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Calendar of Kaeo - November, 2021

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 TR + Strides/Weights

Run: 9.25 mile
Run Time: 00:59:30
Run Pace: 06:25.94 /mile
Run Shoe: Peg #2

2 Mega Whistle WO

Run: 3.00 mile, 9.70 mile(12.70 mile)
Run Time: 00:22:50, 00:55:00(01:17:50)
Run Pace: 07:36.66 /mile, 05:40.20 /mile
Run Shoe: Peg #1, LT

3 TR + Weights

Run: 8.50 mile
Run Time: 00:58:30
Run Pace: 06:52.94 /mile
Run Shoe: Peg #2

4 TR + Strides

Run: 7.80 mile
Run Time: 00:52:00
Run Pace: 06:40 /mile
Run Shoe: Peg #1

5 Race Pace Intervals

Run: 5.80 mile, 3.36 mile(9.16 mile)
Run Time: 00:43:00, 00:18:30(01:01:30)
Run Pace: 07:24.82 /mile, 05:30.35 /mile
Run Shoe: Peg #2, LT

6 TR

Run: 7.15 mile
Run Time: 00:50:00
Run Pace: 06:59.58 /mile
Run Shoe: Peg #1

7 Modified LR

Run: 10.00 mile
Run Time: 01:03:15
Run Pace: 06:19.5 /mile
Run Shoe: Peg #2

Run: 64.56 mile
Run Time: 07:02:35

8 TR + Weights/Ladders/Drills

Run: 9.00 mile
Run Time: 01:01:15
Run Pace: 06:48.33 /mile
Run Shoe: Peg #1

9 Descending 400's + Swim

Run: 5.00 mile, 3.25 mile(8.25 mile)
Run Time: 00:36:00, 00:21:30(00:57:30)
Run Pace: 07:12 /mile, 06:36.92 /mile
Run Shoe: Peg #2, LT
Swim Time: 01:00:00

10 TR + Weights

Run: 9.00 mile
Run Time: 01:03:00
Run Pace: 07:00 /mile
Run Shoe: Peg #1

11 TR + Strides

Run: 9.10 mile
Run Time: 01:00:00
Run Pace: 06:35.60 /mile
Run Shoe: Peg #2

12 (D) Tempo + 200's

Run: 4.20 mile, 1.50 mile, 7.60 mile(13.30 mile)
Run Time: 00:20:00, 00:09:30, 00:56:15(01:25:45)
Run Pace: 04:45.71 /mile, 06:20 /mile, 07:24.07 /mile
Run Shoe: LT, LT, Peg #1

13 TR + Swim

Run: 7.00 mile
Run Time: 00:47:30
Run Pace: 06:47.14 /mile
Run Shoe: Peg #2
Swim Time: 01:00:00

14 LR

Run: 10.60 mile
Run Time: 01:10:00
Run Pace: 06:36.22 /mile
Run Shoe: Peg #1

Run: 66.25 mile
Run Time: 07:25:00
Swim Time: 02:00:00

15 TR + Strides/Weights

Run: 9.25 mile
Run Time: 01:03:00
Run Pace: 06:48.64 /mile
Run Shoe: Peg #2

16 TR + Strides

Run: 9.25 mile
Run Time: 01:01:00
Run Pace: 06:35.67 /mile
Run Shoe: Peg #1

17 Free Fartlek + Weights

Run: 8.30 mile, 3.20 mile(11.50 mile)
Run Time: 00:45:20, 00:23:00(01:08:20)
Run Pace: 05:27.71 /mile, 07:11.25 /mile
Run Shoe: LT, Peg #2

18 TR + Swim

Run: 6.85 mile
Run Time: 00:47:00
Run Pace: 06:51.67 /mile
Run Shoe: Peg #1
Swim Time: 01:00:00

19 (D) Tempo + 200's

Run: 5.70 mile, 5.30 mile(11.00 mile)
Run Time: 00:29:10, 00:38:00(01:07:10)
Run Pace: 05:07.01 /mile, 07:10.18 /mile
Run Shoe: LT, Peg #1

20 TR

Run: 7.00 mile
Run Time: 00:49:00
Run Pace: 07:00 /mile
Run Shoe: Peg #1

21 LR

Run: 10.10 mile
Run Time: 01:08:00
Run Pace: 06:43.96 /mile
Run Shoe: Peg #2

Run: 64.95 mile
Run Time: 07:03:30
Swim Time: 01:00:00

22 TR + Weights

Run: 8.50 mile
Run Time: 00:59:30
Run Pace: 07:00 /mile
Run Shoe: Peg #1

23 Race Pace 400's

Run: 4.50 mile, 5.00 mile(9.50 mile)
Run Time: 00:35:00(00:35:00)
Run Pace: 07:00 /mile
Run Shoe: LT, Peg #2

24 TR

Run: 9.50 mile
Run Time: 01:03:45
Run Pace: 06:42.63 /mile
Run Shoe: Peg #1

25 TR + Strides

Run: 9.50 mile
Run Time: 01:05:00
Run Pace: 06:50.52 /mile
Run Shoe: Peg #2

26 Progression Run

Run: 4.00 mile, 6.00 mile(10.00 mile)
Run Time: 00:28:00, 00:33:45(01:01:45)
Run Pace: 07:00 /mile, 05:37.5 /mile
Run Shoe: Peg #1, Peg #1

27 LR

Run: 11.50 mile
Run Time: 01:23:00
Run Pace: 07:13.04 /mile
Run Shoe: Peg #2

28 TR

Run: 6.50 mile
Run Time: 00:44:30
Run Pace: 06:50.76 /mile
Run Shoe: Peg #1

Run: 65.00 mile
Run Time: 06:52:30

29 Descending 400's

Run: 7.00 mile
Run Shoe: Peg #2

30 TR

Run: 9.00 mile
Run Shoe: Peg #1

1 Pre-Race

Run: 5.00 mile
Run Shoe: Peg #2

2 (D) Liberty 5k

Run: 2.00 mile, 7.00 mile(9.00 mile)
Run Shoe: Peg #1, Peg #1

3 TR

Run: 9.00 mile
Run Shoe: Peg #2

4 LR

Run: 11.00 mile
Run Shoe: Peg #1

5 TR

Run: 9.00 mile
Run Shoe: Peg #2

Run: 59.00 mile

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