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Calendar of Laurel Kruger - September, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
27 First run on Smith course

Run: 5.19 mile
Run Time: 00:46:40
Run Pace: 08:59.49 /mile
Run Shoe: Topo ultrafly
Elliptical Time: 00:45:00

28 Bike workout in ITT

Exercise Bike Time: 01:20:00

29 Nice run with team!

Run: 5.50 mile
Run Time: 00:48:00
Run Pace: 08:43.63 /mile
Run Shoe: Topo ultrafly

30 Double bike + strides + team lift

Exercise Bike Time: 00:40:00, 00:55:00(01:35:00)

31 First workout back!! 6x800 tempo grass loops

Run: 5.80 mile
Run Time: 00:45:00
Run Pace: 07:45.51 /mile
Run Shoe: Skechers Forza 3
Exercise Bike Time: 00:26:00

1 "Long run" at Chesterfield gorge

Run: 6.05 mile
Run Time: 00:54:00
Run Pace: 08:55.53 /mile
Run Shoe: Topo ultrafly

2

Run: 22.54 mile
Run Time: 03:13:40
Elliptical Time: 00:45:00
Exercise Bike Time: 03:21:00

3 Guys loop 1200s workout - #comebackszn

Run: 7.38 mile
Run Time: 01:06:00
Run Pace: 08:56.58 /mile
Run Shoe: Skechers Forza 3
Aqua Jog Time: 00:45:00

4 Double day

Exercise Bike Time: 01:00:00, 00:40:00(01:40:00)

5 Magic Bush run w/ Dayln and Camille, crazy easy

Run: 5.00 mile
Run Time: 00:47:30
Run Pace: 09:30 /mile
Run Shoe: Topo ultrafly

6 x-train day - feeling good

Exercise Bike Time: 01:00:00
Elliptical Time: 00:20:00

7 Pre-race with Bea

Run: 3.42 mile
Run Time: 00:30:04
Run Pace: 08:47.48 /mile
Run Shoe: Skechers Forza 3

8 Smith Invite!

Run: 1.82 mile, 2.14 mile, 3.20 mile(7.16 mile)
Run Time: 00:18:30, 00:19:40, 00:21:33(00:59:43)
Run Pace: 10:09.89 /mile, 09:11.40 /mile, 06:44.06 /mile
Run Shoe: Skechers Forza 3, Skechers Forza 3, Skechers Forza 3

9 Beautiful O&B across the bridge + cross ramp

Run: 5.10 mile
Run Time: 00:40:47
Run Pace: 07:59.80 /mile
Run Shoe: Topo ultrafly
Elliptical Time: 00:45:00

Run: 28.06 mile
Run Time: 04:04:04
Aqua Jog Time: 00:45:00
Exercise Bike Time: 02:40:00
Elliptical Time: 01:05:00

10 x-train and lift

Exercise Bike Time: 01:00:00, 00:20:00(01:20:00)

11 3xmile on girls' hill

Run: 7.05 mile
Run Time: 01:00:00
Run Pace: 08:30.63 /mile
Run Shoe: Skechers Forza 3

12 Lovely cloudy day with Bettina

Run: 6.50 mile
Run Time: 00:54:00
Run Pace: 08:18.46 /mile
Run Shoe: Topo ultrafly

13
14 6000m tempo

Run: 7.70 mile
Run Shoe: Skechers Forza 3

15 Beautiful "Long run" at Ashley reservoir

Run: 8.05 mile
Run Time: 01:13:10
Run Pace: 09:05.34 /mile
Run Shoe: Topo ultrafly

16

Exercise Bike Time: 01:20:00
Run: 29.30 mile
Run Time: 03:07:10

17
18
19 Fast easy day w Haley and Karena!

Run: 7.34 mile
Run Time: 00:59:00
Run Pace: 08:02.28 /mile
Run Shoe: Topo ultrafly

20
21
22
23 Fitzgerald

Run: 9.25 mile
Run Time: 01:28:40
Run Pace: 09:35.13 /mile
Run Shoe: Topo ultrafly

Run: 16.59 mile
Run Time: 02:27:40

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