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Calendar of ColeBernstein - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31 new years eve 5k

Run: 1.50 mile, 3.00 mile, 1.50 mile(6.00 mile)
Run Time: 00:12:00, 00:17:56, 00:12:00(00:41:56)
Run Pace: 08:00 /mile, 05:58.66 /mile, 08:00 /mile

1 4 ct

Run: 4.00 mile
Run Time: 00:27:00
Run Pace: 06:45 /mile

2 4 ct + 3x200s

Run: 4.00 mile, 0.80 mile(4.80 mile)
Run Time: 00:27:30, 00:05:24(00:32:54)
Run Pace: 06:52.5 /mile, 06:45 /mile

3 4x4 hills

Run: 7.00 mile

4 5 ct

Run: 5.00 mile
Run Time: 00:37:30
Run Pace: 07:30 /mile

5 8 lr

Run: 8.15 mile
Run Time: 00:55:26
Run Pace: 06:48.09 /mile

6 5 ct

Run: 5.00 mile
Run Time: 00:35:40
Run Pace: 07:08 /mile

Run: 39.95 mile
Run Time: 03:50:26

7 4 ppm

Run: 2.00 mile, 4.00 mile, 1.00 mile(7.00 mile)
Run Time: 00:07:30, 00:23:17, 00:07:30(00:38:17)
Run Pace: 03:45 /mile, 05:49.25 /mile, 07:30 /mile

8 6 ct

Run: 6.00 mile
Run Time: 00:41:30
Run Pace: 06:55 /mile

9 brutal 5 ct + gym mile

Run: 1.00 mile, 0.75 mile, 5.00 mile, 0.75 mile(7.50 mile)
Run Time: 00:05:27, 00:06:00, 00:37:40, 00:05:30(00:54:37)
Run Pace: 05:27 /mile, 08:00 /mile, 07:32 /mile, 07:20 /mile

10 3 mile repeats

Comments: 1
Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:16:00, 00:05:20, 00:05:18, 00:05:17, 00:07:20(00:39:15)
Run Pace: 08:00 /mile, 05:20 /mile, 05:18 /mile, 05:17 /mile, 07:20 /mile

11 5 ct

Run: 5.00 mile
Run Time: 00:34:07
Run Pace: 06:49.4 /mile

12 7 long run

Comments: 1
Run: 7.00 mile
Run Time: 00:50:57
Run Pace: 07:16.71 /mile

13 5 ct

Run: 5.00 mile
Run Time: 00:33:20
Run Pace: 06:40 /mile

Run: 43.50 mile
Run Time: 04:52:03

14 fartlek +track begins

Run: 4.00 mile
Run Time: 00:28:04
Run Pace: 07:01 /mile

15 5 ct

Run: 5.20 mile
Run Time: 00:38:20
Run Pace: 07:22.30 /mile

16 timed mile in north trail

Run: 1.50 mile, 1.00 mile, 1.00 mile(3.50 mile)
Run Time: 00:11:30, 00:04:57, 00:11:00(00:27:27)
Run Pace: 07:40 /mile, 04:57 /mile, 11:00 /mile

17 5 ct

Run: 5.20 mile
Run Time: 00:38:11
Run Pace: 07:20.57 /mile

18 moderate hold pace

Run: 2.00 mile, 4.00 mile, 0.50 mile(6.50 mile)
Run Time: 00:15:00, 00:24:00, 00:03:40(00:42:40)
Run Pace: 07:30 /mile, 06:00 /mile, 07:20 /mile

19 6.5 ct

Run: 4.00 mile, 2.00 mile(6.00 mile)
Run Time: 00:33:00, 00:17:00(00:50:00)
Run Pace: 08:15 /mile, 08:30 /mile

20 yikes

Run: 3.20 mile, 5.80 mile(9.00 mile)
Run Time: 00:23:00, 00:43:00(01:06:00)
Run Pace: 07:11.25 /mile, 07:24.82 /mile

Run: 39.40 mile
Run Time: 04:50:42

21 4x4 hills

Run: 6.00 mile

22 6 ct + elite core

Run: 6.00 mile
Run Time: 00:47:20
Run Pace: 07:53.33 /mile

23 4 ct + 3x200s and 1 cd

Run: 4.00 mile, 0.33 mile, 1.00 mile(5.33 mile)
Run Time: 00:27:47, 00:01:43, 00:07:30(00:37:00)
Run Pace: 06:56.75 /mile, 05:12.12 /mile, 07:30 /mile

24 good 4 ppm + elite core

Run: 2.00 mile, 4.00 mile, 1.00 mile(7.00 mile)
Run Time: 00:15:40, 00:22:33, 00:07:30(00:45:43)
Run Pace: 07:50 /mile, 05:38.25 /mile, 07:30 /mile

25 first plyos

Run: 3.00 mile, 1.00 mile(4.00 mile)
Run Time: 00:21:00, 00:07:20(00:28:20)
Run Pace: 07:00 /mile, 07:20 /mile

26 400 test and 6ct @hp

Run: 0.25 mile, 6.00 mile(6.25 mile)
Run Time: 00:01:05, 00:45:00(00:46:05)
Run Pace: 04:20 /mile, 07:30 /mile

27 no run

Run: 34.58 mile
Run Time: 03:24:28

28 3 mile repeats @ hp rec center

Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:15:00, 00:05:13, 00:05:17, 00:05:18(00:30:48)
Run Pace: 07:30 /mile, 05:13 /mile, 05:17 /mile, 05:18 /mile

29 6 ct

Run: 6.00 mile
Run Time: 00:43:00
Run Pace: 07:10 /mile

30 treadmill grind-6 fartlek

Run: 6.00 mile
Run Time: 00:38:00
Run Pace: 06:20 /mile

31 6 ct

Run: 6.00 mile
Run Time: 00:43:00
Run Pace: 07:10 /mile

1 5 ct on frozen river

Run: 5.00 mile
Run Time: 00:39:00
Run Pace: 07:48 /mile

2 rockford auburn (1st track meet)

Run: 1.00 mile, 2.00 mile, 1.00 mile(4.00 mile)
Run Time: 00:07:30, 00:10:27, 00:07:30(00:25:27)
Run Pace: 07:30 /mile, 05:13.5 /mile, 07:30 /mile

3 7 w/ 8x30 pickups

Run: 7.25 mile
Run Time: 00:53:30
Run Pace: 07:22.75 /mile

Run: 39.25 mile
Run Time: 04:32:45

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