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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
18

Run: 44.03 mile
Run Time: 03:19:12
Swim: 0.31 mile

19
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21
22
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24
25
26
27
28
29
30
1
2
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