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Calendar of Liz Egan - September, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
29

Run: 6.00 mile
Run Time: 00:59:48
Run Pace: 09:58 /mile
Run Shoe: Fresh Kicks
Rowing: 5000.00 m
Rowing Time: 00:22:33
Rowing Pace: 04:30.6 /km

30 1:40/20 workout; off run

Rowing: 10000.00 m
Pushups: 80

31

Run: 6.00 mile
Run Time: 00:55:18
Run Pace: 09:13 /mile
Run Shoe: Fresh Kicks
Rowing: 5000.00 m
Rowing Time: 00:22:21
Rowing Pace: 04:28.2 /km
Pushups: 60

1

Run: 6.00 mile
Run Time: 00:59:31
Run Pace: 09:55.16 /mile
Run Shoe: Fresh Kicks
Rowing: 5000.00 m
Rowing Time: 00:22:56
Rowing Pace: 04:35.2 /km

2

Run: 6.00 mile
Run Time: 00:56:27
Run Pace: 09:24.5 /mile
Run Shoe: Fresh Kicks
Rowing: 5000.00 m
Rowing Time: 00:22:45
Rowing Pace: 04:33 /km
Pushups: 80

3 30/30 workout (30 int); off run

Pushups: 90
Rowing: 10000.00 m

4

Run: 6.00 mile
Run Time: 00:53:47
Run Pace: 08:57.83 /mile
Run Shoe: Fresh Kicks

Run: 30.00 mile
Run Time: 04:44:51
Rowing: 24.86 mile
Rowing Time: 01:30:35
Pushups: 310

5

Run: 6.00 mile
Run Time: 00:55:08
Run Pace: 09:11.33 /mile
Run Shoe: Fresh Kicks
Rowing: 5000.00 m
Rowing Time: 00:23:16
Rowing Pace: 04:39.2 /km

6

Run: 6.00 mile
Run Time: 00:53:03
Run Pace: 08:50.5 /mile
Run Shoe: Fresh Kicks
Rowing: 5000.00 m
Rowing Time: 00:23:10
Rowing Pace: 04:38 /km

7 1:40/20 workout; off run

Rowing: 10000.00 m
Pushups: 60

8

Run: 6.00 mile
Run Time: 00:56:57
Run Pace: 09:29.5 /mile
Run Shoe: Fresh Kicks
Rowing: 5000.00 m
Rowing Time: 00:22:56
Rowing Pace: 04:35.2 /km

9 30/30 workout (30 int); 3 miles

Run: 3.00 mile
Run Time: 00:25:35
Run Pace: 08:31.66 /mile
Run Shoe: Fresh Kicks
Rowing: 10000.00 m

10

Run: 6.00 mile
Run Time: 00:56:04
Run Pace: 09:20.66 /mile
Run Shoe: Fresh Kicks
Rowing: 5000.00 m
Rowing Time: 00:23:24
Rowing Pace: 04:40.8 /km

11 long run! off row

Run: 8.00 mile
Run Time: 01:15:17
Run Pace: 09:24.62 /mile
Run Shoe: Fresh Kicks
Pushups: 60

Run: 35.00 mile
Run Time: 05:22:04
Rowing: 24.86 mile
Rowing Time: 01:32:46
Pushups: 120

12

Run: 5.00 mile
Run Time: 00:46:05
Run Pace: 09:13 /mile
Run Shoe: Navy and Pink
Rowing: 3000.00 m
Rowing Time: 00:13:44
Rowing Pace: 04:34.66 /km
Pushups: 45

13 scheduled off day
14 1:40/20 workout; 5 miles

Run: 5.00 mile
Run Time: 00:46:03
Run Pace: 09:12.6 /mile
Run Shoe: Navy and Pink
Rowing: 10000.00 m

15

Run: 6.00 mile
Run Time: 00:55:06
Run Pace: 09:11 /mile
Run Shoe: Navy and Pink
Rowing: 3000.00 m
Rowing Time: 00:13:49
Rowing Pace: 04:36.33 /km
Pushups: 60

16

Run: 5.00 mile
Run Time: 00:48:20
Run Pace: 09:40 /mile
Run Shoe: Navy and Pink
Rowing: 3000.00 m
Rowing Time: 00:13:46
Rowing Pace: 04:35.33 /km

17 4 mile fartlek!

Run: 1.00 mile, 4.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:09:17, 00:27:42, 00:08:57(00:45:56)
Run Pace: 09:17 /mile, 06:55.5 /mile, 08:57 /mile
Run Shoe: Navy and Pink, Navy and Pink, Navy and Pink
Pushups: 60

18 long run-ish

Run: 6.00 mile
Run Time: 00:55:55
Run Pace: 09:19.16 /mile
Run Shoe: Navy and Pink
Pushups: 45

Run: 33.00 mile
Run Time: 04:57:25
Rowing: 11.81 mile
Rowing Time: 00:41:19
Pushups: 210

19 3k row; off run

Rowing: 3.00 km
Rowing Time: 00:13:34
Rowing Pace: 04:31.33 /km
Pushups: 50

20

Run: 5.00 mile
Run Time: 00:43:49
Run Pace: 08:45.8 /mile
Run Shoe: Navy and Pink

21 15 min thresh

Run: 2.00 mile, 2.31 mile, 2.50 mile(6.81 mile)
Run Time: 00:18:21, 00:15:00, 00:23:28(00:56:49)
Run Pace: 09:10.5 /mile, 06:29.61 /mile, 09:23.2 /mile
Run Shoe: Navy and Pink, Navy and Pink, Navy and Pink
Pushups: 45

22

Run: 5.00 mile
Run Time: 00:45:00
Run Pace: 09:00 /mile
Run Shoe: Navy and Pink

23
24
25

Rowing: 1.86 mile
Rowing Time: 00:13:34
Pushups: 95
Run: 16.81 mile
Run Time: 02:25:38

26

Run: 5.00 mile
Run Time: 00:47:59
Run Pace: 09:35.8 /mile
Run Shoe: Navy and Pink
Rowing: 3.00 km
Rowing Time: 00:13:23
Rowing Pace: 04:27.66 /km

27 25 min thresh

Run: 2.00 mile, 3.77 mile, 1.08 mile(6.85 mile)
Run Time: 00:17:45, 00:25:00, 00:09:09(00:51:54)
Run Pace: 08:52.5 /mile, 06:37.87 /mile, 08:28.33 /mile
Run Shoe: Navy and Pink, Navy and Pink, Navy and Pink

28

Run: 6.00 mile
Run Time: 00:58:11
Run Pace: 09:41.83 /mile
Run Shoe: Navy and Pink

29

Run: 5.00 mile
Run Time: 00:47:36
Run Pace: 09:31.2 /mile
Run Shoe: Navy and Pink

30 1:40/20 workout; 2 miles

Run: 2.00 mile
Run Time: 00:18:39
Run Pace: 09:19.5 /mile
Run Shoe: Navy and Pink
Rowing: 10.00 km

1 off day
2 10k row; off run

Rowing: 10.00 km
Rowing Time: 00:46:40
Rowing Pace: 04:40 /km

Run: 24.85 mile
Run Time: 03:44:19
Rowing: 14.29 mile
Rowing Time: 01:00:03

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