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Calendar of Rob Williams - June, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
27 4K JB

Run: 4.00 mile
Run Time: 00:23:00
Run Pace: 05:45 /mile
Run Shoe: 2019 Grey Asics Trainers

28 4K

Run: 4.00 km
Run Time: 00:22:00
Run Pace: 08:51.08 /mile
Run Shoe: 2019 Grey Asics Trainers

29 5K JB

Run: 5.00 km
Run Time: 00:30:00
Run Pace: 09:39.36 /mile
Run Shoe: 2019 Grey Asics Trainers

30 5K JB

Run: 5.00 km
Run Time: 00:29:00
Run Pace: 09:20.05 /mile
Run Shoe: 2019 Grey Asics Trainers

31 4M East Troy Loop

Run: 4.00 mile
Run Time: 00:30:50
Run Pace: 07:42.5 /mile
Run Shoe: 2019 Red Asics Trainers

1 18M MKE

Weight: 175.00 lbs.
Run: 18.00 mile
Run Time: 02:30:00
Run Pace: 08:20 /mile
Run Shoe: 2019 Red Asics Trainers

2 6M Lake Geneva

Weight: 174.00 lbs.
Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: 2019 Red Asics Trainers

Run: 40.70 mile
Run Time: 05:32:50

3

Weight: 173.00 lbs.

4 6M East Troy Loop

Run: 6.00 mile
Run Time: 00:46:10
Run Pace: 07:41.66 /mile
Run Shoe: 2019 Red Asics Trainers

5 5M Riverwest

Weight: 174.00 lbs.
Run: 5.00 mile
Run Time: 00:39:00
Run Pace: 07:48 /mile
Run Shoe: 2019 Red Asics Trainers

6 RACE - Big Gay 5K

Run: 5.00 km
Run Time: 00:20:25
Run Pace: 06:34.28 /mile
Run Shoe: 2016 New Blue DS Racers

7 2M Snap S + MKE

Weight: 177.00 lbs.
Run: 2.15 mile, 7.00 mile(9.15 mile)
Run Time: 00:20:00, 00:58:00(01:18:00)
Run Pace: 09:18.13 /mile, 08:17.14 /mile
Run Shoe: 2019 Red Asics Trainers, 2019 Red Asics Trainers

8 5M MKE River

Run: 5.00 mile
Run Time: 00:38:15
Run Pace: 07:39 /mile
Run Shoe: 2019 Red Asics Trainers

9 16M MKE

Run: 16.00 mile
Run Time: 02:20:00
Run Pace: 08:45 /mile
Run Shoe: 2019 Red Asics Trainers

Run: 44.26 mile
Run Time: 06:01:50

10 3M and 2M Snap F and S

Weight: 173.00 lbs.
Run: 3.00 mile, 2.10 mile(5.10 mile)
Run Time: 00:22:50, 00:20:00(00:42:50)
Run Pace: 07:36.66 /mile, 09:31.42 /mile
Run Shoe: 2019 Red Asics Trainers, 2019 Red Asics Trainers

11 7M Tosa

Weight: 173.00 lbs.
Run: 7.00 mile
Run Time: 00:57:15
Run Pace: 08:10.71 /mile
Run Shoe: 2019 Red Asics Trainers

12 5K & 2M Snap S

Weight: 174.00 lbs.
Run: 5.00 km, 2.10 mile(5.21 mile)
Run Time: 00:29:30, 00:20:00(00:49:30)
Run Pace: 09:29.70 /mile, 09:31.42 /mile
Run Shoe: 2019 Red Asics Trainers, 2019 Red Asics Trainers

13 6M MKE

Weight: 172.00 lbs.
Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: 2019 Red Asics Trainers

14 4M East Troy Loop & Snap S

Weight: 174.00 lbs.
Run: 4.00 mile, 3.30 mile(7.30 mile)
Run Time: 00:30:07, 00:30:00(01:00:07)
Run Pace: 07:31.75 /mile, 09:05.45 /mile
Run Shoe: 2019 Red Asics Trainers, 2019 Red Asics Trainers

15 7.5M Mukwonago Loop

Run: 7.50 mile
Run Time: 01:00:00
Run Pace: 08:00 /mile
Run Shoe: 2019 Red Asics Trainers

16 10M MKE

Run: 10.00 mile
Run Time: 01:25:00
Run Pace: 08:30 /mile
Run Shoe: 2019 Red Asics Trainers

Run: 48.11 mile
Run Time: 06:42:42

17 3M Snap S

Weight: 175.00 lbs.
Run: 3.20 mile
Run Time: 00:30:00
Run Pace: 09:22.5 /mile
Run Shoe: 2019 Red Asics Trainers

18

Weight: 172.00 lbs.

19 RACE - Super Run 5K

Run: 5.00 km
Run Time: 00:20:14
Run Pace: 06:30.74 /mile
Run Shoe: 2016 New Blue DS Racers

20 5 and 1M Snap F

Weight: 173.00 lbs.
Run: 4.75 mile, 1.30 mile(6.05 mile)
Run Time: 00:38:00, 00:10:00(00:48:00)
Run Pace: 08:00 /mile, 07:41.53 /mile
Run Shoe: 2019 Red Asics Trainers, 2019 Red Asics Trainers

21 1.5M Snap F Warm Up

Run: 1.50 mile
Run Time: 00:15:00
Run Pace: 10:00 /mile
Run Shoe: 2019 Red Asics Trainers

22 RACE - Hart Fest 13.1

Run: 13.10 mile
Run Time: 01:32:24
Run Pace: 07:03.20 /mile
Run Shoe: 2016 New Blue DS Racers

23 10M MKE

Run: 10.00 mile
Run Time: 01:23:30
Run Pace: 08:21 /mile
Run Shoe: 2019 Red Asics Trainers

Run: 36.96 mile
Run Time: 04:49:08

24 5M Snap S

Weight: 174.00 lbs.
Run: 5.10 mile
Run Time: 00:45:00
Run Pace: 08:49.41 /mile
Run Shoe: 2019 Red Asics Trainers

25 3M am / 5M pm

Weight: 171.00 lbs.
Run: 3.00 mile, 5.00 mile(8.00 mile)
Run Time: 00:23:30, 00:40:00(01:03:30)
Run Pace: 07:50 /mile, 08:00 /mile
Run Shoe: 2019 Red Asics Trainers, 2019 Red Asics Trainers

26
27
28
29
30

Run: 13.10 mile
Run Time: 01:48:30

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