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Calendar of Jack Gordon - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31 5 Mile progression run + .5 CD + strength

Weight: 112.00 lbs.
Run: 5.00 mile, 0.50 mile(5.50 mile)
Run Time: 00:35:33, 00:03:44(00:39:17)
Run Pace: 07:06.6 /mile, 07:28 /mile

1 4CT

Weight: 112.00 lbs.
Run: 4.00 mile
Run Time: 00:29:15
Run Pace: 07:18.75 /mile

2 sick 4ct + 3x200s + .5CD + strength

Weight: 112.00 lbs.
Run: 4.00 mile, 0.38 mile, 0.50 mile(4.88 mile)
Run Time: 00:28:55, 00:03:45(00:32:40)
Run Pace: 07:13.75 /mile, 07:30 /mile

3 4x4 hills

Weight: 112.00 lbs.
Run: 1.00 mile, 4.50 mile, 1.50 mile(7.00 mile)
Run Time: 00:07:20, 00:12:00(00:19:20)
Run Pace: 07:20 /mile, 08:00 /mile

4 5CT eliptical

Weight: 112.00 lbs.
Run: 5.00 mile

5 8LR

Run: 8.00 mile
Run Time: 00:59:30
Run Pace: 07:26.25 /mile

6 5CT

Weight: 112.00 lbs.
Run: 5.00 mile
Run Time: 00:37:27
Run Pace: 07:29.4 /mile

Run: 39.38 mile
Run Time: 03:37:29

7 4PPM + strength

Weight: 112.00 lbs.
Run: 2.00 mile, 4.00 mile, 1.00 mile(7.00 mile)
Run Time: 00:15:58, 00:27:51, 00:08:30(00:52:19)
Run Pace: 07:59 /mile, 06:57.75 /mile, 08:30 /mile

8 6CT

Weight: 112.00 lbs.
Run: 6.00 mile
Run Time: 00:46:47
Run Pace: 07:47.83 /mile

9 5CT + 3x200s

Weight: 112.00 lbs.
Run: 1.50 mile, 5.00 mile, 0.38 mile, 0.50 mile(7.38 mile)
Run Time: 00:37:24(00:37:24)
Run Pace: 07:28.8 /mile

10 Mile repeats

Weight: 112.00 lbs.
Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:06:26, 00:06:23, 00:06:18(00:19:07)
Run Pace: 06:26 /mile, 06:23 /mile, 06:18 /mile

11 5CT

Weight: 112.00 lbs.
Run: 5.00 mile
Run Time: 00:36:32
Run Pace: 07:18.4 /mile

12 7MLR w/ pickups

Weight: 112.00 lbs.
Run: 7.00 mile
Run Time: 00:51:39
Run Pace: 07:22.71 /mile

13 5CT

Weight: 112.00 lbs.
Run: 5.00 mile
Run Time: 00:36:49
Run Pace: 07:21.8 /mile

Run: 43.38 mile
Run Time: 04:40:37

14 4 fartlek

Weight: 112.00 lbs.
Run: 4.00 mile
Run Time: 00:28:14
Run Pace: 07:03.5 /mile

15 HP testing + 5CT

Run: 5.00 mile
Run Time: 00:37:14
Run Pace: 07:26.8 /mile

16 testing + timed mile

Comments: 1
Weight: 112.00 lbs.
Run: 1.50 mile, 1.00 mile, 1.50 mile(4.00 mile)
Run Time: 00:05:46(00:05:46)
Run Pace: 05:46 /mile

17 HP testing sucks

Comments: 1
Weight: 112.00 lbs.
Run: 5.00 mile
Run Time: 00:36:59
Run Pace: 07:23.8 /mile

18 5CT + elite core

Weight: 112.00 lbs.
Run: 5.00 mile
Run Time: 00:38:18
Run Pace: 07:39.6 /mile

19 Insane Core Grind

Comments: 1
Weight: 112.00 lbs.

20 6CT on eliptical

Run: 6.00 mile

Run: 29.00 mile
Run Time: 02:26:31

21 HP (C)Hills

Weight: 112.00 lbs.
Run: 1.00 mile, 4.00 mile, 1.00 mile(6.00 mile)

22 so...

Weight: 112.00 lbs.

23 5 mile

Weight: 112.00 lbs.
Run: 5.00 mile

24 fracture

Run: 6.00 mile

25 totally broken

Weight: 112.00 lbs.
Run: 5.00 mile

26 4CT

Weight: 112.00 lbs.
Run: 4.00 mile
Run Time: 00:29:55
Run Pace: 07:28.75 /mile

27 6 miles

Weight: 112.00 lbs.
Run: 6.00 mile
Run Time: 00:45:13
Run Pace: 07:32.16 /mile

Run: 32.00 mile
Run Time: 01:15:08

28 learnt something valuable

Weight: 112.00 lbs.
Run: 2.00 mile, 1.00 mile, 1.00 mile(4.00 mile)
Run Time: 00:15:16, 00:06:18, 00:06:18(00:27:52)
Run Pace: 07:38 /mile, 06:18 /mile, 06:18 /mile

29 bike day

Weight: 112.00 lbs.
Run: 1.00 mile, 0.50 mile(1.50 mile)
Run Time: 00:10:00, 00:25:00(00:35:00)

30 4CT

Weight: 112.00 lbs.
Run: 4.00 mile

31 5 mile

Weight: 112.00 lbs.
Run: 5.00 mile

1 5 miles + HR

Weight: 98.00 lbs.
Run: 2.00 mile, 5.00 mile(7.00 mile)

2 6 miles- switch today and tomorrow

Weight: 98.00 lbs.
Run: 6.00 mile

3 5 fartlek

Weight: 98.00 lbs.
Run: 5.00 mile

Run: 32.50 mile
Run Time: 01:02:52

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