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Calendar of Eric Ashe - July, 2009

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
28 7.5mi Charles River Run

Run: 7.50 mile, 7.00 mile(14.50 mile)
Run Time: 00:39:20(00:39:20)
Run Pace: 05:14.66 /mile
29 am- 10mi. pm- strength

Run: 10.00 mile
30 10mi

Run: 10.00 mile
1 9mi moderate + strides

Run: 10.00 mile
2 am- Fartlek - 10x(400on/200easy). pm- 4mi,strength

Run: 10.00 mile, 4.00 mile(14.00 mile)
3 5mi

Run: 5.00 mile
4 am- 4mi. pm-10mi

Run: 4.00 mile, 10.00 mile(14.00 mile)

Run: 77.50 mile
Run Time: 00:39:20
5 11mi

Run: 11.00 mile
6 am- 11mi moderate + short hills. pm- 4mi, strength

Run: 11.00 mile, 4.00 mile(15.00 mile)
7 12mi

Run: 12.00 mile
8 12 + strides

Run: 12.00 mile
9 Fartlek

Run: 10.00 mile
10 am- 4mi. pm- 9mi

Run: 4.00 mile, 9.00 mile(13.00 mile)
11 am- 4mi. pm- 9mi + short hills

Run: 4.00 mile, 10.00 mile(14.00 mile)

Run: 87.00 mile
12 Workout - 4xMile, 800

Run: 9.00 mile
13 am- 5mi. pm- 7mi

Run: 5.00 mile, 7.00 mile(12.00 mile)
14 OFF
15 12mi + strides

Run: 12.00 mile
16 am- 4mi. pm- Workout - 2x3k. strength

Run: 4.00 mile, 11.00 mile(15.00 mile)
17 8mi

Run: 8.00 mile
18 10mi

Run: 10.00 mile

Run: 66.00 mile
19 12mi

Run: 12.00 mile
20 am- 4mi. pm- Fartlek - 8x(400on/200off)

Run: 4.00 mile, 9.00 mile(13.00 mile)
21 am- 4mi. pm- 8mi

Run: 4.00 mile, 8.00 mile(12.00 mile)
22 5mi + strides

Run: 5.00 mile
23 Marathon Sports 5miler - 24:21

Run: 11.00 mile
24 12mi

Run: 12.00 mile
25 am- 11mi. pm- 4mi

Run: 11.00 mile, 4.00 mile(15.00 mile)

Run: 80.00 mile
26 12mi + strides

Run: 12.00 mile
27 am- 5mi. pm- Fartlek

Run: 5.00 mile, 10.00 mile(15.00 mile)
28 10mi

Run: 10.00 mile
29 am- 5mi. pm- 9mi

Run: 5.00 mile, 9.00 mile(14.00 mile)
30 10mi moderate

Run: 9.82 mile
Run Time: 00:59:41
Run Pace: 06:04.66 /mile
31 am- 5mi. pm- 9mi

Run: 5.00 mile, 9.00 mile(14.00 mile)
1 13mi

Run: 13.00 mile

Run: 87.82 mile
Run Time: 00:59:41
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