aqua Jog Time: 00:45:00
Tennis-Singles Time: 01:00:00

30 MLR Bethesda 5:15am

Run: 9.50 mile

31 Workout Ladder

Run: 8.00 mile

1 6-7 miles

Run: 6.25 mile

2 Aqua Jog/Tennis

Aqua Jog Time: 01:00:00
Tennis-Singles Time: 01:00:00

3 Long Run- CCC

Run: 15.00 mile

4 Short + Stroll Bethesda

Run: 6.00 mile
Walk: 5.00 mile

Aqua Jog Time: 01:45:00
Tennis-Singles Time: 02:00:00
Run: 44.75 mile
Walk: 5.00 mile

5 Short + Tennis PM

Run: 6.25 mile
Tennis-Singles Time: 01:00:00

6 MLR WJ

Run: 10.50 mile

7 Workout-800s

Run: 8.25 mile

8 Aqua Jog

Aqua Jog Time: 01:15:00

9 easy 8

Run: 8.50 mile

10 Shakeout

Run: 4.50 mile
Run Time: 00:40:00
Run Pace: 08:53.33 /mile

11 Candy Cane City 5k + Add On

Run: 3.10 mile, 7.50 mile(10.60 mile)
Run Time: 00:22:05(00:22:05)
Run Pace: 07:07.41 /mile

Run: 48.60 mile
Run Time: 01:02:05
Tennis-Singles Time: 01:00:00
Aqua Jog Time: 01:15:00

12 Easy 6- 7 miles + Tennis

Run: 6.25 mile
Tennis-Singles Time: 01:00:00

13 MLR 9-10 miles-5am

Run: 9.00 mile

14 Tempo + Speed

Run: 1.50 mile, 0.25 mile, 0.25 mile, 0.25 mile, 0.25 mile, 0.25 mile, 0.25 mile, 5.00 mile(8.00 mile)
Run Time: 00:10:15, 00:01:37, 00:01:36, 00:01:35, 00:01:34, 00:01:33, 00:01:32(00:19:42)
Run Pace: 06:50 /mile, 06:28 /mile, 06:24 /mile, 06:20 /mile, 06:16 /mile, 06:12 /mile, 06:08 /mile

15 REST SNOW DAY
16 Easy 9

Run: 9.00 mile

17 Long Run Carederock

Run: 15.00 mile

18 Easy + Boot camp + Brew

Run: 6.25 mile

Run: 53.50 mile
Run Time: 00:19:42
Tennis-Singles Time: 01:00:00

19 Easy + Tennis

Run: 6.25 mile
Tennis-Singles Time: 01:00:00

20 Easy

Run: 7.00 mile

21 Easy

Run: 6.50 mile

22 Cycling + Walk

Walk: 3.00 mile
Bike Time: 01:00:00

23 MLR CCT

Run: 10.25 mile

24 Long Run

Run: 13.50 mile

25 Easy

Run: 8.00 mile

Run: 51.50 mile
Tennis-Singles Time: 01:00:00
Walk: 3.00 mile
Bike Time: 01:00:00

26 Easy + Tennis

Run: 6.50 mile
Tennis-Singles Time: 01:00:00

27 MLR

Run: 10.00 mile
Run Time: 01:26:00
Run Pace: 08:36 /mile

28 Workout

Run: 3.00 mile, 1.50 mile, 1.25 mile, 1.00 mile, 0.25 mile(7.00 mile)
Run Time: 00:10:15, 00:08:24, 00:06:34, 00:01:30(00:26:43)
Run Pace: 06:50 /mile, 06:43.2 /mile, 06:34 /mile, 06:00 /mile

29 Aqua Jog

Aqua Jog Time: 01:00:00

30 Easy 8-9

Run: 8.00 mile

1 12 miles-

Run: 12.50 mile

2 Easy 6

Run: 6.00 mile

Run: 50.00 mile
Run Time: 01:52:43
Tennis-Singles Time: 01:00:00
Aqua Jog Time: 01:00:00

Please enter your exercise information