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Calendar of Lexi Affolter - December, 2020

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
29 7min tempo, decreasing ladder

Run: 1.25 mile, 1.12 mile, 3400.00 m, 1.03 mile(5.51 mile)
Run Time: 00:10:06, 00:07:02, 00:08:02(00:25:10)
Run Pace: 08:04.8 /mile, 06:16.78 /mile, 07:47.96 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

30 Off
1 Run

Run: 6.04 mile
Run Time: 00:48:06
Run Pace: 07:57.81 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey)

2 Long Run

Run: 8.21 mile, 0.25 mile(8.46 mile)
Run Time: 01:02:23, 00:01:20(01:03:43)
Run Pace: 07:35.90 /mile, 05:20 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

3 Run

Run: 5.03 mile, 0.26 mile(5.29 mile)
Run Time: 00:38:45, 00:01:30(00:40:15)
Run Pace: 07:42.22 /mile, 05:46.15 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange), Brooks Ghost 13 (Blue/Orange)

4 Recovery

Run: 3.21 mile, 0.26 mile(3.47 mile)
Run Time: 00:25:01, 00:01:21(00:26:22)
Run Pace: 07:47.60 /mile, 05:11.53 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

5 2mi Time Trial

Run: 1.08 mile, 0.29 mile, 0.20 mile, 2.00 mile, 0.91 mile(4.48 mile)
Run Time: 00:08:19, 00:01:39, 00:01:01, 00:11:52, 00:08:00(00:30:51)
Run Pace: 07:42.03 /mile, 05:41.37 /mile, 05:05 /mile, 05:56 /mile, 08:47.47 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Spikes, Spikes, Spikes, Brooks Ghost 13 (Turquoise/Grey)

Run: 33.25 mile
Run Time: 03:54:27

6 Recovery

Run: 5.04 mile, 0.27 mile(5.31 mile)
Run Time: 00:39:53, 00:01:22(00:41:15)
Run Pace: 07:54.80 /mile, 05:03.70 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange), Brooks Ghost 13 (Blue/Orange)

7 5min Tempo, 1x800, strides

Run: 1.26 mile, 0.85 mile, 0.50 mile, 0.38 mile, 1.15 mile(4.14 mile)
Run Time: 00:10:26, 00:05:01, 00:02:45, 00:02:45, 00:10:25(00:31:22)
Run Pace: 08:16.82 /mile, 05:54.11 /mile, 05:30 /mile, 07:14.21 /mile, 09:03.47 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

8 Run

Run: 5.16 mile, 0.40 mile(5.56 mile)
Run Time: 00:40:02, 00:02:02(00:42:04)
Run Pace: 07:45.50 /mile, 05:05 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

9 5min tempo, 4xhills, strides

Run: 1.31 mile, 0.87 mile, 0.54 mile, 0.38 mile, 1.26 mile(4.36 mile)
Run Time: 00:10:28, 00:05:03, 00:03:53, 00:02:49, 00:10:39(00:32:52)
Run Pace: 07:59.38 /mile, 05:48.27 /mile, 07:11.48 /mile, 07:24.73 /mile, 08:27.14 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

10 Run

Run: 5.19 mile
Run Time: 00:40:04
Run Pace: 07:43.19 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey)

11 Recovery

Run: 4.12 mile
Run Time: 00:32:05
Run Pace: 07:47.23 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange)

12 Pre race in KY

Run: 3.22 mile, 0.39 mile(3.61 mile)
Run Time: 00:25:03, 00:02:17(00:27:20)
Run Pace: 07:46.77 /mile, 05:51.28 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

Run: 32.29 mile
Run Time: 04:07:02

13 USATF Nationals

Run: 1.23 mile, 0.26 mile, 0.22 mile, 3.12 mile, 1.90 mile(6.73 mile)
Run Time: 00:10:02, 00:01:32, 00:01:02, 00:19:05(00:31:41)
Run Pace: 08:09.43 /mile, 05:53.84 /mile, 04:41.81 /mile, 06:06.98 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Spikes, Brooks Ghost 13 (Turquoise/Grey)

14 off
15 Long Run

Run: 9.04 mile
Run Time: 01:11:13
Run Pace: 07:52.67 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange)

16 8x400s

Run: 1.33 mile, 0.12 mile, 3200.00 m, 1.20 mile(4.64 mile)
Run Time: 00:10:26, 00:10:00(00:20:26)
Run Pace: 07:50.67 /mile, 08:20 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

17 Run

Run: 5.01 mile
Run Time: 00:39:19
Run Pace: 07:50.85 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey)

18 Run

Run: 6.02 mile
Run Time: 00:47:20
Run Pace: 07:51.76 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange)

19 Run

Run: 6.03 mile, 0.25 mile(6.28 mile)
Run Time: 00:48:03, 00:01:20(00:49:23)
Run Pace: 07:58.10 /mile, 05:20 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange), Brooks Ghost 13 (Blue/Orange)

Run: 37.72 mile
Run Time: 04:19:22

20 3x5min tempo

Run: 1.50 mile, 2.66 mile, 0.33 mile, 1.04 mile(5.53 mile)
Run Time: 00:12:27, 00:18:00, 00:01:40, 00:08:51(00:40:58)
Run Pace: 08:18 /mile, 06:46.01 /mile, 05:03.03 /mile, 08:30.57 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

21 Rabbits holiday run (recovery)

Run: 5.44 mile
Run Time: 00:47:31
Run Pace: 08:44.08 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange)

22 Long Run

Run: 8.55 mile
Run Time: 01:07:05
Run Pace: 07:50.76 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey)

23 2(4x200), 4x150

Run: 4.00 mile
Run Shoe: Brooks Ghost 13 (Blue/Orange)

24 xmas eve run

Run: 6.04 mile
Run Time: 00:47:12
Run Pace: 07:48.87 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey)

25 xmas run

Run: 5.02 mile, 0.26 mile(5.28 mile)
Run Time: 00:38:22, 00:01:20(00:39:42)
Run Pace: 07:38.56 /mile, 05:07.69 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange), Brooks Ghost 13 (Blue/Orange)

26 Run

Run: 5.51 mile
Run Time: 00:41:34
Run Pace: 07:32.63 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey)

Run: 40.35 mile
Run Time: 04:44:02

27 Recovery

Run: 4.01 mile
Run Time: 00:34:46
Run Pace: 08:40.19 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange)

28 4x1k and 1x800

Run: 1.26 mile, 4800.00 m, 1.51 mile(5.75 mile)
Run Time: 00:10:04, 00:12:26(00:22:30)
Run Pace: 07:59.36 /mile, 08:14.03 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey), Brooks Ghost 13 (Turquoise/Grey)

29 Long Run

Run: 9.03 mile
Run Time: 01:10:10
Run Pace: 07:46.22 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange)

30 Run

Run: 4.00 mile
Run Time: 00:34:49
Run Pace: 08:42.25 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey)

31 2(3x400, 2x200)

Run: 1.12 mile, 2.00 mile, 0.92 mile(4.04 mile)
Run Time: 00:09:07, 00:08:09(00:17:16)
Run Pace: 08:08.39 /mile, 08:51.52 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange), Brooks Ghost 13 (Blue/Orange), Brooks Ghost 13 (Blue/Orange)

1 2021 Run

Run: 5.01 mile
Run Time: 00:41:57
Run Pace: 08:22.39 /mile
Run Shoe: Brooks Ghost 13 (Turquoise/Grey)

2 Run

Run: 6.09 mile
Run Time: 00:47:32
Run Pace: 07:48.30 /mile
Run Shoe: Brooks Ghost 13 (Blue/Orange)

Run: 37.93 mile
Run Time: 04:29:00

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