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Calendar of Josh Smak - September, 2022

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
28 Biking Leg reliever

Bike: 6.70 mile
Bike Time: 00:37:00
Bike Pace: 05:31.34 /mile

29 2022 Fall XC Season (Elmhurst Prairie Path)

Run: 12.75 mile
Run Time: 01:26:32
Run Pace: 06:47.21 /mile
Bike: 3.70 mile
Bike Time: 00:19:00
Bike Pace: 05:08.10 /mile

30 2022 Fall XC Season (Garywood) **FUTURE ENVELOPE*

Run: 5.80 mile
Run Time: 00:40:00
Run Pace: 06:53.79 /mile

31 2022 Fall XC Season (Bemis)

Run: 6.25 mile
Run Time: 01:00:00
Run Pace: 09:36 /mile

1 Recovery Day

Run: 2.00 mile
Run Time: 00:23:00
Run Pace: 11:30 /mile

2 Graue with biking reliever

Run: 4.00 mile
Run Time: 00:40:00
Run Pace: 10:00 /mile
Bike: 6.00 mile
Bike Time: 00:30:00
Bike Pace: 05:00 /mile

3 Hornet Red Devils mega-event

Run: 6.50 mile
Run Time: 00:05:00
Run Pace: 00:46.15 /mile

Run: 37.30 mile
Run Time: 04:14:32
Bike: 16.40 mile
Bike Time: 01:26:00

4 Biking Leg reliever

Bike: 7.00 mile, 6.00 mile(13.00 mile)
Bike Time: 00:39:00, 00:34:00(01:13:00)
Bike Pace: 05:34.28 /mile, 05:40 /mile

5 Glen Long Run

Run: 12.00 mile
Run Time: 01:20:00
Run Pace: 06:40 /mile

6 First day of school (Cass run)

Run: 6.50 mile
Run Time: 00:50:00
Run Pace: 07:41.53 /mile

7 Klm back for seconds 5x1000

Run: 6.50 mile
Run Time: 01:00:00
Run Pace: 09:13.84 /mile

8 Harvest sun (& Ice Bath)

Run: 6.25 mile
Run Time: 01:00:00
Run Pace: 09:36 /mile

9 KLM apple annoyance

Run: 4.00 mile
Run Time: 00:35:00
Run Pace: 08:45 /mile

10 The Michigan second

Run: 9.50 mile
Run Time: 01:00:00
Run Pace: 06:18.94 /mile

Run: 44.75 mile
Run Time: 05:45:00
Bike: 13.00 mile
Bike Time: 01:13:00

11 Biking Leg reliever

Bike: 3.00 mile
Bike Time: 00:20:00
Bike Pace: 06:40 /mile

12 Glen run + woodchips (push up test)

Run: 12.50 mile
Run Time: 01:25:00
Run Pace: 06:48 /mile

13 Aqua Jog (and pacer test)

Run: 1.40 mile

14 5x1000 with empty stomach (curl up test)

Run: 6.50 mile
Run Time: 01:30:00
Run Pace: 13:50.76 /mile

15 40 minutes with special guest + Ice Bath

Run: 5.75 mile
Run Time: 00:40:00
Run Pace: 06:57.39 /mile

16 pre race

Run: 4.00 mile
Run Time: 00:35:00
Run Pace: 08:45 /mile

17 First Richard Spring's breathless take

Run: 6.00 mile
Run Time: 01:30:00
Run Pace: 15:00 /mile

Run: 36.15 mile
Run Time: 05:40:00
Bike: 3.00 mile
Bike Time: 00:20:00

18 Biking Leg reliever

Bike: 4.00 mile
Bike Time: 00:45:00
Bike Pace: 11:15 /mile

19 The Waterfall after richards + woodchips

Run: 11.00 mile
Run Time: 01:20:00
Run Pace: 07:16.36 /mile

20 Yellow Sun Rising (Stough, Lake Loop)

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

21 Gesichtspunkt (KLM)

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

22 Mildly-unfortunate day (Beaver, Ice Bath)

Run: 4.00 mile
Run Time: 00:45:00
Run Pace: 11:15 /mile

23 horrible day (KLM)

Run: 4.00 mile
Run Time: 00:45:00
Run Pace: 11:15 /mile
Bike: 3.00 mile
Bike Time: 00:17:00
Bike Pace: 05:40 /mile

24 The song I play when I'm mildly irritated (KLM)

Run: 8.80 mile
Run Time: 00:34:00
Run Pace: 03:51.81 /mile
Bike: 3.00 mile
Bike Time: 00:15:00
Bike Pace: 05:00 /mile

Run: 39.80 mile
Run Time: 05:09:00
Bike: 10.00 mile
Bike Time: 01:17:00

25 Biking Leg reliever

Bike: 4.00 mile
Bike Time: 00:35:00
Bike Pace: 08:45 /mile

26 recovery 6

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

27 Graue 3x 1 mile intervals

Run: 6.25 mile
Run Time: 01:00:00
Run Pace: 09:36 /mile

28 Unexpected Day

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

29 Tempo 800s with some 200s

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

30 pre meet (town of hinsdale)

Run: 4.00 mile
Run Time: 00:45:00
Run Pace: 11:15 /mile

1 Terra HOPE (birthday)

Run: 8.25 mile
Run Time: 02:00:00
Run Pace: 14:32.72 /mile

Run: 30.50 mile
Run Time: 05:45:00
Bike: 7.00 mile
Bike Time: 01:10:00

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