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Calendar of Josh Smak - November, 2022

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 not sure
31 The Mist (cass)

Run: 5.30 mile
Run Time: 00:45:00
Run Pace: 08:29.43 /mile

1 Lots of Cramping and Crapping

Run: 6.50 mile
Run Time: 00:45:00
Run Pace: 06:55.38 /mile

2 5x200 5x200

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

3 gary

Run: 5.00 mile
Run Time: 00:45:00
Run Pace: 09:00 /mile

4 pre meet at the park

Run: 3.50 mile
Run Time: 00:50:00
Run Pace: 14:17.14 /mile

5 2nd at state

Run: 2.00 mile

Run: 27.30 mile
Run Time: 03:45:00

6 Accidental Biking

Bike: 6.70 mile
Bike Time: 00:40:00
Bike Pace: 05:58.20 /mile

7 recovery

Run: 6.00 mile
Run Time: 00:45:00
Run Pace: 07:30 /mile

8 600, 1200x3, 600 bemis election day

Run: 6.00 mile
Run Time: 01:00:00
Run Pace: 10:00 /mile

9 Reverse Serendipity

Run: 5.00 mile
Run Time: 00:45:00
Run Pace: 09:00 /mile

10 5x200 5x200

Run: 4.25 mile
Run Time: 00:45:00
Run Pace: 10:35.29 /mile

11 cass

Run: 6.00 mile
Run Time: 00:45:00
Run Pace: 07:30 /mile

12 simple 4 course run through

Run: 4.00 mile
Run Time: 00:40:00
Run Pace: 10:00 /mile

Run: 31.25 mile
Run Time: 04:40:00
Bike: 6.70 mile
Bike Time: 00:40:00

13 passion of the 'nike'

Run: 5.00 mile
Run Time: 01:00:00
Run Pace: 12:00 /mile

14 Mental Health Day
15 break
16 MEPS Day 1

Bike: 4.00 mile
Bike Time: 00:50:00
Bike Pace: 12:30 /mile

17 MEPS Day 2
18 rest day
19 rest day

Run: 5.00 mile
Run Time: 01:00:00
Bike: 4.00 mile
Bike Time: 00:50:00

20 Assistance in 3 mile TT

Run: 2.00 mile
Run Time: 00:30:00
Run Pace: 15:00 /mile

21 rest day
22 rest day [with note]
23 rest day
24 gobble gobble
25 casual biking

Bike: 3.00 mile
Bike Time: 00:35:00
Bike Pace: 11:40 /mile

26 I'll start writing better once season starts

Run: 2.00 mile
Run Time: 00:30:00
Bike: 3.00 mile
Bike Time: 00:35:00

27 welp...

Run: 2.80 mile
Run Time: 00:45:00
Run Pace: 16:04.28 /mile

28 rest day with secret biking

Bike: 3.00 mile
Bike Time: 00:36:00
Bike Pace: 12:00 /mile

29 Pretty Hungry Day [READ If you want]
30
1
2
3

Run: 2.80 mile
Run Time: 00:45:00
Bike: 3.00 mile
Bike Time: 00:36:00

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