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Calendar of Kevin Murray - November, 2009

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1 Easy

Run: 6.00 mile
Run Time: 00:54:10
Run Pace: 09:01.66 /mile
Situps: 100
2

Run: 4.00 mile
Run Time: 00:36:22
Run Pace: 09:05.5 /mile
Situps: 100
3 unplanned off- stuck at work
4 Off Track workout

Run: 5.50 mile
Situps: 100
5

Run: 5.50 mile
Run Time: 00:50:45
Run Pace: 09:13.63 /mile
Situps: 100
6 rest
7 Turned pro today - 5k PR + $

Run: 3.10 mile, 3.90 mile(7.00 mile)
Run Time: 00:20:59, 00:40:00(01:00:59)
Run Pace: 06:46.12 /mile, 10:15.38 /mile
Situps: 100

Run: 28.00 mile
Run Time: 03:22:16
Situps: 500
8 Long

Run: 10.00 mile
Run Time: 01:29:50
Run Pace: 08:59 /mile
Situps: 100
9

Run: 4.00 mile
Run Time: 00:36:20
Run Pace: 09:05 /mile
Situps: 100
10 easy

Run: 4.00 mile
Situps: 100
11 Track workout

Run: 5.50 mile
Situps: 100
12 recovery

Run: 6.00 mile
Run Time: 00:54:17
Run Pace: 09:02.83 /mile
Situps: 100
13 rest
14 CRC long

Run: 13.00 mile
Run Time: 01:54:53
Run Pace: 08:50.23 /mile

Run: 42.50 mile
Run Time: 04:55:20
Situps: 500
15 Easy

Run: 4.00 mile
Run Time: 00:37:04
Run Pace: 09:16 /mile
Situps: 100
16 rest
17 Easy

Run: 6.00 mile
Run Time: 00:55:20
Run Pace: 09:13.33 /mile
Situps: 100
18 Track workout

Run: 6.00 mile
Situps: 100
19 recovery

Run: 6.00 mile
Run Time: 00:55:18
Run Pace: 09:13 /mile
Situps: 100
20 rest
21

Run: 14.27 mile
Run Time: 02:05:07
Run Pace: 08:46.06 /mile
Situps: 100

Run: 36.27 mile
Run Time: 04:32:49
Situps: 500
22 Easy

Run: 5.00 mile
Run Time: 00:45:37
Run Pace: 09:07.4 /mile
Situps: 100
23 rest
24

Run: 6.00 mile
Run Time: 00:55:18
Run Pace: 09:13 /mile
Situps: 100
25 Easy

Run: 3.00 mile
26 Flying Feather 4 mile

Run: 4.00 mile, 2.75 mile(6.75 mile)
Run Time: 00:28:16(00:28:16)
Run Pace: 07:04 /mile
27 Easy

Run: 6.00 mile
Run Time: 00:53:33
Run Pace: 08:55.5 /mile
Situps: 100
28 Easy

Run: 4.00 mile
Situps: 100

Run: 30.75 mile
Run Time: 03:02:44
Situps: 400
29 Long run

Run: 14.00 mile
Run Time: 02:06:03
Run Pace: 09:00.21 /mile
Situps: 100
30 Easy

Run: 5.00 mile
Run Time: 00:45:25
Run Pace: 09:05 /mile
Situps: 100
1 Rest
2 Intervals

Comments: 1
Run: 5.00 mile
Situps: 100
3 Easy

Run: 5.00 mile
Run Time: 00:46:45
Run Pace: 09:21 /mile
Situps: 100
4 Easy

Comments: 1
Run: 3.00 mile
Run Time: 00:27:15
Run Pace: 09:05 /mile
Situps: 100
5 CRC short

Run: 7.00 mile
Run Time: 01:02:59
Run Pace: 08:59.85 /mile
Situps: 100

Run: 39.00 mile
Run Time: 05:08:27
Situps: 600
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