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Calendar of Matt Karee - November, 2017

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 Frick Mondays, Strides

Run: 8.50 mile, 0.38 mile(8.88 mile)
Run Time: 00:59:41, 00:01:30(01:01:11)
Run Pace: 07:01.29 /mile, 03:56.84 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

31 3x4x400m in Schenley

Run: 3.20 mile, 3.00 mile, 1.75 mile(7.95 mile)
Run Time: 00:23:22, 00:15:00, 00:14:00(00:52:22)
Run Pace: 07:18.12 /mile, 05:00 /mile, 08:00 /mile
Run Shoe: NB FreshFoam, NB FreshFoam, NB FreshFoam

1 Schenley

Run: 8.17 mile
Run Time: 01:00:17
Run Pace: 07:22.71 /mile
Run Shoe: NB FreshFoam

2 Short Birm, Strides

Run: 6.35 mile, 0.38 mile(6.73 mile)
Run Time: 00:47:01, 00:01:30(00:48:31)
Run Pace: 07:24.25 /mile, 03:56.84 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

3 5K Time Trial

Run: 2.10 mile, 0.85 mile, 3.13 mile, 1.93 mile(8.01 mile)
Run Time: 00:15:02, 00:05:01, 00:15:39, 00:15:30(00:51:12)
Run Pace: 07:09.52 /mile, 05:54.11 /mile, 05:00 /mile, 08:01.86 /mile
Run Shoe: NB FreshFoam, NB FreshFoam, NB FreshFoam, NB FreshFoam

4 Schenley

Run: 8.43 mile
Run Time: 01:04:04
Run Pace: 07:35.99 /mile
Run Shoe: NB FreshFoam

5 Smithfield

Run: 9.45 mile
Run Time: 01:07:31
Run Pace: 07:08.67 /mile
Run Shoe: NB FreshFoam

Run: 57.62 mile
Run Time: 06:45:08

6 Tunnel, Strides

Run: 8.20 mile, 0.38 mile(8.58 mile)
Run Time: 00:59:36, 00:01:30(01:01:06)
Run Pace: 07:16.09 /mile, 03:56.84 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

7 3x800m, 4x400m, 4x200m

Run: 3.15 mile, 3.00 mile, 1.00 mile(7.15 mile)
Run Time: 00:23:43, 00:15:00, 00:08:10(00:46:53)
Run Pace: 07:31.74 /mile, 05:00 /mile, 08:10 /mile
Run Shoe: NB FreshFoam, NB FreshFoam, NB FreshFoam

8 Frick

Run: 10.07 mile
Run Time: 01:14:14
Run Pace: 07:22.30 /mile
Run Shoe: NB FreshFoam

9 Tunnel, Strides

Run: 8.14 mile, 0.38 mile(8.52 mile)
Run Time: 00:55:48, 00:01:30(00:57:18)
Run Pace: 06:51.30 /mile, 03:56.84 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

10 Tempo Fartlek

Run: 2.33 mile, 11.17 mile(13.50 mile)
Run Time: 00:17:51, 01:14:48(01:32:39)
Run Pace: 07:39.65 /mile, 06:41.79 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

11 Spectating

Run: 5.00 mile
Run Time: 00:36:17
Run Pace: 07:15.4 /mile
Run Shoe: NB FreshFoam

12 Island Loop

Run: 11.52 mile
Run Time: 01:24:58
Run Pace: 07:22.53 /mile
Run Shoe: NB FreshFoam

Run: 64.34 mile
Run Time: 07:33:25

13 Frick Mondays, Strides

Run: 8.50 mile, 0.25 mile(8.75 mile)
Run Time: 01:02:54, 00:01:00(01:03:54)
Run Pace: 07:24 /mile, 04:00 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

14 1000m, 4x200

Run: 3.00 mile, 0.63 mile, 1.00 mile, 2.94 mile(7.57 mile)
Run Time: 00:21:00, 00:02:39, 00:06:00, 00:23:59(00:53:38)
Run Pace: 07:00 /mile, 04:12.38 /mile, 06:00 /mile, 08:09.45 /mile
Run Shoe: NB FreshFoam, NB FreshFoam, NB FreshFoam, NB FreshFoam

15 Schenley

Run: 8.35 mile
Run Time: 00:59:03
Run Pace: 07:04.31 /mile
Run Shoe: NB FreshFoam

16 Birm, Strides

Run: 7.28 mile, 0.31 mile(7.59 mile)
Run Time: 00:51:54, 00:01:15(00:53:09)
Run Pace: 07:07.74 /mile, 04:01.93 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

17 Fartlek

Run: 8.11 mile
Run Time: 00:57:16
Run Pace: 07:03.67 /mile
Run Shoe: NB FreshFoam

18 Island Loop

Run: 12.10 mile
Run Time: 01:23:09
Run Pace: 06:52.31 /mile
Run Shoe: NB FreshFoam

19 Rest Day

Run: 52.47 mile
Run Time: 06:10:09

20 Reservoir w/ Strides in Run

Run: 9.12 mile
Run Time: 01:01:57
Run Pace: 06:47.56 /mile
Run Shoe: NB FreshFoam

21 6x800, 4x200

Run: 3.00 mile, 3.00 mile, 1.00 mile, 2.45 mile(9.45 mile)
Run Time: 00:22:40, 00:15:00, 00:06:00, 00:20:39(01:04:19)
Run Pace: 07:33.33 /mile, 05:00 /mile, 06:00 /mile, 08:25.71 /mile
Run Shoe: NB FreshFoam, NB FreshFoam, NB FreshFoam, NB FreshFoam

22 Easy Day

Run: 7.13 mile
Run Time: 00:51:40
Run Pace: 07:14.78 /mile
Run Shoe: NB FreshFoam

23 Ohio River Trail, Strides

Run: 8.70 mile, 0.38 mile(9.08 mile)
Run Time: 01:00:42, 00:01:30(01:02:12)
Run Pace: 06:58.62 /mile, 03:56.84 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

24 Fartlek

Run: 7.79 mile
Run Time: 00:50:32
Run Pace: 06:29.21 /mile
Run Shoe: NB FreshFoam

25 Recovery w/ Strides

Run: 7.22 mile
Run Time: 00:48:56
Run Pace: 06:46.64 /mile
Run Shoe: NB FreshFoam

26 Point

Run: 13.00 mile
Run Time: 01:34:35
Run Pace: 07:16.53 /mile
Run Shoe: NB FreshFoam

Run: 62.79 mile
Run Time: 07:14:11

27 Duq

Run: 8.50 mile
Run Time: 01:01:56
Run Pace: 07:17.17 /mile
Run Shoe: NB FreshFoam

28 3x4x300m

Run: 3.02 mile, 3.70 mile, 3.04 mile(9.76 mile)
Run Time: 00:21:37, 00:23:04, 00:24:48(01:09:29)
Run Pace: 07:09.47 /mile, 06:14.05 /mile, 08:09.47 /mile
Run Shoe: NB FreshFoam, NB FreshFoam, NB FreshFoam

29 Fricc

Run: 9.00 mile
Run Time: 01:02:32
Run Pace: 06:56.88 /mile
Run Shoe: NB FreshFoam

30 Schenley

Run: 5.52 mile
Run Time: 00:40:04
Run Pace: 07:15.50 /mile
Run Shoe: NB FreshFoam

1 Tempo

Run: 2.43 mile, 4.00 mile, 4.20 mile(10.63 mile)
Run Time: 00:17:37, 00:21:26, 00:31:13(01:10:16)
Run Pace: 07:14.97 /mile, 05:21.5 /mile, 07:25.95 /mile
Run Shoe: NB FreshFoam, NB FreshFoam, NB FreshFoam

2 Birm

Run: 7.16 mile
Run Time: 00:53:44
Run Pace: 07:30.27 /mile
Run Shoe: NB FreshFoam

3 Island Loop (see daily note)

Run: 12.58 mile
Run Time: 01:30:04
Run Pace: 07:09.57 /mile
Run Shoe: NB FreshFoam

Run: 63.15 mile
Run Time: 07:28:05

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