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Calendar of LJ45 - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31 Easy 6-7 miles

Run: 7.00 mile
Run Time: 01:01:00
Run Pace: 08:42.85 /mile

1 MLR + Boot Camp

Run: 9.50 mile
Run Time: 01:22:00
Run Pace: 08:37.89 /mile

2 600s

Run: 1.00 mile, 4.50 mile, 1.00 mile(6.50 mile)

3 Short 4 + Aqua Jog

Run: 4.00 mile
Aqua Jog Time: 00:45:00

4 Rest
5 Long Run 12-13 + Georgetown Game

Run: 12.00 mile
Run Time: 01:42:00
Run Pace: 08:30 /mile

6 Easy 6 + Spin

Run: 6.25 mile
Spinning Time: 00:45:00

Run: 45.25 mile
Run Time: 04:05:00
Aqua Jog Time: 00:45:00
Spinning Time: 00:45:00

7 Easy 8+ Tennis

Run: 8.00 mile
Run Time: 01:07:00
Run Pace: 08:22.5 /mile
Tennis-Singles Time: 01:00:00

8 MLR 9-10

Run: 9.50 mile
Run Time: 01:21:00
Run Pace: 08:31.57 /mile

9 800s

Run: 4.00 mile, 0.50 mile, 0.50 mile, 0.50 mile, 0.50 mile, 0.50 mile, 0.50 mile(7.00 mile)
Run Time: 00:03:16, 00:03:24, 00:03:18, 00:03:22, 00:03:20, 00:03:19(00:19:59)
Run Pace: 06:32 /mile, 06:48 /mile, 06:36 /mile, 06:44 /mile, 06:40 /mile, 06:38 /mile

10 Aqua Jog

Aqua Jog Time: 01:00:00

11 Easy 6-7

Run: 6.75 mile
Run Time: 00:58:00
Run Pace: 08:35.55 /mile

12 Carderock 12 miles + Push Ups

Run: 12.00 mile
Run Time: 01:42:00
Run Pace: 08:30 /mile

13 Spin + hockey

Spinning Time: 01:00:00

Run: 43.25 mile
Run Time: 05:27:59
Tennis-Singles Time: 01:00:00
Aqua Jog Time: 01:00:00
Spinning Time: 01:00:00

14 bike + Tennnis

Bike Time: 01:00:00
Tennis-Singles Time: 01:00:00

15 MLR 9-10

Run: 9.00 mile

16 Double

Run: 5.00 mile, 6.00 mile(11.00 mile)
Run Time: 00:43:00(00:43:00)
Run Pace: 08:36 /mile

17 Aqua Jog

Aqua Jog Time: 00:55:00

18 Easy

Run: 7.00 mile

19 Long Run 15 miles

Run: 15.00 mile

20 Indoor Tri + Puppy Yoga

Run: 2.80 mile, 3.00 mile(5.80 mile)
Run Time: 00:20:00(00:20:00)
Run Pace: 07:08.57 /mile
Bike: 8.89 mile
Bike Time: 00:30:00
Bike Pace: 03:22.47 /mile
Swim Time: 00:10:00

Bike: 8.89 mile
Bike Time: 01:30:00
Tennis-Singles Time: 01:00:00
Run: 47.80 mile
Run Time: 01:03:00
Aqua Jog Time: 00:55:00
Swim Time: 00:10:00

21 Tennis

Tennis-Singles Time: 01:00:00

22 easy

Run: 6.75 mile
Run Time: 00:55:00
Run Pace: 08:08.88 /mile

23 Speed-1,000s

Run: 7.00 mile

24 Easy 8 + Aqua Jog
25 REST?
26 DCRRA 20k?
27 Country Road 5 Miler 8-9 total

Tennis-Singles Time: 01:00:00
Run: 13.75 mile
Run Time: 00:55:00

28 Easy + Tennins
29 MLR 10
30 Speed
31 Spin + Aqua Jog
1
2 Long Run 15 Miles
3
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