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Calendar of ColeBernstein - August, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

5 six w 200s and 4.3ct

Run: 6.00 mile, 1.00 mile, 4.36 mile(11.36 mile)
Run Time: 00:47:13, 00:29:55(01:17:08)
Run Pace: 07:52.16 /mile, 06:51.69 /mile

6 6.6ct &4.17ct

Run: 6.61 mile, 4.17 mile, 0.50 mile(11.28 mile)
Run Time: 00:52:30, 00:29:53, 00:04:00(01:26:23)
Run Pace: 07:56.55 /mile, 07:09.97 /mile, 08:00 /mile

7 p.m 5 ppm

Run: 2.50 mile, 5.00 mile, 3.55 mile, 1.00 mile(12.05 mile)
Run Time: 00:17:36, 00:29:23, 00:28:22(01:15:21)
Run Pace: 07:02.4 /mile, 05:52.6 /mile, 07:59.43 /mile

8 eight ct and fast four ct

Run: 8.46 mile, 4.36 mile(12.82 mile)
Run Time: 01:02:44, 00:26:21(01:29:05)
Run Pace: 07:24.91 /mile, 06:02.61 /mile

9 last one

Run: 6.00 mile, 4.26 mile(10.26 mile)
Run Time: 00:47:21, 00:31:17(01:18:38)
Run Pace: 07:53.5 /mile, 07:20.61 /mile

10 5x5 hills! &4ct

Run: 1.00 mile, 5.17 mile, 1.75 mile, 4.02 mile(11.94 mile)
Run Time: 00:07:45, 00:35:50, 00:14:00, 00:27:31(01:25:06)
Run Pace: 07:45 /mile, 06:55.86 /mile, 08:00 /mile, 06:50.69 /mile

11 return of the ladder

Run: 12.43 mile
Run Time: 01:33:58
Run Pace: 07:33.58 /mile

Run: 82.14 mile
Run Time: 09:45:39

12 day one

Run: 6.00 mile, 3.00 mile(9.00 mile)
Run Time: 00:43:01, 00:21:39(01:04:40)
Run Pace: 07:10.16 /mile, 07:13 /mile

13 timed mile!(pr) +workout & 4ct

Run: 1.75 mile, 1.00 mile, 0.25 mile, 0.25 mile, 0.25 mile, 0.13 mile, 0.13 mile, 2.50 mile, 4.16 mile(10.42 mile)
Run Time: 00:14:00, 00:04:41, 00:01:10, 00:01:09, 00:01:05, 00:00:30, 00:00:32, 00:19:00, 00:28:18(01:10:25)
Run Pace: 08:00 /mile, 04:41 /mile, 04:40 /mile, 04:36 /mile, 04:20 /mile, 03:50.76 /mile, 04:06.15 /mile, 07:36 /mile, 06:48.17 /mile

14 seven

Run: 7.00 mile, 3.56 mile, 0.50 mile(11.06 mile)
Run Time: 00:51:02, 00:23:56, 00:04:00(01:18:58)
Run Pace: 07:17.42 /mile, 06:43.37 /mile, 08:00 /mile

15 six ppm!

Run: 1.75 mile, 6.00 mile, 2.25 mile(10.00 mile)
Run Time: 00:14:00, 00:35:09, 00:17:30(01:06:39)
Run Pace: 08:00 /mile, 05:51.5 /mile, 07:46.66 /mile

16 seven ct

Run: 7.17 mile
Run Time: 00:49:53
Run Pace: 06:57.43 /mile

17 alumni run!

Run: 2.00 mile, 2.00 mile, 2.00 mile, 2.84 mile(8.84 mile)
Run Time: 00:14:30, 00:10:21, 00:14:30, 00:16:44(00:56:05)
Run Pace: 07:15 /mile, 05:10.5 /mile, 07:15 /mile, 05:53.52 /mile

18 :0)

Run: 11.00 mile, 8.12 mile(19.12 mile)
Run Time: 01:19:37, 01:00:09(02:19:46)
Run Pace: 07:14.27 /mile, 07:24.45 /mile

Run: 75.61 mile
Run Time: 08:46:26

19 day one

Run: 3.00 mile, 7.00 mile(10.00 mile)
Run Time: 00:22:15, 00:48:03(01:10:18)
Run Pace: 07:25 /mile, 06:51.85 /mile

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25

Run: 10.00 mile
Run Time: 01:10:18

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