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Calendar of ColeBernstein - July, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 six ct, sick

Run: 6.00 mile
Run Time: 00:42:50
Run Pace: 07:08.33 /mile

2 1.25ct, recovering

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

3 four ct

Run: 4.00 mile
Run Time: 00:31:00
Run Pace: 07:45 /mile

4 4th of July 10k! /3ct

Run: 1.30 mile, 6.40 mile, 2.00 mile, 3.00 mile(12.70 mile)
Run Time: 00:10:00, 00:36:36, 00:15:00, 00:22:26(01:24:02)
Run Pace: 07:41.53 /mile, 05:43.12 /mile, 07:30 /mile, 07:28.66 /mile

5 six and four

Run: 6.00 mile, 4.06 mile(10.06 mile)
Run Time: 00:45:20, 00:29:27(01:14:47)
Run Pace: 07:33.33 /mile, 07:15.22 /mile

6 the ladder!

Run: 12.43 mile
Run Time: 01:29:06
Run Pace: 07:10.08 /mile

7 six w strides and three

Run: 6.00 mile, 1.50 mile, 3.03 mile(10.53 mile)
Run Time: 00:43:06, 00:10:30, 00:22:03(01:15:39)
Run Pace: 07:11 /mile, 07:00 /mile, 07:16.63 /mile

Run: 56.97 mile
Run Time: 06:47:24

8 last resort: punch (six & three)

Run: 6.00 mile, 0.13 mile, 0.13 mile, 0.13 mile, 0.13 mile, 0.50 mile, 3.00 mile(10.02 mile)
Run Time: 00:39:06, 00:00:31, 00:00:33, 00:00:34, 00:00:33, 00:04:00, 00:21:52(01:07:09)
Run Pace: 06:31 /mile, 03:58.46 /mile, 04:13.84 /mile, 04:21.53 /mile, 04:13.84 /mile, 08:00 /mile, 07:17.33 /mile

9 mile repeats! & 4ct

Comments: 1
Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile, 1.30 mile, 4.34 mile(10.64 mile)
Run Time: 00:14:00, 00:05:12, 00:05:09, 00:05:09, 00:10:00, 00:29:02(01:08:32)
Run Pace: 07:00 /mile, 05:12 /mile, 05:09 /mile, 05:09 /mile, 07:41.53 /mile, 06:41.38 /mile

10 six & three

Run: 6.09 mile, 3.00 mile, 0.50 mile(9.59 mile)
Run Time: 00:42:29, 00:20:22(01:02:51)
Run Pace: 06:58.55 /mile, 06:47.33 /mile

11 six and four

Run: 6.08 mile, 4.00 mile(10.08 mile)
Run Time: 00:43:12, 00:26:16(01:09:28)
Run Pace: 07:06.31 /mile, 06:34 /mile

12 four ppm!

Run: 1.75 mile, 4.00 mile, 2.30 mile(8.05 mile)
Run Time: 00:14:00, 00:22:39, 00:18:05(00:54:44)
Run Pace: 08:00 /mile, 05:39.75 /mile, 07:51.73 /mile

13 seven w strides + hp track workout

Run: 7.00 mile, 0.75 mile, 3.63 mile(11.38 mile)
Run Time: 00:51:23(00:51:23)
Run Pace: 07:20.42 /mile

14 half marathon lr!

Run: 13.55 mile
Run Time: 01:46:00
Run Pace: 07:49.37 /mile

Run: 73.31 mile
Run Time: 08:00:07

15 six w 200s and 4ct

Run: 6.15 mile, 3.92 mile, 1.00 mile(11.07 mile)
Run Time: 00:43:33, 00:27:42(01:11:15)
Run Pace: 07:04.87 /mile, 07:03.97 /mile

16 sneaky business (7 & 3.78w strides)

Run: 7.00 mile, 3.78 mile, 1.00 mile(11.78 mile)
Run Time: 00:49:37, 00:24:57(01:14:34)
Run Pace: 07:05.28 /mile, 06:36.03 /mile

17 hold pace in nt & wolters field pt 2

Run: 1.00 mile, 6.00 mile, 1.25 mile, 4.00 mile(12.25 mile)
Run Time: 00:07:30, 00:35:39, 00:10:00(00:53:09)
Run Pace: 07:30 /mile, 05:56.5 /mile, 08:00 /mile

18 five and six

Run: 5.00 mile, 6.00 mile(11.00 mile)
Run Time: 00:37:10, 00:45:00(01:22:10)
Run Pace: 07:26 /mile, 07:30 /mile

19 seven and 3 w strides @hp rec center

Run: 7.00 mile, 3.00 mile, 0.50 mile(10.50 mile)
Run Time: 00:50:45, 00:22:27(01:13:12)
Run Pace: 07:15 /mile, 07:29 /mile

20 brutal 4x4 hills

Run: 1.00 mile, 4.36 mile, 1.75 mile, 2.00 mile(9.11 mile)
Run Time: 00:07:30, 00:27:45, 00:14:10, 00:14:08(01:03:33)
Run Pace: 07:30 /mile, 06:21.88 /mile, 08:05.71 /mile, 07:04 /mile

21 10 lr

Run: 10.20 mile
Run Time: 01:19:08
Run Pace: 07:45.49 /mile

Run: 75.91 mile
Run Time: 08:17:01

22 six ct

Run: 6.09 mile
Run Time: 00:45:08
Run Pace: 07:24.66 /mile

23 timed mile w 200s & 400s & fast 3ct

Run: 2.00 mile, 1.00 mile, 1.00 mile, 2.00 mile, 3.17 mile(9.17 mile)
Run Time: 00:14:00, 00:05:03, 00:14:40, 00:19:42(00:53:25)
Run Pace: 07:00 /mile, 05:03 /mile, 07:20 /mile, 06:12.87 /mile

24 eight

Run: 8.00 mile
Run Time: 00:58:09
Run Pace: 07:16.12 /mile

25 seven ct /watching run for gus

Run: 7.13 mile
Run Time: 00:52:56
Run Pace: 07:25.44 /mile

26 detweiler at dark! (3 mile pr)

Comments: 1
Run: 2.50 mile, 2.00 mile, 3.00 mile, 2.00 mile(9.50 mile)
Run Time: 00:20:00, 00:14:00, 00:16:05, 00:13:45(01:03:50)
Run Pace: 08:00 /mile, 07:00 /mile, 05:21.66 /mile, 06:52.5 /mile

27 seven at detweiller

Run: 7.00 mile, 3.78 mile(10.78 mile)
Run Time: 00:53:00, 00:28:57(01:21:57)
Run Pace: 07:34.28 /mile, 07:39.52 /mile

28 brutal long run

Run: 11.10 mile
Run Time: 01:24:23
Run Pace: 07:36.12 /mile

Run: 61.77 mile
Run Time: 07:19:48

29 six and four w hill sprints

Run: 6.00 mile, 4.00 mile, 0.50 mile(10.50 mile)
Run Time: 00:42:03, 00:26:09, 00:04:00(01:12:12)
Run Pace: 07:00.5 /mile, 06:32.25 /mile, 08:00 /mile

30 braces off! hold pace + wolters field workout

Comments: 2
Run: 2.00 mile, 6.00 mile, 0.75 mile, 4.25 mile(13.00 mile)
Run Time: 00:14:00, 00:36:00, 00:05:30(00:55:30)
Run Pace: 07:00 /mile, 06:00 /mile, 07:20 /mile

31 six and four

Run: 6.10 mile, 3.96 mile(10.06 mile)
Run Time: 00:42:34, 00:24:19(01:06:53)
Run Pace: 06:58.68 /mile, 06:08.43 /mile

1 eight ct

Run: 8.00 mile
Run Time: 00:59:36
Run Pace: 07:27 /mile

2 mile repeats! & mini fartlek

Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile, 2.25 mile, 4.15 mile(11.40 mile)
Run Time: 00:16:00, 00:05:07, 00:05:12, 00:05:11, 00:17:00, 00:27:25(01:15:55)
Run Pace: 08:00 /mile, 05:07 /mile, 05:12 /mile, 05:11 /mile, 07:33.33 /mile, 06:36.38 /mile

3 eight ct & 3.14 w hill sprints

Run: 8.00 mile, 3.14 mile, 0.50 mile(11.64 mile)
Run Time: 00:54:30, 00:21:07, 00:04:00(01:19:37)
Run Pace: 06:48.75 /mile, 06:43.50 /mile, 08:00 /mile

4 twelve at paavo day

Run: 12.00 mile
Run Time: 01:23:14
Run Pace: 06:56.16 /mile

Run: 76.60 mile
Run Time: 08:12:57

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