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Calendar of Vance - November, 2017

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
29

Run: 1.00 mile
Run Time: 00:06:43
Run Pace: 06:43 /mile

30

Run: 9.00 mile, 0.50 mile(9.50 mile)
Run Time: 01:02:42(01:02:42)
Run Pace: 06:58 /mile

31 600, 500, 400, 300, 200, 100

Run: 5.70 mile

1

Run: 9.03 mile
Run Time: 00:58:03
Run Pace: 06:25.71 /mile

2 3 x 2 mile tempo

Run: 9.38 mile

3

Run: 8.00 mile
Run Time: 00:54:59
Run Pace: 06:52.37 /mile

4

Run: 9.15 mile, 8.85 mile(18.00 mile)
Run Time: 01:03:15, 00:55:54(01:59:09)
Run Pace: 06:54.75 /mile, 06:18.98 /mile

Run: 60.61 mile
Run Time: 05:01:36

5

Run: 1.00 mile
Run Time: 00:06:13
Run Pace: 06:13 /mile

6

Run: 9.00 mile, 0.51 mile(9.51 mile)
Run Time: 00:57:19, 00:03:09(01:00:28)
Run Pace: 06:22.11 /mile, 06:10.58 /mile

7 Hill sprints

Run: 9.00 mile, 3.51 mile(12.51 mile)
Run Time: 00:22:50(00:22:50)
Run Pace: 06:30.31 /mile

8

Run: 9.00 mile
Run Time: 00:59:06
Run Pace: 06:34 /mile
Swim: 400.00 m

9 2 x 3 mile tempo

Run: 9.21 mile, 2.81 mile(12.02 mile)
Run Time: 00:18:57(00:18:57)
Run Pace: 06:44.62 /mile

10

Run: 8.01 mile
Run Time: 00:54:40
Run Pace: 06:49.48 /mile

11

Run: 18.08 mile
Run Time: 01:59:42
Run Pace: 06:37.23 /mile
Hike: 1.00 mile

Run: 70.13 mile
Run Time: 05:41:56
Swim: 0.25 mile
Hike: 1.00 mile

12

Run: 1.00 mile
Run Time: 00:06:32
Run Pace: 06:32 /mile

13

Run: 9.00 mile, 0.50 mile(9.50 mile)
Run Time: 01:00:27(01:00:27)
Run Pace: 06:43 /mile

14 800 m. time trial

Run: 4.01 mile, 5.00 mile, 3.50 mile(12.51 mile)
Run Time: 00:28:58, 00:23:19(00:52:17)
Run Pace: 07:13.41 /mile, 06:39.71 /mile

15

Run: 9.01 mile
Run Time: 01:00:59
Run Pace: 06:46.10 /mile
Swim: 500.00 m

16 4 mile, 2 mile tempo

Run: 9.19 mile, 2.82 mile(12.01 mile)
Run Time: 00:18:57(00:18:57)
Run Pace: 06:43.19 /mile

17

Run: 8.02 mile
Run Time: 00:54:27
Run Pace: 06:47.35 /mile

18

Run: 18.00 mile
Run Time: 02:03:07
Run Pace: 06:50.38 /mile

Run: 70.05 mile
Run Time: 06:16:46
Swim: 0.31 mile

19

Run: 1.01 mile
Run Time: 00:06:44
Run Pace: 06:40 /mile

20

Run: 9.00 mile, 0.50 mile(9.50 mile)
Run Time: 00:59:11(00:59:11)
Run Pace: 06:34.55 /mile

21 1 mile time trial

Run: 5.54 mile, 6.98 mile(12.52 mile)
Run Time: 00:47:55(00:47:55)
Run Pace: 06:51.89 /mile

22

Run: 9.04 mile
Run Time: 01:00:26
Run Pace: 06:41.10 /mile

23 5 mile, 1 mile tempo

Run: 9.11 mile, 2.90 mile(12.01 mile)
Run Time: 00:19:09(00:19:09)
Run Pace: 06:36.20 /mile

24 Wendover, UT

Run: 8.00 mile
Run Time: 00:51:03
Run Pace: 06:22.87 /mile

25 Salt Lake City, UT

Run: 18.00 mile
Run Time: 02:00:44
Run Pace: 06:42.44 /mile

Run: 70.08 mile
Run Time: 06:05:12

26

Run: 1.00 mile
Run Time: 00:06:22
Run Pace: 06:22 /mile

27

Run: 9.00 mile, 0.50 mile(9.50 mile)
Run Time: 01:01:51(01:01:51)
Run Pace: 06:52.33 /mile

28 Hill sprints

Run: 9.00 mile, 3.53 mile(12.53 mile)
Run Time: 00:23:28(00:23:28)
Run Pace: 06:38.86 /mile

29

Run: 8.00 mile
Run Time: 00:54:17
Run Pace: 06:47.12 /mile

30 6 mile tempo

Run: 7.03 mile

1

Run: 1.02 mile
Run Time: 00:06:20
Run Pace: 06:12.54 /mile

2

Run: 1.00 mile
Run Time: 00:06:16
Run Pace: 06:16 /mile

Run: 40.08 mile
Run Time: 02:38:34

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