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Calendar of Marley Kurey - September, 2023

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27 Piney Mt

Run: 6.37 mile
Run Time: 01:02:00
Run Pace: 09:43.98 /mile
Walk: 1.14 mile
Walk Time: 00:22:57
Walk Pace: 20:07.89 /mile
28 Cross train day

Run: 2.06 mile
Run Time: 00:17:54
Run Pace: 08:41.35 /mile
Spinning Time: 00:35:00
29 5k @ T pace

Run: 2.00 mile, 3.30 mile, 0.57 mile, 1.02 mile(6.89 mile)
Run Time: 00:17:05, 00:24:14, 00:04:43, 00:09:50(00:55:52)
Run Pace: 08:32.5 /mile, 07:20.60 /mile, 08:16.49 /mile, 09:38.43 /mile
30 Monster + prez run + cross train

Run: 0.72 mile
Run Time: 00:06:44
Run Pace: 09:21.11 /mile
Spinning Time: 00:40:00
Aqua Jog Time: 00:35:00
31 pre-meet morning run

Run: 4.00 mile
Run Time: 00:35:53
Run Pace: 08:58.25 /mile
1 shakeout + First race

Run: 1.30 mile, 2.57 mile(3.87 mile)
Run Time: 00:11:43, 00:18:07(00:29:50)
Run Pace: 09:00.76 /mile, 07:02.95 /mile
2

Run: 23.91 mile
Run Time: 03:28:13
Walk: 1.14 mile
Walk Time: 00:22:57
Spinning Time: 01:15:00
Aqua Jog Time: 00:35:00
3 CVRT/Big Spring

Run: 5.55 mile
Run Time: 00:53:25
Run Pace: 09:37.47 /mile
Walk: 1.50 mile
Walk Time: 00:32:00
Walk Pace: 21:20 /mile
4 Bike + Aqua jog

Spinning Time: 00:41:05
Aqua Jog Time: 00:30:00
5 T-pace

Run: 2.00 mile, 4.00 mile, 0.81 mile(6.81 mile)
Run Time: 00:18:11, 00:32:37, 00:07:30(00:58:18)
Run Pace: 09:05.5 /mile, 08:09.25 /mile, 09:15.55 /mile
6 XT

Spinning Time: 00:41:00
Aqua Jog Time: 00:30:00
7 Pre-meet run + Strides

Run: 4.02 mile, 0.41 mile(4.43 mile)
Run Time: 00:36:01, 00:02:02(00:38:03)
Run Pace: 08:57.56 /mile, 04:57.56 /mile
8 "meet" warm ups + first 800m of race

Run: 2.05 mile, 0.47 mile(2.52 mile)
Run Time: 00:17:04, 00:03:11(00:20:15)
Run Pace: 08:19.51 /mile, 06:46.38 /mile
9 morning run/workout

Run: 6.01 mile
Run Time: 00:51:28
Run Pace: 08:33.81 /mile

Run: 25.32 mile
Run Time: 03:41:29
Walk: 1.50 mile
Walk Time: 00:32:00
Spinning Time: 01:22:05
Aqua Jog Time: 01:00:00
10 CVRT/BS

Run: 6.00 mile
Run Time: 00:54:26
Run Pace: 09:04.33 /mile
Walk: 1.05 mile
11 XT

Spinning Time: 00:41:00
Aqua Jog Time: 00:35:00
12 Hills + 400s @R

Run: 4.60 mile, 0.50 mile, 0.60 mile(5.70 mile)
Run Time: 00:40:35, 00:05:48(00:46:23)
Run Pace: 08:49.34 /mile, 09:40 /mile
13 spinning + yoga

Spinning Time: 00:40:00
14 Little 3! (take 2)

Comments: 1
Run: 1.56 mile, 1.92 mile, 3.12 mile, 1.91 mile(8.51 mile)
Run Time: 00:13:52, 00:15:38, 00:22:20, 00:19:33(01:11:23)
Run Pace: 08:53.33 /mile, 08:08.54 /mile, 07:09.48 /mile, 10:14.13 /mile
15 maintenance + 200s w/monster

Comments: 1
Run: 4.00 mile, 0.50 mile(4.50 mile)
Run Time: 00:38:58, 00:02:29(00:41:27)
Run Pace: 09:44.5 /mile, 04:58 /mile
16

Run: 24.71 mile
Run Time: 03:33:39
Walk: 1.05 mile
Spinning Time: 01:21:00
Aqua Jog Time: 00:35:00
17 CVRT/Big Spring workout

Run: 7.51 mile
Run Time: 01:07:29
Run Pace: 08:59.14 /mile
18 sick
19 Warm up run + spinning + bf

Run: 2.95 mile, 0.51 mile(3.46 mile)
Run Time: 00:26:51, 00:04:41(00:31:32)
Run Pace: 09:06.10 /mile, 09:10.98 /mile
Spinning Time: 00:40:00
20 XT + lift

Spinning Time: 00:40:00
Aqua Jog Time: 00:30:00
21 Maintenance/200s/BF

Run: 6.04 mile
Run Time: 00:53:32
Run Pace: 08:51.78 /mile
22 shakeout

Run: 3.01 mile
Run Time: 00:26:25
Run Pace: 08:46.57 /mile
23 Long-Short 4k

Run: 1.47 mile, 2.50 mile, 2.50 mile(6.47 mile)
Run Time: 00:13:06, 00:24:36, 00:17:07(00:54:49)
Run Pace: 08:54.69 /mile, 09:50.4 /mile, 06:50.8 /mile

Run: 26.49 mile
Run Time: 03:53:47
Spinning Time: 01:20:00
Aqua Jog Time: 00:30:00
24 maintenance

Run: 4.00 mile
Run Time: 00:34:08
Run Pace: 08:32 /mile
25 war college progression workout

Run: 7.34 mile
Run Time: 01:02:27
Run Pace: 08:30.49 /mile
26 xt and lift

Spinning Time: 00:32:00
Aqua Jog Time: 00:35:00
27 sunset hills

Run: 7.01 mile
Run Time: 01:00:57
Run Pace: 08:41.68 /mile
28 xt + yoga

Spinning Time: 00:40:00
Aqua Jog Time: 00:25:00
29 Dpark workout

Run: 7.52 mile
Run Time: 01:02:13
Run Pace: 08:16.40 /mile
30

Run: 25.87 mile
Run Time: 03:39:45
Spinning Time: 01:12:00
Aqua Jog Time: 01:00:00
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