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Calendar of Natasha - June, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
26 XT Workout/Leave for Cape Canaveral

Bike: 12.81 mile
Bike Time: 00:49:11
Bike Pace: 03:50.36 /mile

27 XT Moderate

Bike: 6.47 mile
Bike Time: 00:30:00
Bike Pace: 04:38.20 /mile

28 XT Workout

Bike: 11.62 mile, 5.10 mile(16.72 mile)
Bike Time: 00:56:10, 00:25:00(01:21:10)
Bike Pace: 04:50.01 /mile, 04:54.11 /mile

29 XT Workout

Bike: 10.63 mile
Bike Time: 00:50:00
Bike Pace: 04:42.22 /mile

30 30 min XT

Bike: 6.70 mile
Bike Time: 00:30:02
Bike Pace: 04:28.95 /mile

31 XT Workout/Travel back to SA

Bike: 11.95 mile
Bike Time: 00:55:03
Bike Pace: 04:36.40 /mile

1 XT Workout and Moderate XT

Bike: 11.97 mile
Bike Time: 01:00:10
Bike Pace: 05:01.58 /mile
Rowing: 4169.00 m
Rowing Time: 00:25:06
Rowing Pace: 09:41.32 /mile

Bike: 77.25 mile
Bike Time: 05:55:36
Rowing: 2.59 mile
Rowing Time: 00:25:06

2 XT Workout and 30 min Moderate

Bike: 12.55 mile
Bike Time: 01:00:04
Bike Pace: 04:47.17 /mile
Rowing: 4891.00 m
Rowing Time: 00:30:07
Rowing Pace: 09:54.55 /mile

3 XT Interval Workout & 30 min Moderate

Rowing: 9730.00 m, 4917.00 m(9.10 mile)
Rowing Time: 01:02:00, 00:30:13(01:32:13)
Rowing Pace: 10:15.26 /mile, 09:53.37 /mile

4 XT Workout & 30 min moderate

Rowing: 9830.00 m, 4917.00 m(9.16 mile)
Rowing Time: 01:02:00, 00:30:00(01:32:00)
Rowing Pace: 10:09.00 /mile, 09:49.11 /mile

5 90 min moderate split

Bike: 7.31 mile
Bike Time: 00:25:00
Bike Pace: 03:25.19 /mile
Rowing: 4114.00 m
Rowing Time: 00:25:05
Rowing Pace: 09:48.70 /mile

6 XT Workout

Bike: 17.13 mile
Bike Time: 01:10:04
Bike Pace: 04:05.41 /mile

7 RUN DAY #1!!! (& XT Interval Workout)

Run: 1.42 mile
Run Time: 00:16:00
Run Pace: 11:16.05 /mile
Run Shoe: Brooks Ghost 11 (Purple)
Rowing: 8016.00 m
Rowing Time: 00:50:05
Rowing Pace: 10:03.27 /mile

8 XT Workout

Rowing: 9463.00 m
Rowing Time: 00:52:10
Rowing Pace: 08:52.28 /mile

Bike: 36.99 mile
Bike Time: 02:35:08
Rowing: 34.72 mile
Rowing Time: 05:41:40
Run: 1.42 mile
Run Time: 00:16:00

9 Accidental OFF
10 Run Day #2!!! (oh and a 45 min xt + S&C)

Run: 1.40 mile
Run Time: 00:15:01
Run Pace: 10:43.57 /mile
Run Shoe: Brooks Ghost 11 (Purple)
Bike: 11.73 mile
Bike Time: 00:45:00
Bike Pace: 03:50.17 /mile

11 XT Workout & 30 min moderate

Bike: 16.58 mile, 7.68 mile(24.26 mile)
Bike Time: 01:02:05, 00:30:00(01:32:05)
Bike Pace: 03:44.66 /mile, 03:54.37 /mile

12 40 min moderate xt

Bike: 9.17 mile
Bike Time: 00:40:00
Bike Pace: 04:21.72 /mile

13 Run Day #3!!!! (along with 30 min xt + S&C)

Run: 1.86 mile
Run Time: 00:18:00
Run Pace: 09:40.64 /mile
Run Shoe: Brooks Ghost 11 (Purple)

14 80 min xt split

Bike: 11.28 mile, 6.68 mile(17.96 mile)
Bike Time: 00:50:00, 00:30:00(01:20:00)
Bike Pace: 04:25.95 /mile, 04:29.46 /mile

15 XT Interval

Run: 3.26 mile
Run Time: 00:33:01
Bike: 63.12 mile
Bike Time: 04:17:05

16 2 mi Continuous Run & XT

Run: 2.01 mile
Run Time: 00:16:58
Run Pace: 08:26.46 /mile
Run Shoe: Brooks Ghost 11 (Purple)
Bike: 8.06 mile
Bike Time: 00:30:00
Bike Pace: 03:43.32 /mile

17 XT Workout

Bike: 15.86 mile
Bike Time: 01:00:00
Bike Pace: 03:46.98 /mile

18 2 mi run & XT Workout/S&C

Sleep Hours: 6.40
Run: 2.01 mile
Run Time: 00:17:06
Run Pace: 08:30.44 /mile
Run Shoe: Brooks Ghost 11 (Purple)

19 OFF
20 XT Workout and 30 min moderate xt

Bike: 12.83 mile
Bike Time: 00:50:00
Bike Pace: 03:53.82 /mile

21 Run Day & XT

Run: 2.37 mile
Run Time: 00:20:07
Run Pace: 08:29.28 /mile
Run Shoe: Brooks Ghost 11 (Purple)
Bike: 9.80 mile
Bike Time: 00:38:00
Bike Pace: 03:52.65 /mile

22 XT Workout

Aqua Jog Time: 01:01:00

Run: 6.39 mile
Run Time: 00:54:11
Bike: 46.55 mile
Bike Time: 02:58:00
Aqua Jog Time: 01:01:00

23 Tempo XT Workout

Aqua Jog Time: 00:56:00

24 3 mi, 30 min XT, and S&C

Run: 3.01 mile
Run Time: 00:25:56
Run Pace: 08:36.94 /mile
Run Shoe: Brooks Ghost 11 (Purple)
Bike: 9.43 mile
Bike Time: 00:30:00
Bike Pace: 03:10.88 /mile

25 80 min xt split

Bike: 14.88 mile
Bike Time: 00:50:00
Bike Pace: 03:21.61 /mile
Aqua Jog Time: 00:30:00

26 XT Workout & 30 min moderate XT

Aqua Jog Time: 01:00:00

27
28
29

Aqua Jog Time: 02:26:00
Run: 3.01 mile
Run Time: 00:25:56
Bike: 24.31 mile
Bike Time: 01:20:00

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