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Calendar of Rhiannon O'Keefe - February, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
27 obligated

Run: 3.00 mile
Run Time: 00:24:02
Run Pace: 08:00.66 /mile
Run Shoe: Hurricane ISO 4

28 TMG has bars

Run: 1.25 mile, 3.04 mile, 1.18 mile(5.47 mile)
Run Time: 00:10:01, 00:23:08, 00:12:02(00:45:11)
Run Pace: 08:00.8 /mile, 07:36.57 /mile, 10:11.86 /mile
Run Shoe: Hurricane ISO 4, Hurricane ISO 4, Hurricane ISO 4

29 chased by "the fast group"

Run: 5.46 mile, 0.20 mile(5.66 mile)
Run Time: 00:44:00, 00:00:58(00:44:58)
Run Pace: 08:03.51 /mile, 04:50 /mile
Run Shoe: Hurricane ISO 4, Hurricane ISO 4

30 incline stuff

Comments: 1
Run: 3.77 mile, 1.18 mile(4.95 mile)
Run Time: 00:30:00, 00:10:06(00:40:06)
Run Pace: 07:57.45 /mile, 08:33.55 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue
Walk: 0.25 mile
Walk Time: 00:04:39
Walk Pace: 18:36 /mile

31 still kinda cold out

Run: 2.23 mile, 3.37 mile(5.60 mile)
Run Time: 00:18:00, 00:26:39(00:44:39)
Run Pace: 08:04.30 /mile, 07:54.48 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue

1 new beef

Run: 4.19 mile, 2.81 mile, 0.26 mile(7.26 mile)
Run Time: 00:35:50, 00:24:02, 00:01:35(01:01:27)
Run Pace: 08:33.12 /mile, 08:33.16 /mile, 06:05.38 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 4, Hurricane ISO 4

2 rip snow

Run: 5.02 mile
Run Time: 00:40:40
Run Pace: 08:06.05 /mile
Run Shoe: Hurricane ISO 5 -- Blue

Run: 36.96 mile
Run Time: 05:01:03
Walk: 0.25 mile
Walk Time: 00:04:39

3 procrastination nation

Comments: 1
Run: 2.00 mile
Run Time: 00:16:59
Run Pace: 08:29.5 /mile
Run Shoe: Hurricane ISO 5 -- Blue

4 **construction**

Run: 0.25 mile, 7.00 mile, 0.25 mile(7.50 mile)
Run Time: 00:01:10, 00:55:02, 00:01:07(00:57:19)
Run Pace: 04:40 /mile, 07:51.71 /mile, 04:28 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue

5 whoops

Run: 3.65 mile, 2.00 mile(5.65 mile)
Run Time: 00:28:30, 00:16:00(00:44:30)
Run Pace: 07:48.49 /mile, 08:00 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue

6 impromptu 200s

Run: 1.36 mile, 0.13 mile, 0.16 mile, 0.69 mile, 1.50 mile, 1.60 mile(5.44 mile)
Run Time: 00:10:34, 00:00:54, 00:05:05, 00:22:49, 00:13:54(00:53:16)
Run Pace: 07:46.17 /mile, 05:37.5 /mile, 07:22.02 /mile, 15:12.66 /mile, 08:41.25 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue

7 its "misting" out
8 back

Run: 3.00 mile
Run Time: 00:25:27
Run Pace: 08:29 /mile
Run Shoe: Hurricane ISO 5 -- Blue

9 OPRF

Run: 1.10 mile, 0.40 mile, 0.50 mile, 1.10 mile, 0.20 mile, 0.30 mile, 0.25 mile, 1.41 mile(5.26 mile)
Run Time: 00:10:00, 00:02:33, 00:11:07, 00:01:09, 00:12:21(00:37:10)
Run Pace: 09:05.45 /mile, 05:06 /mile, 10:06.36 /mile, 04:36 /mile, 08:45.53 /mile
Run Shoe: Hurricane ISO 5 -- Blue, NB Track Spikes, NB Track Spikes, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, NB Track Spikes, NB Track Spikes, Hurricane ISO 5 -- Blue

Run: 28.85 mile
Run Time: 03:54:41

10 snowy

Run: 3.00 mile
Run Time: 00:25:54
Run Pace: 08:38 /mile
Run Shoe: Hurricane ISO 5 -- Blue

11 UIC fast ones

Run: 0.70 mile, 0.10 mile, 3.20 mile, 0.73 mile(4.73 mile)
Run Time: 00:05:47, 00:24:08, 00:06:22(00:36:17)
Run Pace: 08:15.71 /mile, 07:32.5 /mile, 08:43.28 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue

12 painful lil snowflakes

Comments: 1
Run: 5.13 mile
Run Time: 00:43:09
Run Pace: 08:24.67 /mile
Run Shoe: Hurricane ISO 5 -- Blue

13 Lyons

Run: 1.10 mile, 0.26 mile, 0.50 mile, 1.41 mile, 1.26 mile, 0.26 mile, 0.25 mile, 1.53 mile, 0.20 mile(6.77 mile)
Run Time: 00:08:30, 00:01:18, 00:02:33, 00:12:17, 00:10:47, 00:01:17, 00:01:09, 00:15:19(00:53:10)
Run Pace: 07:43.63 /mile, 05:00 /mile, 05:06 /mile, 08:42.69 /mile, 08:33.49 /mile, 04:56.15 /mile, 04:36 /mile, 10:00.65 /mile
Run Shoe: Hurricane ISO 5 -- Blue, NB Track Spikes, NB Track Spikes, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, NB Track Spikes, NB Track Spikes, Hurricane ISO 5 -- Blue, NB Track Spikes

14 "recovery"

Run: 5.54 mile, 0.25 mile(5.79 mile)
Run Time: 00:45:48, 00:01:14(00:47:02)
Run Pace: 08:16.02 /mile, 04:56 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue

15 tgif

Run: 4.00 mile
Run Time: 00:30:19
Run Pace: 07:34.75 /mile
Run Shoe: Hurricane ISO 5 -- Blue

16 DGS

Run: 1.29 mile, 0.32 mile, 1.00 mile, 0.92 mile, 0.10 mile, 0.25 mile, 1.27 mile(5.15 mile)
Run Time: 00:10:01, 00:02:02, 00:05:29, 00:07:45, 00:01:12, 00:11:43(00:38:12)
Run Pace: 07:45.89 /mile, 06:21.25 /mile, 05:29 /mile, 08:25.43 /mile, 04:48 /mile, 09:13.54 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, NB XC Spikes, Hurricane ISO 5 -- Blue, NB XC Spikes, NB XC Spikes, Hurricane ISO 5 -- Blue

Run: 34.57 mile
Run Time: 04:34:03

17 sunday long run

Comments: 1
Run: 7.51 mile, 0.16 mile(7.67 mile)
Run Time: 01:08:02, 00:00:58(01:09:00)
Run Pace: 09:03.54 /mile, 06:02.5 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue

18
19 UIC 4x1 Mile

Sleep Hours: 5.40
Run: 0.69 mile, 4.20 mile, 1.29 mile(6.18 mile)
Run Time: 00:05:43, 00:29:23, 00:10:27(00:45:33)
Run Pace: 08:17.10 /mile, 06:59.76 /mile, 08:06.04 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue

20 drafting: fail

Sleep Hours: 5.42
Run: 6.01 mile
Run Time: 00:46:34
Run Pace: 07:44.89 /mile
Run Shoe: Hurricane ISO 5 -- Blue

21 fartlek @ the fields

Sleep Hours: 4.53
Run: 1.00 mile, 3.75 mile, 0.93 mile(5.68 mile)
Run Time: 00:08:09, 00:28:02, 00:07:48(00:43:59)
Run Pace: 08:09 /mile, 07:28.53 /mile, 08:23.22 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue

22 ice jousting

Sleep Hours: 6.65
Run: 4.17 mile, 0.13 mile(4.30 mile)
Run Time: 00:31:59, 00:00:41(00:32:40)
Run Pace: 07:40.19 /mile, 05:15.38 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue

23 Lockport

Comments: 1
Run: 1.00 mile, 0.29 mile, 0.26 mile, 0.50 mile, 1.36 mile, 1.03 mile, 0.29 mile, 1.00 mile, 1.38 mile(7.11 mile)
Run Time: 00:08:00, 00:02:05, 00:01:56, 00:02:31, 00:12:01, 00:08:33, 00:02:04, 00:05:29, 00:12:02(00:54:41)
Run Pace: 08:00 /mile, 07:11.03 /mile, 07:26.15 /mile, 05:02 /mile, 08:50.14 /mile, 08:18.05 /mile, 07:07.58 /mile, 05:29 /mile, 08:43.18 /mile
Run Shoe: Hurricane ISO 5 -- Blue, NB XC Spikes, NB XC Spikes, NB XC Spikes, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, NB XC Spikes, NB XC Spikes, Hurricane ISO 5 -- Blue

Run: 36.95 mile
Run Time: 04:52:27

24 electric circuits

Run: 3.00 mile
Run Time: 00:24:00
Run Pace: 08:00 /mile
Run Shoe: Hurricane ISO 5 -- Blue

25 6x4x1

Run: 0.80 mile, 0.13 mile, 3.28 mile, 0.55 mile, 0.26 mile(5.02 mile)
Run Time: 00:06:20, 00:00:50, 00:24:32, 00:05:19, 00:02:15(00:39:16)
Run Pace: 07:55 /mile, 06:24.61 /mile, 07:28.78 /mile, 09:40 /mile, 08:39.23 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue

26 south ft. wind

Run: 6.00 mile
Run Time: 00:47:54
Run Pace: 07:59 /mile
Run Shoe: Hurricane ISO 5 -- Blue

27 niles west

Run: 1.50 mile, 0.29 mile, 0.25 mile, 0.35 mile, 1.00 mile, 0.40 mile, 0.13 mile, 0.70 mile, 0.25 mile, 0.87 mile(5.74 mile)
Run Time: 00:12:00, 00:02:00, 00:01:08, 00:06:19, 00:00:31, 00:05:07, 00:01:09, 00:09:06(00:37:20)
Run Pace: 08:00 /mile, 06:53.79 /mile, 04:32 /mile, 06:19 /mile, 03:58.46 /mile, 07:18.57 /mile, 04:36 /mile, 10:27.58 /mile
Run Shoe: Hurricane ISO 5 -- Blue, NB XC Spikes, NB XC Spikes, NB XC Spikes, NB XC Spikes, NB XC Spikes, NB XC Spikes, NB XC Spikes, NB XC Spikes, Hurricane ISO 5 -- Blue

28 stax day!

Run: 5.60 mile
Run Time: 00:46:17
Run Pace: 08:15.89 /mile
Run Shoe: Hurricane ISO 5 -- Blue

1 cats!

Run: 4.08 mile, 0.25 mile(4.33 mile)
Run Time: 00:33:12, 00:01:25(00:34:37)
Run Pace: 08:08.23 /mile, 05:40 /mile
Run Shoe: Hurricane ISO 5 -- Blue, Hurricane ISO 5 -- Blue

2 argo

Run: 1.29 mile, 0.32 mile, 2.00 mile, 1.24 mile, 0.30 mile, 0.35 mile, 1.00 mile, 1.16 mile(7.66 mile)
Run Time: 00:10:26, 00:02:10, 00:11:55, 00:11:01, 00:02:00, 00:05:33, 00:09:58(00:53:03)
Run Pace: 08:05.27 /mile, 06:46.25 /mile, 05:57.5 /mile, 08:53.06 /mile, 06:40 /mile, 05:33 /mile, 08:35.51 /mile
Run Shoe: Hurricane ISO 5 -- Blue, NB XC Spikes, NB XC Spikes, Hurricane ISO 5 -- Blue, NB XC Spikes, NB XC Spikes, NB XC Spikes, Hurricane ISO 5 -- Blue

Run: 37.35 mile
Run Time: 04:42:27

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