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Calendar of ColeBernstein - November, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
29 8 lr w/pickups

Run: 8.00 mile
Run Time: 00:50:47
Run Pace: 06:20.87 /mile
30 6 ct + core

Run: 6.00 mile
Run Time: 00:42:17
Run Pace: 07:02.83 /mile
31 3 ppm

Comments: 2
Run: 1.50 mile, 3.00 mile, 1.00 mile(5.50 mile)
Run Time: 00:11:20, 00:17:23, 00:07:30(00:36:13)
Run Pace: 07:33.33 /mile, 05:47.66 /mile, 07:30 /mile
1 1/2 time trial + core

Run: 1.25 mile, 1.00 mile(2.25 mile)
Run Time: 00:10:00, 00:05:15(00:15:15)
Run Pace: 08:00 /mile, 05:15 /mile
2 40 mins biking
3 5 ct + extra at Detweiler

Run: 5.00 mile, 1.70 mile(6.70 mile)
Run Time: 00:34:30, 00:11:28(00:45:58)
Run Pace: 06:54 /mile, 06:44.70 /mile
4 rainy 10 lr

Run: 10.00 mile
Run Time: 01:10:18
Run Pace: 07:01.8 /mile

Run: 38.45 mile
Run Time: 04:20:48
5 5 ct + 4x100s

Run: 5.00 mile
Run Time: 00:38:00
Run Pace: 07:36 /mile
6 hold pace

Run: 1.00 mile, 6.25 mile, 0.75 mile(8.00 mile)
Run Time: 00:07:30, 00:37:17, 00:06:00(00:50:47)
Run Pace: 07:30 /mile, 05:57.92 /mile, 08:00 /mile
7 5 ct + 2 during heart rate day

Run: 5.00 mile, 2.00 mile(7.00 mile)
Run Time: 00:36:30, 00:13:56(00:50:26)
Run Pace: 07:18 /mile, 06:58 /mile
8 bad mile repeats

Comments: 1
Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile, 1.30 mile(6.30 mile)
Run Time: 00:15:00, 00:05:51, 00:05:44, 00:05:35, 00:10:00(00:42:10)
Run Pace: 07:30 /mile, 05:51 /mile, 05:44 /mile, 05:35 /mile, 07:41.53 /mile
9 5 ct

Run: 5.00 mile
Run Time: 00:34:27
Run Pace: 06:53.4 /mile
10 3 ct @ nxr course

Run: 3.00 mile
Run Time: 00:22:00
Run Pace: 07:20 /mile
11 nxr

Run: 1.20 mile, 3.10 mile, 2.00 mile(6.30 mile)
Run Time: 00:09:00, 00:17:55, 00:16:00(00:42:55)
Run Pace: 07:30 /mile, 05:46.77 /mile, 08:00 /mile

Run: 40.60 mile
Run Time: 04:40:45
12 no run
13 1 hour biking @ 20+ resistance

Run: 10.00 mile
Run Time: 01:00:00
Run Pace: 06:00 /mile
14 20 + 40 mins biking at 15-22 resistance

Run: 1.00 mile
Run Time: 01:00:00
Run Pace: 01:00:00 /mile
15 2 ppm + workout

Comments: 2
Run: 2.00 mile, 2.00 mile(4.00 mile)
Run Time: 00:15:00, 00:11:48(00:26:48)
Run Pace: 07:30 /mile, 05:54 /mile
16 close to 4 ct

Comments: 2
Run: 3.80 mile
Run Time: 00:25:00
Run Pace: 06:34.73 /mile
17 6 ct

Run: 6.00 mile
Run Time: 00:40:37
Run Pace: 06:46.16 /mile
18 6 ct

Run: 6.00 mile
Run Time: 00:41:34
Run Pace: 06:55.66 /mile

Run: 30.80 mile
Run Time: 04:13:59
19 3 ppm + 1

Run: 2.00 mile, 3.00 mile, 1.00 mile, 1.00 mile(7.00 mile)
Run Time: 00:15:00, 00:17:36, 00:06:10, 00:07:00(00:45:46)
Run Pace: 07:30 /mile, 05:52 /mile, 06:10 /mile, 07:00 /mile
20 5 ct

Run: 5.00 mile
Run Time: 00:37:00
Run Pace: 07:24 /mile
21 4 ct

Run: 4.00 mile
Run Time: 00:26:47
Run Pace: 06:41.75 /mile
22 turkey trot

Run: 6.20 mile
Run Time: 00:38:23
Run Pace: 06:11.45 /mile
23 3x3 hills

Run: 0.75 mile, 3.50 mile, 1.50 mile(5.75 mile)
Run Time: 00:05:30, 00:25:53, 00:11:00(00:42:23)
Run Pace: 07:20 /mile, 07:23.71 /mile, 07:20 /mile
24 3 ct

Run: 3.00 mile
Run Time: 00:20:36
Run Pace: 06:52 /mile
25 6 ct

Run: 6.00 mile
Run Time: 00:41:06
Run Pace: 06:51 /mile

Run: 36.95 mile
Run Time: 04:12:01
26 5 fartlek

Run: 1.00 mile, 5.00 mile, 1.00 mile(7.00 mile)
Run Time: 00:07:30, 00:32:22, 00:07:30(00:47:22)
Run Pace: 07:30 /mile, 06:28.4 /mile, 07:30 /mile
27 6 ct

Run: 6.00 mile
Run Time: 00:43:30
Run Pace: 07:15 /mile
28 5 ct + 3x200s

Run: 5.00 mile, 0.75 mile(5.75 mile)
Run Time: 00:37:00(00:37:00)
Run Pace: 07:24 /mile
29 timed mile in north trail

Run: 2.00 mile, 1.00 mile, 0.75 mile(3.75 mile)
Run Time: 00:15:00, 00:05:05, 00:03:20(00:23:25)
Run Pace: 07:30 /mile, 05:05 /mile, 04:26.66 /mile
30 5 ct

Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
1 5 ct @ hp rec center

Comments: 2
Run: 5.00 mile
Run Time: 00:33:28
Run Pace: 06:41.6 /mile
2 lr on waukegan

Comments: 1
Run: 8.00 mile
Run Time: 00:54:17
Run Pace: 06:47.12 /mile

Run: 40.50 mile
Run Time: 04:39:02
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