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Calendar of rosiedonegan - November, 2017

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 Easy run + strength

Run: 14.30 km
Run Time: 01:04:00
Run Pace: 04:28.53 /km
Run Shoe: NB 1080s

31 Shakeout / Workout

Run: 5.50 km, 16.10 km(21.60 km)
Run Time: 00:25:31, 01:10:22(01:35:53)
Run Pace: 04:38.36 /km, 04:22.23 /km
Run Shoe: NB Vongos , NB Zante

1 Easy recovery run

Run: 8.90 km
Run Time: 00:40:16
Run Pace: 04:31.46 /km
Run Shoe: NB Vongos

2 Easy run / strength

Run: 13.00 km
Run Time: 00:58:27
Run Pace: 04:29.76 /km
Run Shoe: NB Vongos

3 Yoga / Longer easy run

Run: 17.00 km
Run Time: 01:16:54
Run Pace: 04:31.41 /km
Run Shoe: NB 1080s 2
Yoga Time: 01:00:00

4 Pre-meet

Run: 10.00 km
Run Time: 00:43:53
Run Pace: 04:23.3 /km
Run Shoe: NB 1080s 2

5 Shakeout / race @ USATF-NE

Run: 2.50 km, 14.20 km, 6.00 km(22.70 km)
Run Time: 00:11:47, 01:06:33, 00:20:29(01:38:49)
Run Pace: 04:42.8 /km, 04:41.19 /km, 03:24.83 /km
Run Shoe: NB Vongos , NB 1080s 2, Racing Spikes/Flats

Run: 107.50 km
Run Time: 07:58:12
Yoga Time: 01:00:00

6 Rest day/yoga

Yoga Time: 01:00:00

7 Easy run & strength

Run: 14.00 km
Run Time: 01:04:36
Run Pace: 04:36.85 /km
Run Shoe: NB Vongos

8 Shakeout / workout

Run: 4.50 km, 17.60 km(22.10 km)
Run Time: 00:20:48, 01:16:34(01:37:22)
Run Pace: 04:37.33 /km, 04:21.02 /km
Run Shoe: NB 1080s, NB Zante

9 Easy Run

Run: 14.50 km
Run Time: 01:05:00
Run Pace: 04:28.96 /km
Run Shoe: NB 1080s 2

10 shakeout + yoga / easy + strength

Run: 5.00 km, 11.80 km(16.80 km)
Run Time: 00:23:31, 00:54:12(01:17:43)
Run Pace: 04:42.2 /km, 04:35.59 /km
Run Shoe: NB Vongos , NB 1080s
Yoga Time: 01:00:00

11 Light Run

Run: 9.80 km
Run Time: 00:43:57
Run Pace: 04:29.08 /km
Run Shoe: NB Zante

12 Long run w/fartlek in the middle

Run: 23.00 km
Run Time: 01:36:07
Run Pace: 04:10.73 /km
Run Shoe: NB 1080s 2

Run: 100.20 km
Run Time: 07:24:45
Yoga Time: 02:00:00

13 Easy run

Run: 12.30 km
Run Time: 00:54:59
Run Pace: 04:28.21 /km
Run Shoe: NB Vongos

14 Rest day
15 shakeout / workout

Run: 7.20 km, 18.85 km(26.05 km)
Run Time: 00:32:49, 01:18:48(01:51:37)
Run Pace: 04:33.47 /km, 04:10.82 /km
Run Shoe: NB Vongos , NB 1080s 2

16 Easy run / strength

Run: 14.50 km
Run Time: 01:03:18
Run Pace: 04:21.93 /km
Run Shoe: NB Zante

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Run: 52.85 km
Run Time: 03:49:54

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