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Calendar of Melissa Rains - August, 2017

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 semi XL

Run: 9.00 mile
Run Shoe: Brooks

31
1

Run: 4.50 mile
Run Shoe: Nike

2 mini double

Run: 5.25 mile, 3.50 mile(8.75 mile)
Run Time: 00:37:54, 00:26:38(01:04:32)
Run Pace: 07:13.14 /mile, 07:36.57 /mile
Run Shoe: Brooks, Racing Flats

3 hill workout

Run: 7.75 mile
Run Time: 01:01:00
Run Pace: 07:52.25 /mile
Run Shoe: Nike

4
5 accidental 3 mile tempo

Run: 5.50 mile
Run Shoe: Nike

Run: 35.50 mile
Run Time: 02:05:32

6 XL

Run: 13.50 mile
Run Time: 01:40:35
Run Pace: 07:27.03 /mile
Run Shoe: Brooks

7

Run: 5.50 mile
Run Shoe: Nike

8

Run: 10.25 mile
Run Shoe: Nike

9

Run: 4.25 mile
Run Shoe: Brooks

10

Run: 6.50 mile
Run Time: 00:47:58
Run Pace: 07:22.76 /mile
Run Shoe: Nike

11

Run: 6.00 mile
Run Shoe: Nike

12

Run: 46.00 mile
Run Time: 02:28:33

13
14

Run: 14.50 mile
Run Time: 01:47:19
Run Pace: 07:24.06 /mile
Run Shoe: Brooks

15

Run: 8.25 mile
Run Time: 00:58:45
Run Pace: 07:07.27 /mile
Run Shoe: Nike

16

Run: 5.25 mile
Run Time: 00:39:15
Run Pace: 07:28.57 /mile
Run Shoe: Brooks

17

Run: 6.50 mile
Run Shoe: Brooks

18 fartlek workout

Run: 8.50 mile
Run Time: 01:04:29
Run Pace: 07:35.17 /mile
Run Shoe: Brooks

19 double

Run: 7.50 mile
Run Shoe: Nike

Run: 50.50 mile
Run Time: 04:29:48

20 meeting with pap

Run: 10.00 mile
Run Shoe: Brooks

21

Run: 7.50 mile
Run Shoe: Brooks

22 5k tempo

Run: 4.00 mile, 4.50 mile(8.50 mile)
Run Shoe: Brooks, Racing Flats

23

Run: 7.00 mile
Run Shoe: Brooks

24 interval workout

Run: 3.50 mile, 2.00 mile, 1.50 mile(7.00 mile)
Run Shoe: Brooks, Racing Flats, spikes

25

Run: 5.00 mile
Run Shoe: Brooks

26 alumni race

Run: 5.50 mile, 3.00 mile(8.50 mile)
Run Shoe: Brooks, spikes

Run: 53.50 mile

27

Run: 11.00 mile
Run Time: 01:26:55
Run Pace: 07:54.09 /mile
Run Shoe: Saucony

28

Run: 7.25 mile
Run Time: 00:53:07
Run Pace: 07:19.58 /mile
Run Shoe: Launch

29

Run: 7.25 mile
Run Shoe: Saucony

30 workout

Run: 2.50 mile, 5.50 mile(8.00 mile)
Run Shoe: Launch, Racing Flats

31

Run: 8.00 mile
Run Shoe: Saucony

1

Run: 5.50 mile
Run Shoe: Launch

2 cal

Run: 4.00 mile, 4.00 mile(8.00 mile)
Run Shoe: Saucony, spikes

Run: 55.00 mile
Run Time: 02:20:02

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