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Calendar of RunnerSam - May, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 4x10s Hill Sprints

Run: 8.00 mile
Run Time: 01:00:30
Run Pace: 07:33.75 /mile
Run Shoe: Mizuno Wave Rider 25 (3)
2 F&M TC: 3x1mi 4x200

Run: 4.76 mile, 4.39 mile(9.15 mile)
Run Time: 00:31:47, 00:31:26(01:03:13)
Run Pace: 06:40.63 /mile, 07:09.61 /mile
Run Shoe: Adidas Takumi Sen 8, Mizuno Wave Rider 25 (3)
3

Run: 8.26 mile
Run Time: 01:04:04
Run Pace: 07:45.37 /mile
Run Shoe: Mizuno Wave Rider 25 (3)
4

Run: 8.19 mile
Run Time: 01:02:11
Run Pace: 07:35.55 /mile
Run Shoe: Nike Air Zoom Pegasus 39
5 Swim/Run + 4 Strides

Run: 6.01 mile
Run Time: 00:44:49
Run Pace: 07:27.42 /mile
Run Shoe: Mizuno Wave Rider 25 (3)
Swim: 3000.00 yd
6 Turkey Hill Country Classic 5k

Run: 3.11 mile, 4.42 mile(7.53 mile)
Run Time: 00:18:26, 00:35:04(00:53:30)
Run Pace: 05:55.62 /mile, 07:56.01 /mile
Run Shoe: Adidas Takumi Sen 8, Mizuno Wave Rider 25 (3)
7 York Marathon (Pacing)

Run: 7.91 mile
Run Time: 01:29:25
Run Pace: 11:18.25 /mile
Run Shoe: Hoka Rincon 3

Run: 55.05 mile
Run Time: 07:17:42
Swim: 3000.00 yd
8 Swim/6x10s Hill Sprints

Run: 8.06 mile
Run Time: 01:02:59
Run Pace: 07:48.85 /mile
Run Shoe: Hoka Rincon 3
Swim: 3250.00 yd
Swim Time: 00:50:40
Swim Pace: 01:33.53 /100 yards
9 3200T 1mi T + 6 Strides

Run: 4.32 mile, 3.19 mile(7.51 mile)
Run Time: 00:32:03, 00:19:33(00:51:36)
Run Pace: 07:25.13 /mile, 06:07.71 /mile
Run Shoe: Hoka Rincon 3, Adidas Takumi Sen 8
10

Run: 8.75 mile
Run Time: 01:04:42
Run Pace: 07:23.65 /mile
Run Shoe: Hoka Rincon 3
11 Swim/Run

Run: 7.26 mile
Run Time: 01:04:09
Run Pace: 08:50.16 /mile
Run Shoe: Hoka Rincon 3
Swim: 3200.00 yd
Swim Time: 00:48:43
Swim Pace: 01:31.34 /100 yards
12 8x0.5 @ 5:40-5:44 with 60s rest

Run: 4.33 mile, 4.20 mile(8.53 mile)
Run Time: 00:34:54, 00:25:19(01:00:13)
Run Pace: 08:03.60 /mile, 06:01.66 /mile
Run Shoe: Hoka Rincon 3, Nike AlphaFlys
13 4 Strides

Run: 7.03 mile
Run Time: 00:58:51
Run Pace: 08:22.27 /mile
Run Shoe: Hoka Rincon 3
14 LR (ish)

Run: 13.09 mile
Run Time: 01:45:20
Run Pace: 08:02.81 /mile
Run Shoe: Hoka Rincon 3

Run: 60.23 mile
Run Time: 07:47:50
Swim: 6450.00 yd
Swim Time: 01:39:23
15 6x10s Hill Sprints

Run: 7.06 mile
Run Time: 00:51:40
Run Pace: 07:19.09 /mile
Run Shoe: Hoka Rincon 3
16 Swim/F&M TC: 3x2k (90") 5x30/60s

Run: 5.09 mile, 4.56 mile(9.65 mile)
Run Time: 00:32:47, 00:36:12(01:08:59)
Run Pace: 06:26.44 /mile, 07:56.31 /mile
Run Shoe: Saucony TypeA, Hoka Rincon 3
Swim: 3650.00 yd
Swim Time: 00:55:12
Swim Pace: 01:30.73 /100 yards
17

Run: 8.03 mile
Run Time: 01:01:21
Run Pace: 07:38.40 /mile
Run Shoe: Hoka Rincon 3
18 TTT 5k: 17:24

Run: 5.48 mile, 3.11 mile(8.59 mile)
Run Time: 00:45:33, 00:17:24(01:02:57)
Run Pace: 08:18.72 /mile, 05:35.69 /mile
Run Shoe: Hoka Rincon 3, Adidas Takumi Sen 8
19 Swim/Run

Run: 8.03 mile
Run Time: 01:06:50
Run Pace: 08:19.37 /mile
Run Shoe: Hoka Rincon 3
Swim: 3000.00 yd
Swim Time: 00:47:50
Swim Pace: 01:35.66 /100 yards
20

Run: 9.43 mile
Run Time: 01:21:00
Run Pace: 08:35.37 /mile
Run Shoe: Hoka Rincon 3
21

Run: 10.01 mile
Run Time: 01:20:51
Run Pace: 08:04.61 /mile
Run Shoe: Hoka Rincon 3

Run: 60.80 mile
Run Time: 07:53:38
Swim: 6650.00 yd
Swim Time: 01:43:02
22 Swim/4x10s Hill Sprints

Run: 8.63 mile
Run Time: 01:09:41
Run Pace: 08:04.47 /mile
Run Shoe: Mizuno Wave Rider 25 (3)
Swim: 3350.00 yd
Swim Time: 00:51:54
Swim Pace: 01:32.95 /100 yards
23 F&M TC: 4x1mi (90") 6xStrides

Run: 5.66 mile, 3.96 mile(9.62 mile)
Run Time: 00:42:41, 00:23:12(01:05:53)
Run Pace: 07:32.47 /mile, 05:51.51 /mile
Run Shoe: Hoka Rincon 3, Nike AlphaFlys
24

Run: 9.02 mile
Run Time: 01:11:49
Run Pace: 07:57.71 /mile
Run Shoe: Hoka Rincon 3
25 Swim/30s Hills

Run: 9.10 mile
Run Time: 01:11:21
Run Pace: 07:50.43 /mile
Run Shoe: Hoka Rincon 3
Swim: 3200.00 yd
Swim Time: 00:44:20
Swim Pace: 01:23.12 /100 yards
26

Run: 7.05 mile
Run Time: 00:53:02
Run Pace: 07:31.34 /mile
Run Shoe: Mizuno Sky 5s
27

Run: 12.43 mile, 2.51 mile(14.94 mile)
Run Time: 01:41:05, 00:27:13(02:08:18)
Run Pace: 08:07.93 /mile, 10:50.59 /mile
Run Shoe: Hoka Rincon 3, Hoka Rincon 3
28 Ride/Run Brick

Run: 7.00 mile
Run Time: 01:15:00
Run Pace: 10:42.85 /mile
Run Shoe: Hoka Rincon 3
Bike: 36.80 mile
Bike Time: 02:27:43
Bike Pace: 14.95 mph

Run: 65.36 mile
Run Time: 08:55:04
Bike: 36.80 mile
Bike Time: 02:27:43
Swim: 6550.00 yd
Swim Time: 01:36:14
29

Run: 5.01 mile
Run Time: 00:46:38
Run Pace: 09:18.48 /mile
Run Shoe: Saucony Endorphin Pro
30

Run: 8.21 mile
Run Time: 01:11:23
Run Pace: 08:41.68 /mile
Run Shoe: Hoka Rincon 3
31

Run: 8.08 mile
Run Time: 01:02:52
Run Pace: 07:46.83 /mile
Run Shoe: Saucony Endorphin Pro
1

Run: 9.03 mile
Run Time: 01:08:11
Run Pace: 07:33.04 /mile
Run Shoe: Hoka Rincon 3
2 Swim/Run

Run: 6.41 mile
Run Time: 00:47:49
Run Pace: 07:27.58 /mile
Run Shoe: Hoka Rincon 3
Swim: 3500.00 yd
Swim Time: 00:50:59
Swim Pace: 01:27.4 /100 yards
3 RRR 5M

Run: 4.17 mile, 5.00 mile(9.17 mile)
Run Time: 00:34:25, 00:30:55(01:05:20)
Run Pace: 08:15.20 /mile, 06:11 /mile
Run Shoe: Hoka Rincon 3, Adidas Takumi Sen 8
4

Run: 8.20 mile
Run Time: 01:00:16
Run Pace: 07:20.97 /mile
Run Shoe: Hoka Rincon 3

Run: 54.11 mile
Run Time: 07:02:29
Swim: 3500.00 yd
Swim Time: 00:50:59
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