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Calendar of ColeBernstein - July, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 8lr w pickups & 2.6ct

Run: 8.40 mile, 2.60 mile(11.00 mile)
Run Time: 01:01:37, 00:20:02(01:21:39)
Run Pace: 07:20.11 /mile, 07:42.30 /mile

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

Run: 57.44 mile
Run Time: 06:53:24

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

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

Run: 70.29 mile
Run Time: 07:29:46

14 half marathon lr!

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

15 six w 200s & four

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
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Run: 36.40 mile
Run Time: 04:11:49

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