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Calendar of Laurel Kruger - February, 2018

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
28 Treadmill

Run: 6.00 mile
Run Time: 00:49:11
Run Pace: 08:11.83 /mile
Run Shoe: Skechers Forza 3

29 Parkway loop to Cheesman

Run: 8.10 mile
Run Time: 01:04:48
Run Pace: 08:00 /mile
Run Shoe: Topo Fli-lyte 2

30 Franklin > 26th > Colorado > back through park

Run: 6.00 mile
Run Time: 00:48:01
Run Pace: 08:00.16 /mile
Run Shoe: Skechers Forza 3

31 Wash Park plus extra at Cheesman

Run: 10.22 mile
Run Time: 01:23:56
Run Pace: 08:12.75 /mile
Run Shoe: Topo Fli-lyte 2

1 6x200 with 200 recovery

Run: 6.02 mile
Run Time: 00:51:28
Run Pace: 08:32.95 /mile
Run Shoe: Topo Fli-lyte 2

2
3 Craptastic tempo run @ City Park

Run: 7.16 mile
Run Time: 00:53:46
Run Pace: 07:30.55 /mile
Run Shoe: Topo Fli-lyte 2

Run: 43.50 mile
Run Time: 05:51:10

4 Thought it might be icy, treadmill

Run: 6.00 mile
Run Time: 00:49:31
Run Pace: 08:15.16 /mile
Run Shoe: Skechers Forza 3

5 4x(400, 200 jog, 200, 400 jog)

Run: 6.25 mile
Run Time: 00:48:51
Run Pace: 07:48.96 /mile
Run Shoe: Skechers Forza 3

6 Bike

Exercise Bike: 17.70 mile
Exercise Bike Time: 01:00:00
Exercise Bike Pace: 03:23.38 /mile

7 Exercise bike day 2

Exercise Bike: 19.70 mile
Exercise Bike Time: 01:10:00
Exercise Bike Pace: 03:33.19 /mile

8 Crappy ladder workout + bike

Run: 5.00 mile
Run Time: 00:37:08
Run Pace: 07:25.6 /mile
Run Shoe: Skechers Forza 3
Exercise Bike: 9.20 mile
Exercise Bike Time: 00:33:00
Exercise Bike Pace: 03:35.21 /mile

9

Exercise Bike: 23.19 mile
Exercise Bike Time: 01:20:00
Exercise Bike Pace: 03:26.98 /mile

10

Run: 17.25 mile
Run Time: 02:15:30
Exercise Bike: 69.79 mile
Exercise Bike Time: 04:03:00

11

Swim: 1650.00 yd
Swim Time: 00:43:00
Swim Pace: 45:51.91 /mile
Aqua Jog Time: 00:25:00

12 Tempoish to test out foot

Run: 7.00 mile
Run Time: 00:52:50
Run Pace: 07:32.85 /mile
Run Shoe: Skechers Forza 3

13 10x150 hill sprints up Esplanade

Run: 5.90 mile
Run Time: 00:46:00
Run Pace: 07:47.79 /mile
Run Shoe: Skechers Forza 3

14

Swim: 1750.00 yd
Swim Time: 00:45:00
Swim Pace: 45:15.34 /mile
Aqua Jog Time: 00:20:00

15

Exercise Bike: 25.15 mile
Exercise Bike Time: 01:20:00
Exercise Bike Pace: 03:10.85 /mile

16 6x5:00 hard, 2:00 easy

Exercise Bike: 27.09 mile
Exercise Bike Time: 01:30:00
Exercise Bike Pace: 03:19.33 /mile

17

Swim: 1.93 mile
Swim Time: 01:28:00
Aqua Jog Time: 00:45:00
Run: 12.90 mile
Run Time: 01:38:50
Exercise Bike: 52.24 mile
Exercise Bike Time: 02:50:00

18 Never ending pool day

Aqua Jog Time: 00:46:42
Swim: 1750.00 yd
Swim Time: 00:39:35
Swim Pace: 39:48.49 /mile

19 Ladder workout

Aqua Jog Time: 00:55:00
Swim: 750.00 yd
Swim Time: 00:18:00
Swim Pace: 42:14.31 /mile

20 Progression

Exercise Bike: 19.10 mile
Exercise Bike Time: 01:00:00
Exercise Bike Pace: 03:08.48 /mile

21 5x5:00t, 5x3:00, 5x1:00 with 1:00 recovery

Aqua Jog Time: 01:15:00
Swim: 1300.00 yd
Swim Time: 00:29:38
Swim Pace: 40:07.06 /mile

22 9x3:00 with 2:00 recovery, long cool down

Exercise Bike: 28.34 mile
Exercise Bike Time: 01:30:00
Exercise Bike Pace: 03:10.54 /mile

23 Easy recovery day

Swim: 2000.00 yd
Swim Time: 00:45:20
Swim Pace: 39:53.52 /mile

24 Ladder

Aqua Jog Time: 00:50:00
Swim: 1750.00 yd
Swim Time: 00:39:40
Swim Pace: 39:53.52 /mile

Aqua Jog Time: 03:46:42
Swim: 4.29 mile
Swim Time: 02:52:13
Exercise Bike: 47.44 mile
Exercise Bike Time: 02:30:00

25 Mile PR! + 10x3:00 pool running intervals

Aqua Jog Time: 00:52:00
Swim: 1750.00 yd
Swim Time: 00:37:36
Swim Pace: 37:48.81 /mile

26 Steady/borderline tempo?

Exercise Bike: 16.88 mile
Exercise Bike Time: 00:50:00
Exercise Bike Pace: 02:57.72 /mile

27 12x2:00 with :30 recovery

Aqua Jog Time: 01:05:00
Swim: 1300.00 yd
Swim Time: 00:28:30
Swim Pace: 38:35.00 /mile

28 Recovery

Aqua Jog Time: 00:45:30
Swim: 1850.00 yd
Swim Time: 00:40:00
Swim Pace: 38:03.17 /mile

1 8x5:00 with 1:00 recovery

Aqua Jog Time: 01:05:30
Swim: 650.00 yd
Swim Time: 00:14:30
Swim Pace: 39:15.61 /mile

2
3

Aqua Jog Time: 03:48:00
Swim: 3.15 mile
Swim Time: 02:00:36
Exercise Bike: 16.88 mile
Exercise Bike Time: 00:50:00

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