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Calendar of Matt Karee - December, 2017

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

4 Schendesheptrackloop, Strides

Run: 7.87 mile, 0.38 mile(8.25 mile)
Run Time: 00:57:34, 00:01:30(00:59:04)
Run Pace: 07:18.88 /mile, 03:56.84 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

5 Fartlek on Birm

Run: 7.20 mile
Run Time: 00:50:00
Run Pace: 06:56.66 /mile
Run Shoe: NB FreshFoam

6 Schenley

Run: 7.41 mile
Run Time: 00:54:37
Run Pace: 07:22.24 /mile
Run Shoe: NB FreshFoam

7 Tempo Smithfield

Run: 9.49 mile
Run Time: 00:58:30
Run Pace: 06:09.86 /mile
Run Shoe: NB FreshFoam

8 Birm Recovery

Run: 7.39 mile
Run Time: 00:50:15
Run Pace: 06:47.98 /mile
Run Shoe: NB FreshFoam

9 Begin Down Week

Run: 3.62 mile
Run Time: 00:26:56
Run Pace: 07:26.40 /mile
Run Shoe: NB FreshFoam

10 Schen

Run: 5.46 mile
Run Time: 00:41:07
Run Pace: 07:31.83 /mile
Run Shoe: NB FreshFoam

Run: 48.82 mile
Run Time: 05:40:29

11 Off
12 Schenl

Comments: 1
Run: 6.44 mile
Run Time: 00:48:31
Run Pace: 07:32.01 /mile
Run Shoe: NB FreshFoam

13 Schenley

Run: 6.46 mile
Run Time: 00:47:27
Run Pace: 07:20.71 /mile
Run Shoe: NB FreshFoam

14 Off
15 Birm

Run: 7.16 mile
Run Time: 00:51:55
Run Pace: 07:15.05 /mile
Run Shoe: NB FreshFoam

16 Last Run in Pittsburgh

Run: 6.00 mile
Run Time: 00:43:31
Run Pace: 07:15.16 /mile
Run Shoe: NB FreshFoam

17 First Run in Elmira

Run: 9.00 mile
Run Time: 01:03:59
Run Pace: 07:06.55 /mile
Run Shoe: NB FreshFoam

Run: 35.06 mile
Run Time: 04:15:23

18 North Side, Strides

Run: 8.47 mile, 0.38 mile(8.85 mile)
Run Time: 00:59:06, 00:01:30(01:00:36)
Run Pace: 06:58.65 /mile, 03:56.84 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

19 Bad Tempo

Run: 5.00 mile
Run Time: 00:35:00
Run Pace: 07:00 /mile
Run Shoe: NB FreshFoam

20 Tempo Wednesday, 200s

Comments: 3
Run: 3.15 mile, 4.00 mile, 1.36 mile, 3.07 mile(11.58 mile)
Run Time: 00:22:30, 00:21:42, 00:09:34, 00:22:01(01:15:47)
Run Pace: 07:08.57 /mile, 05:25.5 /mile, 07:02.05 /mile, 07:10.29 /mile
Run Shoe: NB FreshFoam, NB FreshFoam, NB FreshFoam, NB FreshFoam

21 North Side-->Woodlawn, Strides

Run: 9.06 mile, 0.25 mile(9.31 mile)
Run Time: 01:05:18, 00:01:00(01:06:18)
Run Pace: 07:12.45 /mile, 04:00 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

22 Hills

Comments: 1
Run: 5.00 mile, 2.02 mile, 1.00 mile(8.02 mile)
Run Time: 00:35:13, 00:14:52, 00:07:32(00:57:37)
Run Pace: 07:02.6 /mile, 07:21.58 /mile, 07:32 /mile
Run Shoe: NB FreshFoam, NB FreshFoam, NB FreshFoam

23 Horseheads, Strides

Run: 9.03 mile, 0.38 mile(9.41 mile)
Run Time: 01:05:30, 00:01:30(01:07:00)
Run Pace: 07:15.21 /mile, 03:56.84 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

24 Long Run

Run: 11.24 mile
Run Time: 01:20:37
Run Pace: 07:10.33 /mile
Run Shoe: NB FreshFoam

Run: 63.41 mile
Run Time: 07:22:55

25 Merry Christmas

Run: 8.82 mile, 0.38 mile(9.20 mile)
Run Time: 01:01:10, 00:01:30(01:02:40)
Run Pace: 06:56.09 /mile, 03:56.84 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

26 Big Red

Comments: 3
Run: 3.00 mile, 4.00 mile, 3.50 mile(10.50 mile)
Run Time: 00:20:59, 00:30:00, 00:27:42(01:18:41)
Run Pace: 06:59.66 /mile, 07:30 /mile, 07:54.85 /mile
Run Shoe: NB FreshFoam, NB FreshFoam, NB FreshFoam

27 Treadmill

Run: 8.83 mile
Run Time: 01:00:00
Run Pace: 06:47.70 /mile
Run Shoe: NB FreshFoam

28 Treadmill Day 2

Run: 9.23 mile
Run Time: 01:03:00
Run Pace: 06:49.53 /mile
Run Shoe: NB FreshFoam

29 Bigger Red

Comments: 2
Run: 3.00 mile, 3.75 mile, 3.25 mile(10.00 mile)
Run Time: 00:20:58, 00:24:28, 00:25:05(01:10:31)
Run Pace: 06:59.33 /mile, 06:31.46 /mile, 07:43.07 /mile
Run Shoe: NB FreshFoam, NB FreshFoam, NB FreshFoam

30 RIT Campus

Comments: 1
Run: 8.40 mile, 0.32 mile(8.72 mile)
Run Time: 00:58:08, 00:01:15(00:59:23)
Run Pace: 06:55.23 /mile, 03:54.37 /mile
Run Shoe: NB FreshFoam, NB FreshFoam

31 Treadmill Long Run

Run: 12.10 mile
Run Time: 01:25:00
Run Pace: 07:01.48 /mile
Run Shoe: NB FreshFoam

Run: 68.58 mile
Run Time: 07:59:15

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