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Calendar of Killer Kate - January, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
26

Run: 6.00 mile
Run Time: 00:50:19
Run Pace: 08:23.16 /mile
Run Shoe: ghost 14 Philippians 3:14

27 12x400

Run: 9.00 mile
Run Shoe: ghost 14 lightning mcqueen (kachow)

28

Run: 7.00 mile
Run Time: 00:59:33
Run Pace: 08:30.42 /mile
Run Shoe: ghost 14 Philippians 3:14
Weights: 24
CoreCompleted
Exercise Bike Time: 00:20:00
Pushups: 50

29 easy and rei

Run: 5.00 mile
Run Time: 00:43:49
Run Pace: 08:45.8 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)
Exercise Bike Time: 00:10:00
Pushups: 60

30 3 mile thresh

Run: 2.00 mile, 3.01 mile, 3.00 mile(8.01 mile)
Run Time: 00:17:19, 00:19:38, 00:27:00(01:03:57)
Run Pace: 08:39.5 /mile, 06:31.36 /mile, 09:00 /mile
Run Shoe: ghost 14 Philippians 3:14, ghost 14 Philippians 3:14, ghost 14 Philippians 3:14
Exercise Bike Time: 00:20:00
Weights: 24
CoreCompleted

31

Run: 6.00 mile
Run Time: 00:53:57
Run Pace: 08:59.5 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)

1

Run: 10.00 mile
Run Time: 01:25:04
Run Pace: 08:30.4 /mile
Run Shoe: ghost 14 Philippians 3:14

Run: 51.01 mile
Run Time: 05:56:39
Weights: 48
Exercise Bike Time: 00:50:00
Pushups: 110

2

Run: 6.00 mile
Run Time: 00:51:56
Run Pace: 08:39.33 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)

3 4x1200

Run: 8.00 mile
Run Shoe: ghost 14 Philippians 3:14
CoreCompleted

4 off

Walk: 1.12 mile

5

Run: 7.00 mile
Run Time: 01:03:05
Run Pace: 09:00.71 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)
Exercise Bike Time: 00:20:00
Weights: 24
CoreCompleted
Walk: 2.71 mile

6

Run: 7.01 mile
Run Time: 00:57:46
Run Pace: 08:14.43 /mile
Run Shoe: ghost 14 Philippians 3:14
Walk: 1.50 mile, 1.57 mile(3.07 mile)
Walk Time: 00:24:50, 00:23:38(00:48:28)
Walk Pace: 16:33.33 /mile, 15:03.18 /mile

7 3 mile thresh

Run: 2.00 mile, 3.01 mile, 2.00 mile(7.01 mile)
Run Time: 00:17:43, 00:19:12, 00:18:05(00:55:00)
Run Pace: 08:51.5 /mile, 06:22.72 /mile, 09:02.5 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow), ghost 14 lightning mcqueen (kachow), ghost 14 lightning mcqueen (kachow)
Exercise Bike Time: 00:15:01
Weights: 24
CoreCompleted
Walk: 2.01 mile
Walk Time: 00:38:30
Walk Pace: 19:09.25 /mile

8

Run: 10.00 mile
Run Time: 01:28:37
Run Pace: 08:51.7 /mile
Run Shoe: ghost 14 Philippians 3:14
Exercise Bike Time: 00:15:01
CoreCompleted
Walk: 1.56 mile
Walk Time: 00:25:04
Walk Pace: 16:04.10 /mile

Run: 45.02 mile
Run Time: 05:16:24
Walk: 10.47 mile
Walk Time: 01:52:02
Exercise Bike Time: 00:50:02
Weights: 48

9

Run: 6.00 mile
Run Time: 00:49:44
Run Pace: 08:17.33 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)
Walk: 1.52 mile, 1.00 mile(2.52 mile)
Walk Time: 00:25:36, 00:18:28(00:44:04)
Walk Pace: 16:50.52 /mile, 18:28 /mile

10 12x400

Run: 8.00 mile
Run Shoe: ghost 14 Philippians 3:14
CoreCompleted
Walk: 1.00 mile
Walk Time: 00:20:27
Walk Pace: 20:27 /mile

11

Run: 7.06 mile
Run Time: 01:00:27
Run Pace: 08:33.73 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)
Exercise Bike Time: 00:25:00
Walk: 0.62 mile, 1.00 mile(1.62 mile)
Walk Time: 00:11:34, 00:20:21(00:31:55)
Walk Pace: 18:39.35 /mile, 20:21 /mile

12

Run: 5.12 mile
Run Time: 00:47:42
Run Pace: 09:18.98 /mile
Run Shoe: ghost 14 Philippians 3:14
Walk: 0.50 mile, 1.32 mile(1.82 mile)
Walk Time: 00:10:00, 00:25:23(00:35:23)
Walk Pace: 20:00 /mile, 19:13.78 /mile
CoreCompleted

13

Run: 6.06 mile
Run Time: 00:55:46
Run Pace: 09:12.14 /mile
Run Shoe: ghost 14 Philippians 3:14

14 alvernia (3k)

Run: 6.00 mile
Run Shoe: ghost 14 Philippians 3:14
Weights: 24
Walk: 1.20 mile
Walk Time: 00:19:49
Walk Pace: 16:30.83 /mile

15

Run: 10.00 mile
Run Time: 01:34:25
Run Pace: 09:26.5 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)
Exercise Bike Time: 00:25:00
Walk: 1.00 mile
Walk Time: 00:16:49
Walk Pace: 16:49 /mile

Run: 48.24 mile
Run Time: 05:08:04
Walk: 9.16 mile
Walk Time: 02:48:27
Exercise Bike Time: 00:50:00
Weights: 24

16 off

Walk: 1.80 mile, 2.30 mile(4.10 mile)
Walk Time: 00:33:30, 00:39:26(01:12:56)
Walk Pace: 18:36.66 /mile, 17:08.69 /mile
CoreCompleted

17 3 mile thresh

Run: 2.12 mile, 3.01 mile, 2.02 mile(7.15 mile)
Run Time: 00:19:20, 00:19:18, 00:17:31(00:56:09)
Run Pace: 09:07.16 /mile, 06:24.71 /mile, 08:40.29 /mile
Run Shoe: ghost 14 Philippians 3:14, ghost 14 Philippians 3:14, ghost 14 Philippians 3:14
Weights: 24
CoreCompleted
Walk: 1.27 mile, 2.10 mile(3.37 mile)
Walk Time: 00:21:04, 00:35:25(00:56:29)
Walk Pace: 16:35.27 /mile, 16:51.90 /mile

18

Run: 5.00 mile
Run Time: 00:46:56
Run Pace: 09:23.2 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)
Exercise Bike Time: 00:20:00
CoreCompleted
Walk: 1.11 mile, 1.13 mile(2.24 mile)
Walk Time: 00:16:40, 00:00:18(00:16:58)
Walk Pace: 15:00.90 /mile, 00:15.92 /mile

19 fartlek (2'on/2'off)

Run: 6.01 mile
Run Time: 00:49:46
Run Pace: 08:16.83 /mile
Run Shoe: ghost 14 Philippians 3:14
Walk: 0.69 mile, 1.75 mile(2.44 mile)
Walk Time: 00:11:13, 00:28:59(00:40:12)
Walk Pace: 16:15.36 /mile, 16:33.71 /mile
Weights: 18

20

Run: 4.03 mile
Run Time: 00:36:30
Run Pace: 09:03.42 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)
Walk: 0.70 mile, 1.05 mile(1.75 mile)
Walk Time: 00:10:55, 00:15:48(00:26:43)
Walk Pace: 15:35.71 /mile, 15:02.85 /mile

21 lehigh (mile) the death of Kate

Run: 8.00 mile
Run Shoe: ghost 14 lightning mcqueen (kachow)
Weights: 20

22

Run: 6.27 mile
Run Time: 00:58:49
Run Pace: 09:22.83 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)

Walk: 13.90 mile
Walk Time: 03:33:18
Run: 36.46 mile
Run Time: 04:08:10
Weights: 62
Exercise Bike Time: 00:20:00

23

Run: 5.01 mile
Run Time: 00:47:28
Run Pace: 09:28.46 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)
CoreCompleted

24 10x400 w/200 rec (on the 3rd day she rose again)

Run: 8.00 mile
Run Shoe: ghost 14 Philippians 3:14
Walk: 1.02 mile
Walk Time: 00:17:41
Walk Pace: 17:20.19 /mile
Weights: 24

25

Run: 6.01 mile
Run Time: 00:44:17
Run Pace: 07:22.09 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)
CoreCompleted
Walk: 0.68 mile, 1.09 mile(1.77 mile)
Walk Time: 00:13:56, 00:20:37(00:34:33)
Walk Pace: 20:29.41 /mile, 18:54.86 /mile

26

Run: 5.00 mile
Run Time: 00:45:40
Run Pace: 09:08 /mile
Run Shoe: ghost 14 Philippians 3:14

27

Run: 6.00 mile
Run Time: 00:54:42
Run Pace: 09:07 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)
Exercise Bike Time: 00:20:00

28

Run: 8.00 mile
Run Shoe: ghost 14 Philippians 3:14
CoreCompleted
Exercise Bike Time: 00:25:00
Weights: 24

29

Run: 10.01 mile
Run Time: 01:31:56
Run Pace: 09:11.04 /mile
Run Shoe: ghost 14 lightning mcqueen (kachow)

Run: 48.03 mile
Run Time: 04:44:03
Walk: 2.79 mile
Walk Time: 00:52:14
Weights: 48
Exercise Bike Time: 00:45:00

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