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Calendar of Paula Dubovoy - November, 2017

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 X train + legs

Spinning Time: 00:45:00

31 4.5 mile

Run: 4.51 mile
Run Time: 00:41:03
Run Pace: 09:06.11 /mile

1 8 miles (middle 4 hard)

Run: 8.00 mile
Run Time: 01:10:37
Run Pace: 08:49.62 /mile

2 4 miles + core

Run: 4.00 mile
Run Time: 00:36:30
Run Pace: 09:07.5 /mile

3 3-4 miles + 6 strides (3.5, will do strides Sun.)

Run: 3.50 mile
Run Time: 00:34:43
Run Pace: 09:55.14 /mile

4 13 miles

Run: 13.00 mile
Run Time: 02:00:32
Run Pace: 09:16.30 /mile

5 4-6 miles

Run: 5.16 mile
Run Time: 00:50:59
Run Pace: 09:52.82 /mile

Spinning Time: 00:45:00
Run: 38.17 mile
Run Time: 05:54:24

6 5 miles

Run: 5.05 mile
Run Time: 00:50:32
Run Pace: 10:00.39 /mile

7 OFF
8 5 miles + upper body

Run: 5.00 mile
Run Time: 00:43:08
Run Pace: 08:37.6 /mile

9 7.4 mile speed workout

Run: 7.40 mile
Run Time: 01:07:08
Run Pace: 09:04.32 /mile

10 3 miles / X train

Run: 3.00 mile
Run Time: 00:29:59
Run Pace: 09:59.66 /mile

11 21 miles

Run: 21.00 mile
Run Time: 03:21:05
Run Pace: 09:34.52 /mile

12 3 miles

Run: 3.00 mile
Run Time: 00:30:52
Run Pace: 10:17.33 /mile

Run: 44.45 mile
Run Time: 07:02:44

13 4 miles + hip mobility

Run: 4.00 mile
Run Time: 00:38:43
Run Pace: 09:40.75 /mile

14 4 miles

Run: 4.00 mile
Run Time: 00:35:59
Run Pace: 08:59.75 /mile

15 5 miles (1 mi. time trial)

Run: 5.00 mile
Run Time: 00:46:15
Run Pace: 09:15 /mile

16 OFF
17 3 miles

Run: 3.00 mile
Run Time: 00:30:00
Run Pace: 10:00 /mile

18 14 miles

Run: 14.02 mile
Run Time: 02:05:31
Run Pace: 08:57.16 /mile

19 4 miles

Run: 4.00 mile
Run Time: 00:37:56
Run Pace: 09:29 /mile

Run: 34.02 mile
Run Time: 05:14:24

20 4 miles

Run: 4.00 mile
Run Time: 00:37:22
Run Pace: 09:20.5 /mile

21 OFF
22 4 miles

Run: 4.00 mile
Run Time: 00:37:17
Run Pace: 09:19.25 /mile

23 4.5 miles (speed workout)

Run: 4.50 mile
Run Time: 00:41:00
Run Pace: 09:06.66 /mile

24 3 miles easy

Run: 3.00 mile
Run Time: 00:30:00
Run Pace: 10:00 /mile

25 9 miles

Run: 9.00 mile
Run Time: 01:26:26
Run Pace: 09:36.22 /mile

26 OFF

Run: 24.50 mile
Run Time: 03:52:05

27 4 miles

Run: 4.00 mile
Run Time: 00:38:00
Run Pace: 09:30 /mile

28 OFF
29 4 miles (GMP)

Run: 4.00 mile
Run Time: 00:36:42
Run Pace: 09:10.5 /mile

30 3 miles

Run: 3.00 mile
Run Time: 00:27:00
Run Pace: 09:00 /mile

1 OFF
2 2 mile shakeout

Run: 2.00 mile
Run Time: 00:21:08
Run Pace: 10:34 /mile

3 26.28 CIM!

Run: 26.20 mile
Run Time: 03:31:05
Run Pace: 08:03.39 /mile

Run: 39.20 mile
Run Time: 05:33:55

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