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Calendar of Russ Santos - November, 2017

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 Training Run

Run: 10.01 mile
Run Time: 01:06:10
Run Pace: 06:36.60 /mile

31 Training Run

Run: 10.02 mile, 5.27 mile(15.29 mile)
Run Time: 01:10:42, 00:35:37(01:46:19)
Run Pace: 07:03.35 /mile, 06:45.50 /mile

1 Training Run

Run: 10.06 mile
Run Time: 01:10:23
Run Pace: 06:59.78 /mile

2 Training Run

Run: 8.26 mile
Run Time: 00:57:55
Run Pace: 07:00.70 /mile

3 Training Run

Run: 10.01 mile, 5.28 mile(15.29 mile)
Run Time: 01:05:23, 00:35:38(01:41:01)
Run Pace: 06:31.90 /mile, 06:44.92 /mile

4 Long Run

Run: 15.33 mile
Run Time: 01:46:04
Run Pace: 06:55.13 /mile

5 Easy Day

Run: 7.04 mile
Run Time: 00:49:26
Run Pace: 07:01.30 /mile

Run: 81.28 mile
Run Time: 09:17:18

6 Rest Day
7 Training Run

Run: 9.51 mile, 7.11 mile(16.62 mile)
Run Time: 00:59:56, 00:47:26(01:47:22)
Run Pace: 06:18.12 /mile, 06:40.28 /mile

8 Training Run

Run: 10.04 mile, 7.08 mile(17.12 mile)
Run Time: 01:07:38, 00:52:02(01:59:40)
Run Pace: 06:44.18 /mile, 07:20.96 /mile

9 Training Run

Run: 9.07 mile, 8.02 mile(17.09 mile)
Run Time: 01:03:30, 00:53:04(01:56:34)
Run Pace: 07:00.06 /mile, 06:37.00 /mile

10 Training Run

Run: 9.06 mile
Run Time: 01:01:23
Run Pace: 06:46.51 /mile

11 Long Run

Run: 15.20 mile
Run Time: 01:42:10
Run Pace: 06:43.28 /mile

12 Training Run

Run: 7.04 mile
Run Time: 00:49:58
Run Pace: 07:05.85 /mile

Run: 82.13 mile
Run Time: 09:17:07

13 Training Run

Run: 9.04 mile
Run Time: 00:59:17
Run Pace: 06:33.47 /mile

14 Training Run

Run: 10.07 mile, 6.09 mile(16.16 mile)
Run Time: 01:06:39, 00:40:13(01:46:52)
Run Pace: 06:37.12 /mile, 06:36.22 /mile

15 Training Run

Run: 9.01 mile, 9.00 mile(18.01 mile)
Run Time: 01:01:15, 01:04:34(02:05:49)
Run Pace: 06:47.88 /mile, 07:10.44 /mile

16 Long Run

Run: 13.19 mile
Run Time: 01:32:35
Run Pace: 07:01.15 /mile

17 Training Run

Run: 6.07 mile, 6.03 mile(12.10 mile)
Run Time: 00:43:38, 00:43:57(01:27:35)
Run Pace: 07:11.30 /mile, 07:17.31 /mile

18 Long Run

Run: 18.01 mile
Run Time: 02:06:39
Run Pace: 07:01.93 /mile

19 Training Run

Run: 8.32 mile
Run Time: 00:57:02
Run Pace: 06:51.29 /mile

Run: 94.83 mile
Run Time: 10:55:49

20 Training Run

Run: 9.01 mile, 6.03 mile(15.04 mile)
Run Time: 01:00:18, 00:43:39(01:43:57)
Run Pace: 06:41.55 /mile, 07:14.32 /mile

21 Rest Day
22 Pre-Meet

Run: 5.00 mile
Run Time: 00:35:00
Run Pace: 07:00 /mile

23 Marshvegas 4 Miler (Warmup+Cooldown+Double)

Run: 4.30 mile, 4.00 mile, 5.03 mile, 3.57 mile(16.90 mile)
Run Time: 00:35:28, 00:22:05, 00:34:13, 00:28:58(02:00:44)
Run Pace: 08:14.88 /mile, 05:31.25 /mile, 06:48.15 /mile, 08:06.83 /mile

24 Training Run

Run: 9.34 mile, 5.17 mile(14.51 mile)
Run Time: 01:03:01, 00:37:07(01:40:08)
Run Pace: 06:44.81 /mile, 07:10.75 /mile

25 Long Run

Run: 20.06 mile
Run Time: 02:17:51
Run Pace: 06:52.31 /mile

26 Active Recovery Day

Run: 8.00 mile, 7.00 mile(15.00 mile)
Run Time: 01:05:19, 00:52:30(01:57:49)
Run Pace: 08:09.87 /mile, 07:30 /mile

Run: 86.51 mile
Run Time: 10:15:29

27 Training Run

Run: 14.30 mile
Run Time: 01:43:30
Run Pace: 07:14.26 /mile

28 Training Run

Run: 10.08 mile
Run Time: 01:10:52
Run Pace: 07:01.82 /mile

29 Rest Day (Foot)
30 Training Run/Pre-Meet

Run: 7.07 mile, 7.04 mile(14.11 mile)
Run Time: 00:50:18, 00:47:07(01:37:25)
Run Pace: 07:06.87 /mile, 06:41.56 /mile

1 Winter Lights 5k+Shakeout+Warmup/Cooldown

Run: 6.06 mile, 3.57 mile, 3.15 mile, 5.03 mile(17.81 mile)
Run Time: 00:44:23, 00:26:19, 00:16:54, 00:36:39(02:04:15)
Run Pace: 07:19.43 /mile, 07:22.29 /mile, 05:21.90 /mile, 07:17.17 /mile

2 Training Run

Run: 10.02 mile, 8.43 mile(18.45 mile)
Run Time: 01:08:51, 01:05:14(02:14:05)
Run Pace: 06:52.27 /mile, 07:44.29 /mile

3 Training Run

Run: 13.25 mile
Run Time: 01:38:47
Run Pace: 07:27.32 /mile

Run: 88.00 mile
Run Time: 10:28:54

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