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Calendar of Lance Logan - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31
1 Hood 4.2

Run: 4.20 mile
Run Time: 00:33:49
Run Pace: 08:03.09 /mile
Run Shoe: New Balance 1080

2
3 *note

CoreCompleted

4 SloValley 5

Run: 5.00 mile
Run Time: 00:39:55
Run Pace: 07:59 /mile
Run Shoe: Brooks Launch 5 Blue

5 Duvall Cherry Valley 5

Run: 5.00 mile
Run Time: 00:41:46
Run Pace: 08:21.2 /mile
Run Shoe: Brooks Adrenaline GTS 18
CoreCompleted

6 Duvall from depot 4.1

Run: 4.10 mile
Run Time: 00:34:08
Run Pace: 08:19.51 /mile
Run Shoe: Brooks Adrenaline GTS 18

Run: 18.30 mile
Run Time: 02:29:38

7 PYB gym

Run: 4.00 mile
Run Time: 00:32:08
Run Pace: 08:02 /mile
Run Shoe: Brooks Adrenaline GTS 18
Exercise Bike: 6.90 mile
Exercise Bike Time: 00:20:00
Exercise Bike Pace: 02:53.91 /mile
CoreCompleted

8 PYB gym

Run: 4.00 mile
Run Time: 00:33:30
Run Pace: 08:22.5 /mile
Run Shoe: Brooks Adrenaline GTS 18
Exercise Bike: 6.00 mile
Exercise Bike Time: 00:20:00
Exercise Bike Pace: 03:20 /mile
CoreCompleted

9
10 SloValley 4

Run: 4.00 mile
Run Time: 00:29:34
Run Pace: 07:23.5 /mile
Run Shoe: Brooks Adrenaline GTS 18
CoreCompleted

11 SloValley 5 x 3:00 on the 5's

Run: 6.30 mile
Run Shoe: Brooks Adrenaline GTS 18

12 Long day in Orting...home @ 1:30am
13 Depot up to home 5

Run: 5.00 mile
Run Time: 00:40:50
Run Pace: 08:10 /mile
Run Shoe: Brooks Adrenaline GTS 18

Run: 23.30 mile
Run Time: 02:16:02
Exercise Bike: 12.90 mile
Exercise Bike Time: 00:40:00

14 Worked a bit late

CoreCompleted

15 PYB Gym

Run: 3.10 mile
Run Time: 00:24:00
Run Pace: 07:44.51 /mile
Run Shoe: Brooks Adrenaline GTS 18
Exercise Bike: 3.38 mile
Exercise Bike Time: 00:10:00
Exercise Bike Pace: 02:57.51 /mile
CoreCompleted

16 PYB Gym

Run: 4.00 mile
Run Time: 00:31:36
Run Pace: 07:54 /mile
Run Shoe: Brooks Adrenaline GTS 18
Exercise Bike: 4.50 mile
Exercise Bike Time: 00:15:00
Exercise Bike Pace: 03:20 /mile

17 PYB Gym

Run: 4.00 mile
Run Time: 00:31:25
Run Pace: 07:51.25 /mile
Run Shoe: Brooks Adrenaline GTS 18
Exercise Bike: 5.05 mile
Exercise Bike Time: 00:15:00
Exercise Bike Pace: 02:58.21 /mile
CoreCompleted

18 shit...should've run
19 Big Rock Field 3 x mile-ish

Run: 3.50 mile, 4.00 mile(7.50 mile)
Run Shoe: Brooks Adrenaline GTS 18, Asics 33 red

20 Bubp visit

Run: 18.60 mile
Run Time: 01:27:01
Exercise Bike: 12.93 mile
Exercise Bike Time: 00:40:00

21 SloValley 8 from Carnation

Run: 8.00 mile
Run Time: 01:01:41
Run Pace: 07:42.62 /mile
Run Shoe: Brooks Adrenaline GTS 18
CoreCompleted

22 hurt!
23 Sammamish River 6.12

Run: 6.12 mile
Run Time: 00:43:59
Run Pace: 07:11.20 /mile
Run Shoe: Brooks Adrenaline GTS 18

24 Wimmer Gym

Run: 3.00 mile
Run Time: 00:21:30
Run Pace: 07:10 /mile
Run Shoe: Asics 33 red
Pushups: 80
CoreCompleted

25 Lake Sammamish 7.8 - 6 x 3:00 on the 5:00's

Run: 7.80 mile
Run Shoe: Asics 33 red

26 Depot to Home 3.64

Run: 3.64 mile
Run Time: 00:29:51
Run Pace: 08:12.03 /mile
Run Shoe: Brooks Adrenaline GTS 18

27 Hood 4

Run: 4.00 mile
Run Time: 00:31:30
Run Pace: 07:52.5 /mile
Run Shoe: Brooks Adrenaline GTS 18
Pushups: 48
CoreCompleted

Run: 32.56 mile
Run Time: 03:08:31
Pushups: 128

28
29 Quick Sammamish Trail 4 with 2 quick miles

Run: 4.00 mile
Run Time: 00:29:38
Run Pace: 07:24.5 /mile
Run Shoe: Asics 33 red

30 PYB Gym

Pushups: 80
Exercise Bike: 6.00 mile
Exercise Bike Time: 00:20:00
Exercise Bike Pace: 03:20 /mile
Elliptical: 2.34 mile
Elliptical Time: 00:20:00
Elliptical Pace: 08:32.82 /mile
CoreCompleted

31 SloValley 5.35

Run: 4.35 mile
Run Time: 00:32:29
Run Pace: 07:28.04 /mile
Run Shoe: Brooks Adrenaline GTS 18

1 Lake Sammamish 3 x mile w 3:00 rest

Run: 7.28 mile
Run Shoe: Asics 33 red

2

Pushups: 60
CoreCompleted

3 Pipline 9.63

Run: 9.63 mile
Run Time: 01:22:34
Run Pace: 08:34.43 /mile
Run Shoe: Brooks Adrenaline GTS 18

Run: 25.26 mile
Run Time: 02:24:41
Pushups: 140
Exercise Bike: 6.00 mile
Exercise Bike Time: 00:20:00
Elliptical: 2.34 mile
Elliptical Time: 00:20:00

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