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Calendar of RunnerSam - June, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 Double

Run: 5.03 mile, 6.14 mile(11.17 mile)
Run Time: 00:46:57, 01:04:28(01:51:25)
Run Pace: 09:20.03 /mile, 10:29.96 /mile
Run Shoe: Mizuno Wave Rider 25 (2), Mizuno Wave Rider 25 (2)

31

Run: 9.53 mile
Run Time: 01:12:41
Run Pace: 07:37.60 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

1 Run/Ride Brick

Run: 6.41 mile
Run Time: 00:49:19
Run Pace: 07:41.62 /mile
Run Shoe: Saucony Kinvara 12
Bike: 18.09 mile
Bike Time: 01:00:25
Bike Pace: 17.97 mph

2 Workout/Ride Brick

Run: 4.26 mile, 4.25 mile(8.51 mile)
Run Time: 00:31:40, 00:29:20(01:01:00)
Run Pace: 07:26.00 /mile, 06:54.11 /mile
Run Shoe: Saucony Kinvara 12, Saucony TypeA
Bike: 9.45 mile
Bike Time: 00:30:04
Bike Pace: 18.86 mph

3

Run: 8.54 mile
Run Time: 01:09:11
Run Pace: 08:06.06 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

4 Red Rose Run 5M/Ride Double

Run: 1.84 mile, 5.00 mile, 2.80 mile(9.64 mile)
Run Time: 00:15:50, 00:28:59, 00:22:07(01:06:56)
Run Pace: 08:36.30 /mile, 05:47.8 /mile, 07:53.92 /mile
Run Shoe: Mizuno Wave Rider 25 (2), Saucony Endorphin Pro, Saucony Endorphin Pro
Bike: 15.56 mile
Bike Time: 00:50:43
Bike Pace: 18.41 mph

5 LR

Run: 16.34 mile
Run Time: 02:07:20
Run Pace: 07:47.56 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

Run: 70.14 mile
Run Time: 09:17:52
Bike: 43.10 mile
Bike Time: 02:21:12

6 Run-Swim-Run/Ride Quadruple

Run: 4.09 mile
Run Time: 00:32:50
Run Pace: 08:01.66 /mile
Run Shoe: Saucony Kinvara 12
Bike: 36.56 mile
Bike Time: 02:00:32
Bike Pace: 18.20 mph
Swim: 3000.00 yd
Swim Time: 00:47:43
Swim Pace: 01:35.43 /100 yards

7 3k T 4x400 4x200

Run: 5.61 mile, 5.36 mile(10.97 mile)
Run Time: 00:45:38, 00:36:55(01:22:33)
Run Pace: 08:08.05 /mile, 06:53.24 /mile
Run Shoe: Saucony Kinvara 12, Saucony TypeA

8 Ride/Run Double

Run: 8.34 mile
Run Time: 01:00:02
Run Pace: 07:11.89 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 17.01 mile
Bike Time: 01:00:03
Bike Pace: 17.00 mph

9 Run-Swim-Run/Run Quadruple

Run: 3.24 mile, 8.20 mile(11.44 mile)
Run Time: 00:26:32, 01:04:06(01:30:38)
Run Pace: 08:11.35 /mile, 07:49.02 /mile
Run Shoe: Saucony Kinvara 12, Mizuno Wave Rider 25 (2)
Swim: 3100.00 yd
Swim Time: 00:47:24
Swim Pace: 01:31.74 /100 yards

10

Run: 8.19 mile
Run Time: 01:00:07
Run Pace: 07:20.41 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

11 Coal Cracker 10k/Ride Double

Run: 4.46 mile, 6.31 mile(10.77 mile)
Run Time: 00:39:06, 00:37:44(01:16:50)
Run Pace: 08:46.00 /mile, 05:58.79 /mile
Run Shoe: Mizuno Wave Rider 25 (2), Saucony Endorphin Pro
Bike: 36.87 mile
Bike Time: 02:00:11
Bike Pace: 18.41 mph

12 Run/Brick Triple

Run: 3.52 mile, 13.01 mile(16.53 mile)
Run Time: 00:26:15, 01:47:07(02:13:22)
Run Pace: 07:27.44 /mile, 08:14.00 /mile
Run Shoe: Saucony Kinvara 12, Mizuno Wave Rider 25 (2)
Bike: 19.60 mile
Bike Time: 01:03:06
Bike Pace: 18.64 mph

Run: 70.33 mile
Run Time: 08:56:22
Bike: 110.04 mile
Bike Time: 06:03:52
Swim: 6100.00 yd
Swim Time: 01:35:07

13 Swim/Ride Double

Bike: 37.11 mile
Bike Time: 02:00:11
Bike Pace: 18.53 mph
Swim: 4650.00 yd
Swim Time: 01:11:21
Swim Pace: 01:32.06 /100 yards

14 3x(4x400)

Run: 6.63 mile, 4.18 mile(10.81 mile)
Run Time: 00:52:00, 00:33:25(01:25:25)
Run Pace: 07:50.58 /mile, 07:59.66 /mile
Run Shoe: Saucony Kinvara 12, Adidas Adios 4

15

Bike: 19.29 mile
Bike Time: 01:00:04
Bike Pace: 19.27 mph

16 Swim/5k+TTT Double

Run: 4.55 mile, 6.16 mile(10.71 mile)
Run Time: 00:37:07, 00:37:27(01:14:34)
Run Pace: 08:09.45 /mile, 06:04.77 /mile
Run Shoe: Saucony Kinvara 12, Adidas Adios 4
Swim: 3500.00 yd
Swim Time: 00:51:37
Swim Pace: 01:28.48 /100 yards

17

Run: 7.04 mile
Run Time: 00:50:55
Run Pace: 07:13.94 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

18 Run/Ride Double

Run: 5.51 mile
Run Time: 00:54:44
Run Pace: 09:56.00 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 20.72 mile
Bike Time: 01:04:45
Bike Pace: 19.20 mph

19 Off - Sick

Run: 34.07 mile
Run Time: 04:25:38
Bike: 77.12 mile
Bike Time: 04:05:00
Swim: 8150.00 yd
Swim Time: 02:02:58

20 Off - Sick
21 Run for the Sun 5k

Run: 2.50 mile, 3.11 mile(5.61 mile)
Run Time: 00:19:01, 00:18:14(00:37:15)
Run Pace: 07:36.4 /mile, 05:51.76 /mile
Run Shoe: Saucony Kinvara 12, Saucony Kinvara 12

22 Run/Ride Brick

Run: 6.42 mile
Run Time: 00:46:57
Run Pace: 07:18.78 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 15.07 mile
Bike Time: 00:46:47
Bike Pace: 19.33 mph

23 Swim/Ride Double

Bike: 30.03 mile
Bike Time: 01:32:33
Bike Pace: 19.47 mph
Swim: 3000.00 yd
Swim Time: 00:45:49
Swim Pace: 01:31.63 /100 yards

24
25
26

Run: 12.03 mile
Run Time: 01:24:12
Bike: 45.10 mile
Bike Time: 02:19:20
Swim: 3000.00 yd
Swim Time: 00:45:49

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