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Calendar of Rob Williams - July, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1
2
3 2M Snap F

Run: 2.00 mile
Run Time: 00:16:00
Run Pace: 08:00 /mile
Run Shoe: 2019 Red Asics Trainers

4 RACE - Fire Cracker 4M

Run: 4.00 mile
Run Time: 00:26:01
Run Pace: 06:30.25 /mile
Run Shoe: 2016 New Blue DS Racers

5 4M Snap Plus 7M MKE

Weight: 172.00 lbs.
Run: 4.00 mile, 7.00 mile(11.00 mile)
Run Time: 00:33:00, 00:55:00(01:28:00)
Run Pace: 08:15 /mile, 07:51.42 /mile
Run Shoe: 2019 Red Asics Trainers, 2019 Red Asics Trainers

6 BS Marathon Buildup 8M Plus

Weight: 169.00 lbs.
Run: 12.50 mile
Run Time: 01:40:00
Run Pace: 08:00 /mile
Run Shoe: 2019 Red Asics Trainers

7 MS City Lights Run from Waukesha

Run: 16.50 mile
Run Time: 02:20:00
Run Pace: 08:29.09 /mile
Run Shoe: 2019 Grey Asics Trainers

Run: 46.00 mile
Run Time: 06:10:01

8

Weight: 172.00 lbs.

9 4M MKE Downtown and Lake

Weight: 172.00 lbs.
Run: 4.00 mile
Run Time: 00:29:30
Run Pace: 07:22.5 /mile
Run Shoe: 2019 Red Asics Trainers

10 5M Snap S Fast

Weight: 170.00 lbs.
Run: 5.00 mile
Run Time: 00:37:45
Run Pace: 07:33 /mile
Run Shoe: 2019 Red Asics Trainers

11 4M MKE Riverwest

Weight: 169.00 lbs.
Run: 4.00 mile, 0.25 mile(4.25 mile)
Run Time: 00:32:00, 00:02:00(00:34:00)
Run Pace: 08:00 /mile, 08:00 /mile
Run Shoe: 2019 Red Asics Trainers, 2019 Red Asics Trainers

12 1M Snap S

Weight: 169.00 lbs.
Run: 1.20 mile
Run Time: 00:11:00
Run Pace: 09:10 /mile
Run Shoe: 2019 Red Asics Trainers

13 18M BLS

Weight: 170.00 lbs.
Run: 18.00 mile
Run Time: 02:30:00
Run Pace: 08:20 /mile
Run Shoe: 2019 Grey Asics Trainers

14 11M MKE with Resevoir Run

Run: 11.00 mile
Run Time: 01:36:00
Run Pace: 08:43.63 /mile
Run Shoe: 2019 Grey Asics Trainers

Run: 43.45 mile
Run Time: 05:58:15

15 5M MKE (HOT!)

Weight: 170.00 lbs.
Run: 5.00 mile
Run Time: 00:42:00
Run Pace: 08:24 /mile
Run Shoe: 2019 Red Asics Trainers

16 5M Interval Snap F

Weight: 170.00 lbs.
Run: 5.20 mile
Run Time: 00:37:00
Run Pace: 07:06.92 /mile
Run Shoe: 2019 Red Asics Trainers

17

Weight: 169.00 lbs.

18 8M Snap F

Weight: 170.00 lbs.
Run: 8.00 mile
Run Time: 00:59:45
Run Pace: 07:28.12 /mile
Run Shoe: 2019 Grey Asics Trainers

19

Weight: 168.00 lbs.

20 7M London

Run: 6.50 mile
Run Time: 01:00:00
Run Pace: 09:13.84 /mile
Run Shoe: 2019 Grey Asics Trainers

21 4M East Troy Loop

Run: 4.00 mile
Run Time: 00:29:45
Run Pace: 07:26.25 /mile
Run Shoe: 2019 Grey Asics Trainers

Run: 28.70 mile
Run Time: 03:48:30

22 2M Snap Fast and Weights

Weight: 168.00 lbs.
Run: 2.00 mile
Run Time: 00:16:15
Run Pace: 08:07.5 /mile
Run Shoe: 2019 Grey Asics Trainers

23
24
25
26
27 RACE - Sausage Run 5K
28 RACE - Cudahy 10M

Run: 2.00 mile
Run Time: 00:16:15

29
30
31
1
2
3
4
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