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Calendar of Lexi Affolter - November, 2020

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1 sunday run

Run: 2.53 mile
Run Time: 00:19:34
Run Pace: 07:44.03 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey)

2 9x400m

Run: 2.95 mile, 3600.00 m(5.19 mile)
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

3 run

Run: 5.06 mile, 0.25 mile(5.31 mile)
Run Time: 00:39:38, 00:01:16(00:40:54)
Run Pace: 07:49.96 /mile, 05:04 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

4 3x1000, 1x600

Run: 3.30 mile, 3600.00 m(5.54 mile)
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

5 4 mile walk
6 Run

Run: 5.02 mile, 0.27 mile(5.29 mile)
Run Time: 00:39:08, 00:01:32(00:40:40)
Run Pace: 07:47.72 /mile, 05:40.74 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

7 Fartlek

Run: 2.53 mile, 3.90 mile(6.43 mile)
Run Time: 00:30:00(00:30:00)
Run Pace: 07:41.53 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

Run: 30.28 mile
Run Time: 02:11:08

8 Recovery

Run: 4.02 mile
Run Time: 00:31:22
Run Pace: 07:48.15 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey)

9 3mile hill walk
10 1mi hill walk, 30min cardio and tone workout
11 4mi hill walk
12 3mi hill walk, 20min hip/glute workout, 10min core
13 3mi hill walk, 20min cardio workout
14 Run

Run: 6.02 mile, 0.26 mile(6.28 mile)
Run Time: 00:48:17, 00:01:31(00:49:48)
Run Pace: 08:01.22 /mile, 05:50 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

Run: 10.30 mile
Run Time: 01:21:10

15 sunday run

Run: 3.02 mile
Run Time: 00:24:10
Run Pace: 08:00.13 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange)

16 8min tempo, 3x1000, hills

Run: 1.24 mile, 1.31 mile, 3000.00 m, 0.40 mile, 0.92 mile(5.73 mile)
Run Time: 00:10:01, 00:08:12, 00:08:06(00:26:19)
Run Pace: 08:04.67 /mile, 06:15.57 /mile, 08:48.26 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

17 Run

Run: 5.02 mile, 0.26 mile(5.28 mile)
Run Time: 00:40:39, 00:01:27(00:42:06)
Run Pace: 08:05.85 /mile, 05:34.61 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange), Brooks Ghost 13 (Blue/Orange)

18 Long Run

Run: 8.00 mile
Run Time: 00:58:55
Run Pace: 07:21.87 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange)

19 Run

Run: 5.03 mile, 0.27 mile(5.30 mile)
Run Time: 00:40:02, 00:01:23(00:41:25)
Run Pace: 07:57.53 /mile, 05:07.40 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

20 Pre race recovery

Run: 3.27 mile, 0.27 mile(3.54 mile)
Run Time: 00:25:01, 00:01:21(00:26:22)
Run Pace: 07:39.02 /mile, 05:00 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

21 Harvest Christian 5k

Run: 3.03 mile, 3.12 mile(6.15 mile)
Run Time: 00:19:54(00:19:54)
Run Pace: 06:22.69 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Spikes

Run: 37.02 mile
Run Time: 03:59:11

22 Slow recovery

Run: 3.22 mile
Run Time: 00:27:39
Run Pace: 08:35.21 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey)

23 2mi Time Trial

Run: 1.19 mile, 0.37 mile, 2.00 mile, 1.43 mile(4.99 mile)
Run Time: 00:10:13, 00:01:53, 00:11:52, 00:12:15(00:36:13)
Run Pace: 08:35.12 /mile, 05:05.40 /mile, 05:56 /mile, 08:33.98 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Spikes, Spikes, Brooks Ghost 13 (Turquoise/Grey)

24 SC recovery run

Run: 5.03 mile, 0.28 mile(5.31 mile)
Run Time: 00:39:33, 00:01:18(00:40:51)
Run Pace: 07:51.76 /mile, 04:38.57 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange), Brooks Ghost 13 (Blue/Orange)

25 SC 7min tempo, 4x800, 4x100

Run: 1.23 mile, 1.12 mile, 3200.00 m, 400.00 m, 0.91 mile(5.50 mile)
Run Time: 00:10:05, 00:07:02, 00:08:01(00:25:08)
Run Pace: 08:11.86 /mile, 06:16.78 /mile, 08:48.57 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

26 SC Long Run

Run: 8.02 mile
Run Time: 01:05:33
Run Pace: 08:10.39 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange)

27 SC recov run

Run: 4.02 mile, 0.26 mile(4.28 mile)
Run Time: 00:29:40, 00:01:22(00:31:02)
Run Pace: 07:22.78 /mile, 05:15.38 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

28

Run: 31.32 mile
Run Time: 03:46:26

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