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Calendar of mchoward1449 - January, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 10 easy w/ Tom Haag (Bike Trail through Silver Lak

Run: 10.00 mile
Run Time: 01:28:00
Run Pace: 08:48 /mile
Run Shoe: Brooks White/Black Launch

31
1
2 3 smooth on TMill @ WHS

Run: 3.00 mile
Run Time: 00:24:55
Run Pace: 08:18.33 /mile
Run Shoe: Brooks White/Black Launch

3 3 progressive on TMill @ WHS

Run: 3.00 mile
Run Time: 00:24:30
Run Pace: 08:10 /mile
Run Shoe: Brooks White/Black Launch

4 3 smooth on TMill @ WHS

Run: 3.00 mile
Run Time: 00:24:39
Run Pace: 08:13 /mile
Run Shoe: Brooks White/Black Launch

5

Run: 19.00 mile
Run Time: 02:42:04

6 3x15 minutes on / 5 minutes walking on Bike Trail

Run: 5.50 mile
Run Time: 00:45:00
Run Pace: 08:10.90 /mile
Run Shoe: Brooks White/Black Launch

7 3 smooth on TMill @ WHS

Run: 3.00 mile
Run Time: 00:25:18
Run Pace: 08:26 /mile
Run Shoe: Brooks White/Black Launch

8 3 solid on TMill @ WHS

Run: 3.00 mile
Run Time: 00:24:22
Run Pace: 08:07.33 /mile
Run Shoe: Brooks White/Black Launch

9 3 progressive on TMill @ WHS

Run: 3.00 mile
Run Time: 00:23:48
Run Pace: 07:56 /mile
Run Shoe: Brooks White/Black Launch

10
11 3 strong on TMill @ WHS

Run: 3.00 mile
Run Time: 00:23:53
Run Pace: 07:57.66 /mile
Run Shoe: Brooks White/Black Launch

12 3 easy on TMill @ Home

Run: 3.00 mile
Run Time: 00:25:18
Run Pace: 08:26 /mile
Run Shoe: Brooks White/Black Launch

Run: 20.50 mile
Run Time: 02:47:39

13 8 easy w/ Rats from Bolanz (snowy)

Run: 8.00 mile
Run Time: 01:14:42
Run Pace: 09:20.25 /mile
Run Shoe: Brooks White/Black Launch

14
15 3 solid on TMill @ WHS

Run: 3.00 mile
Run Time: 00:23:45
Run Pace: 07:55 /mile
Run Shoe: Brooks White/Black Launch

16
17 3 smooth on TMill @ WHS

Run: 3.00 mile
Run Time: 00:23:48
Run Pace: 07:56 /mile
Run Shoe: Brooks White/Black Launch

18
19

Run: 14.00 mile
Run Time: 02:02:15

20
21
22 5 x 1 Mile w/ 4:00 Rowing Recovery on Track @ Nat

Run: 5.00 mile
Run Time: 00:37:23
Run Pace: 07:28.6 /mile
Run Shoe: Brooks White/Black Launch

23
24
25
26

Run: 5.00 mile
Run Time: 00:37:23

27
28
29
30
31
1
2
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