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Calendar of Sarah Cardone - July, 2017

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
25 Long run

Run: 8.00 mile
Run Time: 01:07:34
Run Pace: 08:26.75 /mile

26

Run: 6.00 mile, 0.25 mile(6.25 mile)

27

Run: 6.00 mile
Run Time: 00:50:12
Run Pace: 08:22 /mile

28 Trail run + lifting

Run: 7.00 mile
Run Time: 00:55:42
Run Pace: 07:57.42 /mile

29 striders

Run: 6.00 mile, 0.37 mile(6.37 mile)

30 Off
1 Lifting

Run: 5.00 mile
Run Time: 00:40:32
Run Pace: 08:06.4 /mile

Run: 38.62 mile
Run Time: 03:34:00

2 Long run

Run: 8.50 mile
Run Time: 01:11:12
Run Pace: 08:22.58 /mile

3

Run: 6.00 mile
Run Time: 00:49:44
Run Pace: 08:17.33 /mile

4 striders

Run: 6.75 mile, 0.36 mile(7.11 mile)

5 striders

Run: 5.00 mile, 0.37 mile(5.37 mile)

6 cross train + Day 1 lift

Run: 3.00 mile
Exercise Bike Time: 00:30:00

7

Run: 7.00 mile
Run Time: 00:55:28
Run Pace: 07:55.42 /mile

8 Day 2 lift and striders

Run: 6.75 mile, 0.25 mile(7.00 mile)
Run Time: 00:57:18(00:57:18)
Run Pace: 08:29.33 /mile

Run: 43.98 mile
Run Time: 03:53:42
Exercise Bike Time: 00:30:00

9 Long run

Run: 9.00 mile
Run Time: 01:15:12
Run Pace: 08:21.33 /mile

10

Run: 7.00 mile, 0.25 mile(7.25 mile)
Run Time: 00:55:01(00:55:01)
Run Pace: 07:51.57 /mile

11

Run: 8.10 mile
Run Time: 01:05:24
Run Pace: 08:04.44 /mile

12 striders + day 1 lift

Run: 6.00 mile, 0.36 mile(6.36 mile)
Run Time: 00:51:38(00:51:38)
Run Pace: 08:36.33 /mile

13 Off
14 striders

Run: 6.00 mile, 0.37 mile(6.37 mile)
Run Time: 00:51:32(00:51:32)
Run Pace: 08:35.33 /mile

15 Day 2 lift

Run: 6.00 mile
Run Time: 00:50:12
Run Pace: 08:22 /mile

Run: 43.08 mile
Run Time: 05:48:59

16 Long run

Run: 10.00 mile
Run Time: 01:24:57
Run Pace: 08:29.7 /mile

17 Day 1 lift

Run: 7.00 mile
Run Time: 00:55:38
Run Pace: 07:56.85 /mile

18 striders

Run: 7.57 mile, 0.37 mile(7.94 mile)
Run Time: 01:01:48(01:01:48)
Run Pace: 08:09.82 /mile

19

Run: 5.00 mile
Run Time: 00:42:04
Run Pace: 08:24.8 /mile

20 Cross train + day 2 lift

Exercise Bike Time: 00:40:00

21

Run: 4.50 mile
Run Time: 00:38:35
Run Pace: 08:34.44 /mile

22 striders

Run: 6.00 mile, 0.37 mile(6.37 mile)
Run Time: 00:50:47(00:50:47)
Run Pace: 08:27.83 /mile

Run: 40.81 mile
Run Time: 05:33:49
Exercise Bike Time: 00:40:00

23 Long run

Run: 8.50 mile
Run Time: 01:12:20
Run Pace: 08:30.58 /mile

24

Run: 7.00 mile
Run Time: 00:58:06
Run Pace: 08:18 /mile

25 striders + day 1 lift

Run: 6.37 mile, 2.00 mile(8.37 mile)

26 Workout 2- threshold/tempo

Run: 1.72 mile, 2.89 mile, 2.40 mile(7.01 mile)
Run Time: 00:15:00, 00:20:00, 00:20:10(00:55:10)
Run Pace: 08:43.25 /mile, 06:55.22 /mile, 08:24.16 /mile

27 double day

Run: 6.00 mile, 2.50 mile(8.50 mile)
Run Time: 00:50:17(00:50:17)
Run Pace: 08:22.83 /mile

28 Off
29 Workout 1 & day 2 lift

Run: 1.30 mile, 3.31 mile, 2.12 mile(6.73 mile)
Run Time: 00:11:12, 00:25:00, 00:17:55(00:54:07)
Run Pace: 08:36.92 /mile, 07:33.17 /mile, 08:27.07 /mile

Run: 46.11 mile
Run Time: 04:50:00

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