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Calendar of Laurel Kruger - December, 2017

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
26 Figure 8 + High to 13th at dusk

Run: 6.18 mile
Run Time: 00:46:56
Run Pace: 07:35.66 /mile
Run Shoe: Topo Ultrafly

27 To edge of downtown and back + inner loop

Run: 6.52 mile
Run Time: 00:55:46
Run Pace: 08:33.19 /mile
Run Shoe: Topo Ultrafly

28 17th > Monaco > 26th loop

Run: 7.25 mile
Run Time: 00:56:08
Run Pace: 07:44.55 /mile
Run Shoe: Topo Ultrafly

29 Down golf course + extra loop at City Park

Run: 5.82 mile
Run Time: 00:45:39
Run Pace: 07:50.61 /mile
Run Shoe: Topo Ultrafly

30 Edge of Wash park

Run: 6.02 mile
Run Time: 00:49:37
Run Pace: 08:14.51 /mile
Run Shoe: Topo Ultrafly

1 17 > Monaco > golf course loop (again)

Run: 7.43 mile
Run Time: 00:59:00
Run Pace: 07:56.44 /mile
Run Shoe: Topo Ultrafly

2

Run: 39.22 mile
Run Time: 05:13:06

3 Parkway loop to Cheesman at dusk

Run: 8.24 mile
Run Time: 01:03:47
Run Pace: 07:44.44 /mile
Run Shoe: Topo Fli-lyte 2

4 Cold, running club

Run: 5.40 mile
Run Time: 00:42:29
Run Pace: 07:52.03 /mile
Run Shoe: Topo Fli-lyte 2

5 "Speed" ? + easy miles on inner loop

Run: 6.76 mile
Run Time: 00:52:30
Run Pace: 07:45.97 /mile
Run Shoe: Topo Fli-lyte 2

6 17th > Monaco > 26th loop + extra in park

Run: 7.66 mile
Run Time: 01:02:03
Run Pace: 08:06.03 /mile
Run Shoe: Topo Ultrafly

7 Part of Wash Park

Run: 7.27 mile
Run Time: 00:57:50
Run Pace: 07:57.30 /mile
Run Shoe: Topo Fli-lyte 2

8 Laps of inner loop - 15 minute tempo

Run: 8.73 mile
Run Time: 01:06:28
Run Pace: 07:36.81 /mile
Run Shoe: Topo Fli-lyte 2

9 Little morning run at City Park

Run: 4.12 mile
Run Time: 00:32:50
Run Pace: 07:58.15 /mile
Run Shoe: Topo Fli-lyte 2

Run: 48.18 mile
Run Time: 06:17:57

10 Wash Park

Run: 8.19 mile
Run Time: 01:04:49
Run Pace: 07:54.84 /mile
Run Shoe: Topo Fli-lyte 2

11 Skipped stones

Run: 5.44 mile
Run Time: 00:45:20
Run Pace: 08:20 /mile
Run Shoe: Topo Ultrafly

12 Little ladder workout: 800-600-400-200

Run: 7.80 mile
Run Time: 01:01:45
Run Pace: 07:55 /mile
Run Shoe: Topo Fli-lyte 2

13 Super easy 2x inner loop

Run: 6.10 mile
Run Time: 00:53:00
Run Pace: 08:41.31 /mile
Run Shoe: Topo Ultrafly

14 Wash Park with Delaney

Run: 10.10 mile
Run Time: 01:19:23
Run Pace: 07:51.58 /mile
Run Shoe: Topo Fli-lyte 2

15 Monaco with Stephen

Run: 4.76 mile
Run Time: 00:36:39
Run Pace: 07:41.97 /mile
Run Shoe: Topo Fli-lyte 2

16

Run: 42.39 mile
Run Time: 05:40:56

17 Wash Park

Run: 8.10 mile
Run Time: 01:02:53
Run Pace: 07:45.80 /mile
Run Shoe: Topo Fli-lyte 2

18 Ran around closed golf course

Run: 6.13 mile
Run Time: 00:48:48
Run Pace: 07:57.65 /mile
Run Shoe: Topo Fli-lyte 2

19 8x400 with 200 jog recovery

Run: 8.37 mile
Run Time: 01:03:50
Run Pace: 07:37.58 /mile
Run Shoe: Topo Fli-lyte 2

20 Golf course again

Run: 5.54 mile
Run Time: 00:45:39
Run Pace: 08:14.40 /mile
Run Shoe: Topo Ultrafly

21 First snow

Run: 7.95 mile
Run Time: 01:05:20
Run Pace: 08:13.08 /mile
Run Shoe: Topo Fli-lyte 2

22 Long run: Wash Park x2

Run: 10.70 mile
Run Time: 01:23:37
Run Pace: 07:48.87 /mile
Run Shoe: Topo Fli-lyte 2

23

Run: 46.79 mile
Run Time: 06:10:07

24 Slushy snow – 17th > Hudson > 26th > Manual

Run: 7.44 mile
Run Time: 01:01:04
Run Pace: 08:12.47 /mile
Run Shoe: Topo Ultrafly

25 Gave myself the x-mas gift of a terrible tempo run

Run: 9.02 mile
Run Time: 01:10:03
Run Pace: 07:45.96 /mile
Run Shoe: Topo Fli-lyte 2

26 Hella laps in the tiny downstairs pool

Swim: 1.00 mile
Swim Time: 00:50:00
Swim Pace: 50:00 /mile

27 Part of Wash Park

Run: 7.03 mile
Run Time: 00:55:13
Run Pace: 07:51.26 /mile
Run Shoe: Topo Fli-lyte 2

28 Figure 8

Run: 5.41 mile
Run Time: 00:42:05
Run Pace: 07:46.72 /mile
Run Shoe: Topo Ultrafly

29 5x800 with 400 jog recovery

Run: 7.71 mile
Run Time: 00:59:57
Run Pace: 07:46.53 /mile
Run Shoe: Topo Fli-lyte 2

30 Inner loop plus a little

Run: 5.22 mile
Run Time: 00:42:19
Run Pace: 08:06.39 /mile
Run Shoe: Topo Ultrafly

Run: 41.83 mile
Run Time: 05:30:41
Swim: 1.00 mile
Swim Time: 00:50:00

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