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Calendar of rosiedonegan - August, 2017

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31 Rest Day (sick)
1 easy double

Run: 4.90 km, 9.60 km(14.50 km)
Run Time: 00:22:16, 00:42:54(01:05:10)
Run Pace: 04:32.65 /km, 04:28.12 /km
Run Shoe: NB Zante, NB Zante

2 Workout

Run: 14.40 km
Run Time: 01:01:32
Run Pace: 04:16.38 /km
Run Shoe: NB Zante

3 Easy Run

Run: 13.00 km
Run Time: 00:58:41
Run Pace: 04:30.84 /km
Run Shoe: NB Zante

4 Easy Run

Run: 12.80 km
Run Time: 00:57:51
Run Pace: 04:31.17 /km
Run Shoe: NB Zante

5 Workout (progression) + Strength

Run: 10.00 mile
Run Time: 01:13:00
Run Pace: 04:32.16 /km
Run Shoe: NB Zante

6 Long run / Yoga

Run: 20.21 km
Run Time: 01:30:44
Run Pace: 04:29.37 /km
Run Shoe: NB Zante
Yoga Time: 01:30:00

Run: 91.00 km
Run Time: 06:46:58
Yoga Time: 01:30:00

7 Rest day / barre3
8 Shakeout / Workout

Run: 4.50 km, 12.00 km(16.50 km)
Run Time: 00:20:27, 00:56:03(01:16:30)
Run Pace: 04:32.66 /km, 04:40.25 /km
Run Shoe: NB Zante, NB Zante

9 Easy / Recovery run

Run: 11.30 km
Run Time: 00:51:20
Run Pace: 04:32.56 /km
Run Shoe: NB 1080s

10 Easy Run

Run: 13.70 km
Run Time: 01:01:16
Run Pace: 04:28.32 /km
Run Shoe: NB 1080s

11 easy double

Run: 9.60 km, 8.10 km(17.70 km)
Run Time: 00:42:34, 00:35:20(01:17:54)
Run Pace: 04:26.04 /km, 04:21.72 /km
Run Shoe: NB 1080s, NB Zante

12 Pre-meet

Run: 11.20 km
Run Time: 00:48:39
Run Pace: 04:20.62 /km
Run Shoe: NB 1080s

13 race @ newbury street mile / shakeout

Run: 10.00 km, 1.60 km, 5.00 km(16.60 km)
Run Time: 00:47:00, 00:04:53, 00:23:55(01:15:48)
Run Pace: 04:42 /km, 03:03.12 /km, 04:47 /km
Run Shoe: NB 1080s, Racing Spikes/Flats, Racing Spikes/Flats

Run: 87.00 km
Run Time: 06:31:27

14 Rest Day
15 easy longer run

Run: 16.50 km
Run Time: 01:13:01
Run Pace: 04:25.51 /km
Run Shoe: NB 1080s

16 Shakeout / Workout (Threshold)

Run: 3.30 km, 17.70 km(21.00 km)
Run Time: 00:15:05, 01:15:55(01:31:00)
Run Pace: 04:34.24 /km, 04:17.34 /km
Run Shoe: NB Zante, NB 1080s

17 Easy Run

Run: 14.40 km
Run Time: 01:05:15
Run Pace: 04:31.87 /km
Run Shoe: NB 1080s

18 easy double

Run: 6.40 km, 6.40 km(12.80 km)
Run Time: 00:29:40, 00:28:55(00:58:35)
Run Pace: 04:38.12 /km, 04:31.09 /km
Run Shoe: NB Zante, NB 1080s

19 Pre-meet

Run: 8.40 km
Run Time: 00:37:15
Run Pace: 04:26.07 /km
Run Shoe: Racing Spikes/Flats

20 race @ Falmouth Road Race

Run: 8.80 km, 11.33 km(20.13 km)
Run Time: 00:42:02, 00:39:28(01:21:30)
Run Pace: 04:46.59 /km, 03:29.00 /km
Run Shoe: Racing Spikes/Flats, Racing Spikes/Flats

Run: 93.23 km
Run Time: 06:46:36

21 Rest Day
22 Shakeout / Easy run + strength

Run: 5.10 km, 12.20 km(17.30 km)
Run Time: 00:24:11, 00:54:59(01:19:10)
Run Pace: 04:44.50 /km, 04:30.40 /km
Run Shoe: NB Zante, NB 1080s

23 Easy longer run

Run: 16.60 km
Run Time: 01:16:17
Run Pace: 04:35.72 /km
Run Shoe: NB 1080s

24 Easy run

Run: 11.20 km
Run Time: 00:52:01
Run Pace: 04:38.66 /km
Run Shoe: NB 1080s

25 Easy run

Run: 14.00 km
Run Time: 01:02:33
Run Pace: 04:28.07 /km
Run Shoe: NB 1080s

26 Workout (Hills)

Run: 16.00 km
Run Time: 01:12:55
Run Pace: 04:33.43 /km
Run Shoe: NB 1080s

27 Long Run

Run: 22.40 km
Run Time: 01:41:51
Run Pace: 04:32.81 /km
Run Shoe: NB 1080s

Run: 97.50 km
Run Time: 07:24:47

28 Rest Day / Strength
29 Workout (tempo)

Run: 17.00 km
Run Time: 01:08:52
Run Pace: 04:03.05 /km
Run Shoe: NB Zante

30 Easy run + yoga

Run: 14.40 km
Run Time: 01:05:00
Run Pace: 04:30.83 /km
Run Shoe: NB 1080s
Yoga Time: 01:00:00

31 Shakeout / Race @ Mob Mile

Run: 3.20 km, 9.60 km, 1.00 mile(14.41 km)
Run Time: 00:14:56, 00:40:30, 00:04:48(01:00:14)
Run Pace: 04:40 /km, 04:13.12 /km, 02:58.95 /km
Run Shoe: NB Zante, NB 1080s, Racing Spikes/Flats

1 Easy/recovery run

Run: 12.80 km
Run Time: 00:56:52
Run Pace: 04:26.56 /km
Run Shoe: NB 1080s

2 Easy run

Run: 12.00 km
Run Time: 00:54:02
Run Pace: 04:30.16 /km
Run Shoe: NB 1080s

3 Long run

Run: 20.00 km
Run Time: 01:29:16
Run Pace: 04:27.8 /km
Run Shoe: NB 1080s

Run: 90.61 km
Run Time: 06:34:16
Yoga Time: 01:00:00

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