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Calendar of Christian Frech - January, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 Easy Biking w Pops

Bike: 23.80 mile

31 Tour of Waterfront

Run: 9.30 mile
Run Time: 01:00:40
Run Pace: 06:31.39 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

1 New Year's Run in Redmond

Run: 7.30 mile
Run Time: 00:50:04
Run Pace: 06:51.50 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

2 First Tempo Back

Run: 9.25 mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

3 Easy Nike Run w Jude, Max, and Max

Run: 8.00 mile
Run Time: 00:56:40
Run Pace: 07:05 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

4 Small Fartlek at Nike

Run: 9.00 mile
Run Time: 01:00:00
Run Pace: 06:40 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

5 Rest Day Bike w Dad and Uncle John on Banks Vernon

Bike: 20.00 mile

Bike: 43.80 mile
Run: 42.85 mile
Run Time: 03:47:24

6 Long Run at Nike w Will

Run: 12.00 mile
Run Time: 01:21:00
Run Pace: 06:45 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

7 Easy Miles from Duniway to Washington Park

Run: 7.20 mile
Run Time: 00:48:11
Run Pace: 06:41.52 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

8 Hilly Run w Logan

Run: 9.25 mile
Run Time: 01:12:00
Run Pace: 07:47.02 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

9 Fartlek at Nike// 6x(3' on 90" off)

Run: 9.25 mile
Run Time: 01:03:00
Run Pace: 06:48.64 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

10 Cold and Late: The Return to Pittsburgh

Run: 7.15 mile
Run Time: 00:49:00
Run Pace: 06:51.18 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

11 Longer Run and Strides +Feeling like garbage day 6

Run: 9.80 mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

12 Recovery Day on Bike

Exercise Bike Time: 00:50:00

Run: 54.65 mile
Run Time: 05:13:11
Exercise Bike Time: 00:50:00

13 Snowy Fartlek on Jail Trail

Run: 11.50 mile
Run Time: 01:20:00
Run Pace: 06:57.39 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

14 First run to the World's Greatest Track TM

Run: 8.00 mile
Run Time: 00:56:00
Run Pace: 07:00 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

15 Easy Miles with Naren

Run: 8.85 mile
Run Time: 01:01:02
Run Pace: 06:53.78 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

16 200s @ Pitt

Run: 9.00 mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

17
18 Schenley w Aidan/Shin Splints :(

Run: 8.00 mile
Run Time: 00:55:00
Run Pace: 06:52.5 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

19

Run: 45.35 mile
Run Time: 04:12:02

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27 Almost Cleared

Exercise Bike Time: 00:50:00
Elliptical Time: 00:20:00

28 First Run Back

Run: 3.00 mile
Run Time: 00:21:00
Run Pace: 07:00 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2
Exercise Bike Time: 00:50:00

29 Some Treadmill Mileage

Run: 5.50 mile
Run Time: 00:40:00
Run Pace: 07:16.36 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2
Exercise Bike Time: 00:45:00

30 Icy Day, Hot Workout In UC

Run: 9.00 mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

31 Easy Run

Run: 6.20 mile
Run Time: 00:42:47
Run Pace: 06:54.03 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

1 Easy Miles on Treadmill with Graham

Run: 5.00 mile
Run Time: 00:37:00
Run Pace: 07:24 /mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

2 Sub-Par Race at Denison... Tough Last 200

Run: 7.00 mile
Run Shoe: Brooks Glycerin 15s White/Blue #2

Exercise Bike Time: 02:25:00
Elliptical Time: 00:20:00
Run: 35.70 mile
Run Time: 02:20:47

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