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Calendar of RunnerSam - May, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
25

Run: 8.18 mile
Run Time: 00:59:33
Run Pace: 07:16.79 /mile
Run Shoe: Mizuno Wave Rider 25

26 F&M TC: 3200 2x800 4x400

Run: 4.53 mile, 5.65 mile(10.18 mile)
Run Time: 00:33:32, 00:38:09(01:11:41)
Run Pace: 07:24.15 /mile, 06:45.13 /mile
Run Shoe: Mizuno Wave Rider 25, Saucony TypeA

27

Run: 8.18 mile
Run Time: 01:01:00
Run Pace: 07:27.43 /mile
Run Shoe: Hoka Rincon 3

28 Pool not open =[

Run: 8.79 mile
Run Time: 01:09:43
Run Pace: 07:55.88 /mile
Run Shoe: Saucony Kinvara 12

29

Run: 6.42 mile
Run Time: 00:47:25
Run Pace: 07:23.14 /mile
Run Shoe: Saucony Kinvara 12

30 Race Against Racism 5k

Run: 3.66 mile, 3.12 mile, 4.02 mile(10.80 mile)
Run Time: 00:30:16, 00:17:58, 00:31:43(01:19:57)
Run Pace: 08:16.17 /mile, 05:45.51 /mile, 07:53.38 /mile
Run Shoe: Hoka Rincon 3, Adidas Adios 4, Hoka Rincon 3

1 Abandoned Long Run

Run: 4.94 mile
Run Time: 00:39:20
Run Pace: 07:57.73 /mile
Run Shoe: Saucony Kinvara 12

Run: 57.49 mile
Run Time: 07:08:39

2 Swim/Run Double

Run: 5.09 mile
Run Time: 00:42:28
Run Pace: 08:20.58 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Swim: 3500.00 yd
Swim Time: 00:55:05
Swim Pace: 01:34.42 /100 yards

3 OFF
4 3x1600 (400)

Run: 4.73 mile, 3.64 mile(8.37 mile)
Run Time: 00:39:09, 00:22:08(01:01:17)
Run Pace: 08:16.61 /mile, 06:04.83 /mile
Run Shoe: Mizuno Wave Rider 25 (2), Saucony Endorphin Pro

5 Run-Swim-Run/Run Double

Run: 3.99 mile, 8.12 mile(12.11 mile)
Run Time: 00:28:47, 01:00:26(01:29:13)
Run Pace: 07:12.83 /mile, 07:26.55 /mile
Run Shoe: Mizuno Wave Rider 25 (2), Mizuno Wave Rider 25 (2)
Swim: 3000.00 yd
Swim Time: 00:47:19
Swim Pace: 01:34.63 /100 yards

6

Run: 7.10 mile
Run Time: 00:54:25
Run Pace: 07:39.85 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

7 THill 5k/JB Wedding

Run: 3.10 mile, 5.29 mile(8.39 mile)
Run Time: 00:18:15, 00:43:53(01:02:08)
Run Pace: 05:53.22 /mile, 08:17.73 /mile
Run Shoe: Saucony Endorphin Pro, Mizuno Wave Rider 25

8

Run: 9.00 mile
Run Time: 01:10:03
Run Pace: 07:47 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

Run: 50.06 mile
Run Time: 06:19:34
Swim: 6500.00 yd
Swim Time: 01:42:24

9

Run: 9.03 mile
Run Time: 01:06:27
Run Pace: 07:21.52 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

10 Swim/Run Workout

Run: 5.75 mile, 5.12 mile(10.87 mile)
Run Time: 00:38:47, 00:39:53(01:18:40)
Run Pace: 06:44.69 /mile, 07:47.38 /mile
Run Shoe: Saucony TypeA, Mizuno Wave Rider 25 (2)
Swim: 3800.00 yd
Swim Time: 01:00:13
Swim Pace: 01:35.07 /100 yards

11

Run: 8.90 mile
Run Time: 01:23:35
Run Pace: 09:23.48 /mile
Run Shoe: Saucony Kinvara 12

12 Run-Swim-Run/Run Workout

Run: 4.19 mile, 6.65 mile, 2.37 mile(13.21 mile)
Run Time: 00:30:22, 00:47:50, 00:17:51(01:36:03)
Run Pace: 07:14.84 /mile, 07:11.57 /mile, 07:31.89 /mile
Run Shoe: Mizuno Wave Rider 25, Saucony TypeA, Hoka Rincon 3
Swim: 3000.00 yd
Swim Time: 00:46:08
Swim Pace: 01:32.26 /100 yards

13

Run: 8.19 mile
Run Time: 00:58:49
Run Pace: 07:10.89 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

14 Run/Cycle Double

Run: 6.02 mile
Run Time: 00:46:02
Run Pace: 07:38.80 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 11.56 mile
Bike Time: 00:33:25
Bike Pace: 20.76 mph

15 LR

Run: 14.01 mile
Run Time: 01:45:18
Run Pace: 07:30.96 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

Run: 70.23 mile
Run Time: 08:54:54
Bike: 11.56 mile
Bike Time: 00:33:25
Swim: 6800.00 yd
Swim Time: 01:46:21

16 Swim/Run Double

Run: 8.02 mile
Run Time: 00:59:18
Run Pace: 07:23.64 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Swim: 3650.00 yd
Swim Time: 00:57:01
Swim Pace: 01:33.72 /100 yards

17 1600 8x300 1600

Run: 6.20 mile, 4.05 mile(10.25 mile)
Run Time: 00:46:01, 00:31:24(01:17:25)
Run Pace: 07:25.32 /mile, 07:45.18 /mile
Run Shoe: Saucony TypeA, Saucony Kinvara 12

18 Run/Cycle PM Brick

Run: 9.07 mile
Run Time: 01:09:29
Run Pace: 07:39.64 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 20.90 mile
Bike Time: 01:04:36
Bike Pace: 19.41 mph

19 Swim/TTT 5k

Swim: 4000.00 yd
Swim Time: 01:00:33
Swim Pace: 01:30.82 /100 yards

20
21
22

Run: 27.34 mile
Run Time: 03:26:12
Bike: 20.90 mile
Bike Time: 01:04:36
Swim: 7650.00 yd
Swim Time: 01:57:34

23
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25
26
27
28
29 Crest Best Swim Fest 1M
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