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Calendar of ColeBernstein - November, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
28 tech week

Run: 10.20 mile
Run Time: 01:11:15
Run Pace: 06:59.11 /mile

29 burger king (3mr/5ppm@busse)

Run: 3.00 mile, 2.00 mile, 4.90 mile, 1.00 mile(10.90 mile)
Run Time: 00:22:58, 00:14:00, 00:27:55, 00:07:00(01:11:53)
Run Pace: 07:39.33 /mile, 07:00 /mile, 05:41.83 /mile, 07:00 /mile

30 sunrise to sunset

Run: 3.00 mile
Run Time: 00:22:38
Run Pace: 07:32.66 /mile

31 halloween

Comments: 1
Run: 3.00 mile, 1.75 mile, 1.00 mile, 1.00 mile, 1.00 mile(7.75 mile)
Run Time: 00:21:15, 00:14:00, 00:05:08, 00:05:08, 00:05:36(00:51:07)
Run Pace: 07:05 /mile, 08:00 /mile, 05:08 /mile, 05:08 /mile, 05:36 /mile

1 eve

Run: 3.00 mile
Run Time: 00:23:15
Run Pace: 07:45 /mile

2 133 days later

Run: 2.00 mile, 3.00 mile, 1.30 mile(6.30 mile)
Run Time: 00:14:00, 00:16:46, 00:10:00(00:40:46)
Run Pace: 07:00 /mile, 05:35.33 /mile, 07:41.53 /mile

3 reset

Run: 7.00 mile
Run Time: 00:49:26
Run Pace: 07:03.71 /mile

Run: 48.15 mile
Run Time: 05:30:20

4 10lr

Run: 10.00 mile
Run Time: 01:10:51
Run Pace: 07:05.1 /mile

5 3mr//delmar

Run: 3.00 mile, 6.00 mile(9.00 mile)
Run Time: 00:22:01, 00:40:16(01:02:17)
Run Pace: 07:20.33 /mile, 06:42.66 /mile

6 long way to go(2 mile trial)

Run: 3.00 mile, 2.00 mile, 2.00 mile, 2.00 mile(9.00 mile)
Run Time: 00:22:40, 00:14:00, 00:10:10, 00:15:00(01:01:50)
Run Pace: 07:33.33 /mile, 07:00 /mile, 05:05 /mile, 07:30 /mile

7 3mr//6ct

Run: 3.00 mile, 6.00 mile(9.00 mile)
Run Time: 00:21:24, 00:41:36(01:03:00)
Run Pace: 07:08 /mile, 06:56 /mile

8 commercial break (4+4+2+SIs)

Run: 3.00 mile, 1.75 mile, 6.50 mile, 1.00 mile(12.25 mile)
Run Time: 00:21:25, 00:13:00, 00:39:52, 00:08:00(01:22:17)
Run Pace: 07:08.33 /mile, 07:25.71 /mile, 06:08 /mile, 08:00 /mile

9 the downside

Run: 6.00 mile
Run Time: 00:41:32
Run Pace: 06:55.33 /mile

10 bye ila

Run: 11.20 mile
Run Time: 01:23:02
Run Pace: 07:24.82 /mile

Run: 66.45 mile
Run Time: 07:44:49

11 fartlek (60 on 60 off)

Run: 6.00 mile
Run Time: 00:40:47
Run Pace: 06:47.83 /mile

12 no mr//indoor short ct

Run: 1.25 mile
Run Time: 00:10:00
Run Pace: 08:00 /mile

13 no mr//good hold pace

Run: 1.75 mile, 5.92 mile, 0.75 mile(8.42 mile)
Run Time: 00:14:00, 00:36:00, 00:06:00(00:56:00)
Run Pace: 08:00 /mile, 06:04.86 /mile, 08:00 /mile

14 squeaker

Run: 6.00 mile
Run Time: 00:42:56
Run Pace: 07:09.33 /mile

15 delaney (nxr day one)

Run: 4.00 mile
Run Time: 00:29:30
Run Pace: 07:22.5 /mile

16 decadence (nxr- 5k pr/9th place)

Run: 2.00 mile, 3.10 mile, 2.00 mile(7.10 mile)
Run Time: 00:14:00, 00:16:52, 00:14:00(00:44:52)
Run Pace: 07:00 /mile, 05:26.45 /mile, 07:00 /mile

17 swamp

Run: 6.00 mile
Run Time: 00:43:12
Run Pace: 07:12 /mile

Run: 38.77 mile
Run Time: 04:27:17

18 5ct

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

19 morning 5ct

Run: 5.17 mile
Run Time: 00:35:55
Run Pace: 06:56.82 /mile

20
21
22
23
24

Run: 10.17 mile
Run Time: 01:13:25

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30
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