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Calendar of Selina - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31

Bike Time: 01:00:00

1

Run: 7.40 mile
Run Shoe: Nike Zoom Pegasus 34

2

Run: 5.00 mile
Run Shoe: Nike Zoom Pegasus 34

3

Run: 4.30 mile
Run Shoe: Nike Zoom Pegasus 34

4 Tempo in the pool

Run: 2.00 mile
Run Shoe: Nike Zoom Pegasus 34
Aqua Jog Time: 01:10:00

5 off
6

Elliptical Time: 00:45:00

Bike Time: 01:00:00
Run: 18.70 mile
Aqua Jog Time: 01:10:00
Elliptical Time: 00:45:00

7 7x 3H2E

Run: 8.20 mile
Run Shoe: Nike Zoom Pegasus 34

8

Run: 3.10 mile
Run Shoe: Nike Zoom Pegasus 34

9 300's

Run: 6.40 mile
Run Shoe: Nike Zoom Pegasus 34

10

Run: 4.50 mile
Run Shoe: Nike Zoom Pegasus 34

11

Run: 6.00 mile
Run Shoe: Nike Zoom Pegasus 34

12

Run: 5.50 mile
Run Shoe: Nike Zoom Pegasus 34

13

Run: 8.00 mile
Run Time: 00:57:56
Run Pace: 07:14.5 /mile
Run Shoe: Nike Zoom Pegasus 34

Run: 41.70 mile
Run Time: 00:57:56

14

Run: 3.70 mile
Run Shoe: Nike Zoom Pegasus 34

15

Comments: 1
Run: 5.70 mile
Run Shoe: Nike Zoom Pegasus 34

16 4x800, 4x200

Run: 7.00 mile
Run Shoe: Nike Zoom Pegasus 34

17

Bike Time: 01:00:00

18

Run: 2.85 mile
Run Shoe: Nike Zoom Pegasus 34

19 LOHM

Run: 10.40 mile
Run Shoe: Nike Zoom Pegasus 34

20 treadmill

Run: 5.00 mile
Run Shoe: Nike Zoom Pegasus 34

Run: 34.65 mile
Bike Time: 01:00:00

21 20 min. tempo

Run: 3.11 mile, 4.00 mile(7.11 mile)
Run Time: 00:20:16(00:20:16)
Run Pace: 06:30.99 /mile
Run Shoe: Nike Zoom Pegasus 34, Nike Zoom Pegasus 34

22

Run: 6.60 mile
Run Shoe: Nike Zoom Pegasus 34

23 3x1k, 4x200

Comments: 2
Run: 6.75 mile
Run Shoe: Nike Zoom Pegasus 34

24

Run: 5.00 mile
Run Shoe: Nike Zoom Pegasus 34

25 treadmill

Run: 3.30 mile
Run Shoe: Nike Zoom Pegasus 34

26 3k at Case

Run: 3.00 km, 6.50 mile(8.36 mile)
Run Time: 00:11:31(00:11:31)
Run Pace: 06:10.68 /mile
Run Shoe: Nike Zoom Pegasus 34, Nike Zoom Pegasus 34

27

Aqua Jog Time: 01:00:00

Run: 37.12 mile
Run Time: 00:31:47
Aqua Jog Time: 01:00:00

28 20min. tempo

Run: 7.50 mile
Run Time: 00:55:42
Run Pace: 07:25.6 /mile
Run Shoe: Nike Zoom Pegasus 34

29

Run: 3.70 mile
Run Shoe: Nike Zoom Pegasus 34
Aqua Jog Time: 00:30:00

30 polar vortex workout

Run: 7.70 mile
Run Time: 00:56:43
Run Pace: 07:21.94 /mile
Run Shoe: Nike Zoom Pegasus 34

31

Run: 5.00 mile
Run Shoe: Nike Zoom Pegasus 34

1

Run: 3.25 mile
Run Shoe: Nike Zoom Pegasus 34

2 3k at Dension

Run: 3.00 km, 4.00 mile(5.86 mile)
Run Time: 00:11:21(00:11:21)
Run Pace: 06:05.32 /mile
Run Shoe: Nike Zoom Pegasus 34, Nike Zoom Pegasus 34

3 My City

Run: 7.70 mile
Run Shoe: Nike Zoom Pegasus 34

Run: 40.71 mile
Run Time: 02:03:46
Aqua Jog Time: 00:30:00

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