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Calendar of Kevin Murray - August, 2009

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
26 Easy

Run: 8.50 mile
Run Time: 01:17:00
Run Pace: 09:03.52 /mile
Situps: 100
27 rest
28 Easy

Run: 5.00 mile
Situps: 100
29 Easy

Run: 5.00 mile
Run Time: 00:44:45
Run Pace: 08:57 /mile
Situps: 100
30 Irish Festival 4 mile - tempo run

Run: 1.50 mile, 4.00 mile(5.50 mile)
Run Time: 00:14:00, 00:31:07(00:45:07)
Run Pace: 09:20 /mile, 07:46.75 /mile
Situps: 100
31 Swim

Situps: 100
Swim: 1750.00 yd
1 Race - Heinzerling 5K - PR

Comments: 1
Run: 2.00 mile, 8.00 mile, 3.10 mile(13.10 mile)
Run Time: 00:19:00, 01:13:25, 00:21:20(01:53:45)
Run Pace: 09:30 /mile, 09:10.62 /mile, 06:52.90 /mile
Situps: 100

Run: 37.10 mile
Run Time: 04:40:37
Situps: 600
Swim: 0.99 mile
2 Recovery

Run: 6.00 mile
Run Time: 00:55:20
Run Pace: 09:13.33 /mile
Situps: 100
3 Easy

Run: 7.00 mile
Run Time: 01:02:55
Run Pace: 08:59.28 /mile
Situps: 100
4 Swim

Situps: 100
Swim: 3550.00 yd
5 Track workout

Run: 7.00 mile
Run Time: 01:03:00
Run Pace: 09:00 /mile
Situps: 100
6 Easy

Run: 5.00 mile
Run Time: 00:45:00
Run Pace: 09:00 /mile
Situps: 100
7 Rest
8 CRC long

Run: 22.00 mile
Run Time: 03:22:03
Run Pace: 09:11.04 /mile
Situps: 100

Run: 47.00 mile
Run Time: 07:08:18
Situps: 600
Swim: 2.02 mile
9 Recovery + core + bike

Run: 6.00 mile
Run Time: 00:55:18
Run Pace: 09:13 /mile
Situps: 100
Bike: 14.22 mile
Bike Time: 01:03:00
Bike Pace: 04:25.82 /mile
10 easy

Run: 6.00 mile
Run Time: 00:53:45
Run Pace: 08:57.5 /mile
Situps: 100
11 Swin

Swim: 3550.00 yd
Swim Time: 01:06:00
Swim Pace: 32:43.20 /mile
12 Track workout

Run: 6.00 mile
Run Time: 00:54:00
Run Pace: 09:00 /mile
Situps: 100
13 Easy

Run: 6.00 mile
Run Time: 00:54:30
Run Pace: 09:05 /mile
Situps: 100
14 Rest

Situps: 100
15 Race - Dash for Donation 5K, age group 1st

Run: 24.00 mile
Run Time: 03:37:33
Situps: 500
Swim: 2.02 mile
Swim Time: 01:06:00
Bike: 14.22 mile
Bike Time: 01:03:00
16 long run - Battan death march

Run: 14.50 mile
Situps: 100
17 Recovery

Run: 5.00 mile
Run Time: 00:46:05
Run Pace: 09:13 /mile
Situps: 100
18 Swim

Situps: 100
Swim: 2000.00 yd
19 Track workout

Run: 5.50 mile
Situps: 100
20 easy

Run: 6.00 mile
Run Time: 00:53:45
Run Pace: 08:57.5 /mile
Situps: 100
21 Rest
22 CRC long

Run: 20.00 mile

Run: 51.00 mile
Run Time: 01:39:50
Situps: 500
Swim: 1.14 mile
23

Run: 6.00 mile
Run Time: 00:53:30
Run Pace: 08:55 /mile
Situps: 100
24

Run: 6.00 mile
Run Time: 00:56:12
Run Pace: 09:22 /mile
Situps: 100
25 Swim

Swim: 3500.00 yd
Swim Time: 01:05:00
Swim Pace: 32:41.08 /mile
26 Workout

Run: 5.50 mile
Situps: 200
27 Easy

Run: 6.00 mile
Run Time: 00:53:45
Run Pace: 08:57.5 /mile
Situps: 100
28

Run: 3.00 mile
Run Time: 00:28:02
Run Pace: 09:20.66 /mile
29 off

Situps: 100

Run: 26.50 mile
Run Time: 03:11:29
Situps: 600
Swim: 1.99 mile
Swim Time: 01:05:00
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