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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

17 Yoga / easy

Run: 14.00 km
Run Time: 01:02:38
Run Pace: 04:28.42 /km
Run Shoe: NB 1080s 2
Yoga Time: 01:00:00

18 Workout

Run: 8.50 km, 11.60 km(20.10 km)
Run Time: 00:32:48, 00:57:20(01:30:08)
Run Pace: 03:51.52 /km, 04:56.55 /km
Run Shoe: Racing Spikes/Flats, NB 1080s 2

19 Long run / Yoga

Run: 22.10 km
Run Time: 01:40:59
Run Pace: 04:34.16 /km
Run Shoe: NB 1080s 2
Yoga Time: 01:00:00

Run: 109.05 km
Run Time: 08:03:39
Yoga Time: 02:00:00

20 Easy run

Run: 8.20 km
Run Time: 00:37:42
Run Pace: 04:35.85 /km
Run Shoe: NB Vongos

21 shakeout / workout

Run: 4.80 km, 13.20 km(18.00 km)
Run Time: 00:22:12, 01:00:07(01:22:19)
Run Pace: 04:37.5 /km, 04:33.25 /km
Run Shoe: NB Vongos , NB Zante

22 Rest day
23 Easy longer run

Run: 18.60 km
Run Time: 01:22:23
Run Pace: 04:25.75 /km
Run Shoe: NB 1080s 2

24 Easy double + Strength

Run: 6.50 km, 13.00 km(19.50 km)
Run Time: 00:29:11, 00:59:09(01:28:20)
Run Pace: 04:29.38 /km, 04:33 /km
Run Shoe: NB 1080s 2, NB 1080s 2

25 Workout - solo track work.

Run: 18.00 km
Run Time: 01:15:39
Run Pace: 04:12.16 /km
Run Shoe: NB 1080s 2

26 Long run

Run: 21.00 km
Run Time: 01:32:40
Run Pace: 04:24.76 /km
Run Shoe: NB 1080s 2

Run: 103.30 km
Run Time: 07:39:03

27 "DOWN WEEK" Easy recovery / yoga

Run: 10.10 km
Run Time: 00:44:58
Run Pace: 04:27.12 /km
Run Shoe: NB Vongos
Yoga Time: 01:00:00

28 shakeout / workout

Run: 5.00 km, 14.60 km(19.60 km)
Run Time: 00:23:31, 01:06:39(01:30:10)
Run Pace: 04:42.2 /km, 04:33.90 /km
Run Shoe: NB Vongos , NB 1080s 2

29 Easy run + strength

Run: 14.50 km
Run Time: 01:05:51
Run Pace: 04:32.48 /km
Run Shoe: NB Vongos

30 Easy run (w/ 4x200)

Run: 14.60 km
Run Time: 01:05:19
Run Pace: 04:28.42 /km
Run Shoe: NB 1080s 2

1 Pre-meet

Run: 8.30 km
Run Time: 00:36:51
Run Pace: 04:26.38 /km
Run Shoe: NB Vongos

2 Shakeout / Race @ BU Season Opener 5k

Run: 3.20 km, 13.00 km, 5.00 km(21.20 km)
Run Time: 00:14:53, 01:00:30, 00:15:59(01:31:22)
Run Pace: 04:39.06 /km, 04:39.23 /km, 03:11.8 /km
Run Shoe: NB Zante, NB 1080s 2, Racing Spikes/Flats

3 Easy recovery

Run: 9.60 km
Run Time: 00:45:03
Run Pace: 04:41.56 /km
Run Shoe: NB Vongos

Run: 97.90 km
Run Time: 07:19:34
Yoga Time: 01:00:00

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