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Calendar of rosiedonegan - July, 2017

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
26 X-train/Strength

Elliptical Time: 00:45:00

27 Easy Run

Run: 13.60 km
Run Time: 01:02:37
Run Pace: 04:36.25 /km
Run Shoe: Saucony Triumph 3 Blue

28 *Easy Run

Run: 9.60 km
Run Time: 00:43:30
Run Pace: 04:31.87 /km
Run Shoe: Saucony Triumph 3 Blue

29 Easy Run

Run: 12.90 km
Run Time: 00:57:49
Run Pace: 04:28.91 /km
Run Shoe: Saucony Triumph 3 Blue

30 Workout

Run: 16.00 km
Run Time: 01:09:00
Run Pace: 04:18.75 /km
Run Shoe: Saucony Triumph 3 Blue

1 Easy double

Run: 10.00 km, 6.60 km(16.60 km)
Run Time: 00:44:29, 00:29:14(01:13:43)
Run Pace: 04:26.9 /km, 04:25.75 /km
Run Shoe: Saucony Triumph 3 Blue, NB Vazee Rush PT

2 Long run

Run: 19.30 km
Run Time: 01:25:46
Run Pace: 04:26.63 /km
Run Shoe: Saucony Triumph 3 Blue

Run: 88.00 km
Run Time: 06:32:25
Elliptical Time: 00:45:00

3 Rest Day
4 Workout

Run: 14.50 km
Run Time: 01:06:04
Run Pace: 04:33.37 /km
Run Shoe: Saucony Triumph 3 Blue

5 Easy Double

Run: 9.60 km, 7.40 km(17.00 km)
Run Time: 00:43:55, 00:33:51(01:17:46)
Run Pace: 04:34.47 /km, 04:34.45 /km
Run Shoe: NB Vazee Rush PT, Saucony Triumph 3 Blue

6 Easy Run

Run: 11.20 km
Run Time: 00:49:20
Run Pace: 04:24.28 /km
Run Shoe: Saucony Triumph 3 Blue

7 Easy Run

Run: 14.40 km
Run Time: 01:03:03
Run Pace: 04:22.70 /km
Run Shoe: Saucony Triumph 3 Blue

8 Workout - Tempo + Strength

Run: 15.00 km
Run Time: 01:02:28
Run Pace: 04:09.86 /km
Run Shoe: NB Vazee Rush PT

9 Long run

Run: 21.10 km
Run Time: 01:34:35
Run Pace: 04:28.95 /km
Run Shoe: Saucony Triumph 3 Blue

Run: 93.20 km
Run Time: 06:53:16

10 Rest Day / Yoga

Yoga Time: 01:00:00

11 Workout / Shakeout

Run: 11.20 km, 11.20 km(22.40 km)
Run Time: 00:51:56, 00:54:30(01:46:26)
Run Pace: 04:38.21 /km, 04:51.96 /km
Run Shoe: NB Vazee Rush PT, Saucony Triumph 3 Blue

12 Easy Run / Yoga

Run: 11.20 km
Run Time: 00:48:22
Run Pace: 04:19.10 /km
Run Shoe: NB Zante
Yoga Time: 01:30:00

13 Pre-meet

Run: 9.30 km
Run Time: 00:41:43
Run Pace: 04:29.13 /km
Run Shoe: Saucony Triumph 3 Blue

14 Race @ Friday Night Lights 10k

Run: 3.20 km, 5.00 km, 10.00 km(18.20 km)
Run Time: 00:14:23, 00:23:00, 00:34:44(01:12:07)
Run Pace: 04:29.68 /km, 04:36 /km, 03:28.4 /km
Run Shoe: NB Zante, NB Zante, Racing Spikes/Flats

15 Easy / Recovery run

Run: 10.00 km
Run Time: 00:44:48
Run Pace: 04:28.8 /km
Run Shoe: NB Zante

16 Long run / yoga

Run: 17.00 km
Run Time: 01:18:44
Run Pace: 04:37.88 /km
Run Shoe: NB Zante
Yoga Time: 01:30:00

Run: 88.10 km
Run Time: 06:32:10
Yoga Time: 04:00:00

17 Rest Day / Yoga

Yoga Time: 01:00:00

18 Shakeout / Workout

Run: 4.40 km, 14.70 km(19.10 km)
Run Time: 00:20:30, 01:06:04(01:26:34)
Run Pace: 04:39.54 /km, 04:29.65 /km
Run Shoe: NB Zante, NB Zante

19 Easy / Recovery run

Run: 11.20 km
Run Time: 00:50:30
Run Pace: 04:30.53 /km
Run Shoe: NB Zante

20 Easy Double + Strength

Run: 9.60 km, 6.40 km(16.00 km)
Run Time: 00:42:47, 00:29:00(01:11:47)
Run Pace: 04:27.39 /km, 04:31.87 /km
Run Shoe: NB Zante, NB Zante

21 Easy Run

Run: 13.00 km
Run Time: 00:59:13
Run Pace: 04:33.30 /km
Run Shoe: NB Zante

22 Workout (Fartlek)

Run: 22.40 km
Run Time: 01:38:00
Run Pace: 04:22.5 /km
Run Shoe: NB Zante

23 Easy / Recovery run

Run: 11.30 km
Run Time: 00:49:51
Run Pace: 04:24.69 /km
Run Shoe: NB Zante

Run: 93.00 km
Run Time: 06:55:55
Yoga Time: 01:00:00

24 Rest Day / DOWN WEEK
25 Workout (track)

Run: 16.00 km
Run Time: 01:13:49
Run Pace: 04:36.81 /km
Run Shoe: NB Zante

26 Easy Run

Run: 11.40 km
Run Time: 00:51:14
Run Pace: 04:29.64 /km
Run Shoe: NB Zante

27 easy double

Run: 6.40 km, 8.00 km(14.40 km)
Run Time: 00:29:13, 00:36:25(01:05:38)
Run Pace: 04:33.90 /km, 04:33.12 /km
Run Shoe: NB Zante, NB Zante

28 yoga / pre-meet

Run: 10.80 km
Run Time: 00:48:48
Run Pace: 04:31.11 /km
Run Shoe: NB Zante
Yoga Time: 01:00:00

29 Race @ USATF-NE

Run: 9.80 km, 3.00 km(12.80 km)
Run Time: 00:46:00, 00:10:28(00:56:28)
Run Pace: 04:41.63 /km, 03:29.33 /km
Run Shoe: NB Zante, Racing Spikes/Flats

30 Easy longish run

Run: 16.40 km
Run Time: 01:14:34
Run Pace: 04:32.80 /km
Run Shoe: NB Zante

Run: 81.80 km
Run Time: 06:10:31
Yoga Time: 01:00:00

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