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Calendar of ColeBernstein - January, 2020

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 7ct

Run: 7.11 mile
Run Time: 00:55:22
Run Pace: 07:47.22 /mile

31 potential energy (4ppm)

Run: 1.75 mile, 4.00 mile, 1.00 mile(6.75 mile)
Run Time: 00:14:00, 00:22:25, 00:07:30(00:43:55)
Run Pace: 08:00 /mile, 05:36.25 /mile, 07:30 /mile

1 fresh start(6ct & strength)

Run: 6.00 mile
Run Time: 00:46:19
Run Pace: 07:43.16 /mile

2 6ct

Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile

3 :(

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

4 7ct

Run: 7.00 mile
Run Time: 00:51:08
Run Pace: 07:18.28 /mile

5 10lr

Run: 10.20 mile
Run Time: 01:16:00
Run Pace: 07:27.05 /mile

Run: 44.31 mile
Run Time: 05:30:44

6 repeat

Comments: 1
Run: 6.00 mile, 0.25 mile(6.25 mile)
Run Time: 00:43:30(00:43:30)
Run Pace: 07:15 /mile

7 drop third strike (ladder workout)

Run: 1.75 mile, 700.00 m, 600.00 m, 400.00 m, 200.00 m, 2.00 mile(4.93 mile)
Run Time: 00:14:00, 00:02:03, 00:01:46, 00:01:09, 00:00:31, 00:15:00(00:34:29)
Run Pace: 08:00 /mile, 04:42.77 /mile, 04:44.30 /mile, 04:37.59 /mile, 04:09.43 /mile, 07:30 /mile

8 7ct

Comments: 1
Run: 7.00 mile
Run Time: 00:51:46
Run Pace: 07:23.71 /mile

9 morning six

Run: 6.00 mile
Run Time: 00:44:00
Run Pace: 07:20 /mile

10 5am hold pace

Comments: 2
Run: 2.30 mile, 6.04 mile, 0.25 mile, 2.30 mile(10.89 mile)
Run Time: 00:19:20, 00:37:26(00:56:46)
Run Pace: 08:24.34 /mile, 06:11.85 /mile

11 "say 11"

Run: 6.00 mile, 0.25 mile(6.25 mile)
Run Time: 00:43:38(00:43:38)
Run Pace: 07:16.33 /mile

12 brunch

Run: 8.00 mile
Run Time: 01:00:06
Run Pace: 07:30.75 /mile

Run: 49.32 mile
Run Time: 05:34:15

13 "you're local, i'm national" :>

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

14 bakery fartlek

Run: 7.00 mile
Run Time: 00:47:31
Run Pace: 06:47.28 /mile

15 6ct

Run: 6.00 mile
Run Time: 00:42:36
Run Pace: 07:06 /mile

16 the loops and unloops

Run: 1.75 mile, 1.00 mile, 1.00 mile, 1.00 mile(4.75 mile)
Run Time: 00:14:00, 00:05:15, 00:05:21, 00:05:22(00:29:58)
Run Pace: 08:00 /mile, 05:15 /mile, 05:21 /mile, 05:22 /mile

17 deja vu (10 lr & injury prevention)

Run: 10.00 mile
Run Time: 01:14:21
Run Pace: 07:26.1 /mile

18 jokesters

Run: 7.00 mile
Run Time: 00:52:03
Run Pace: 07:26.14 /mile

19 6 on treadmill

Run: 6.00 mile
Run Time: 00:42:47
Run Pace: 07:07.83 /mile

Run: 47.75 mile
Run Time: 05:38:16

20 five freebies (4x5 hills)

Run: 6.50 mile

21 welcome to indoor

Run: 6.00 mile
Run Time: 00:42:24
Run Pace: 07:04 /mile

22 highway to nowhere (NT timed mile & 400s)

Run: 1.75 mile, 1.00 mile, 0.75 mile, 2.00 mile(5.50 mile)
Run Time: 00:14:00, 00:04:49, 00:15:00(00:33:49)
Run Pace: 08:00 /mile, 04:49 /mile, 07:30 /mile

23 echo lake (6ct ~ strength b)

Run: 6.00 mile
Run Time: 00:43:07
Run Pace: 07:11.16 /mile

24 chicago, +, toronto (6ct)

Comments: 1
Run: 6.02 mile
Run Time: 00:43:02
Run Pace: 07:08.90 /mile

25 hp 160& 400 trials, + 50m reps

Run: 160.00 m, 400.00 m, 2.00 mile, 3.00 mile, 0.50 mile(5.85 mile)
Run Time: 00:00:23, 00:01:02, 00:15:00, 00:23:12(00:39:37)
Run Pace: 03:51.33 /mile, 04:09.43 /mile, 07:30 /mile, 07:44 /mile

26 toothpaste orange juice-9lr

Run: 9.00 mile
Run Time: 01:07:00
Run Pace: 07:26.66 /mile

Run: 44.87 mile
Run Time: 04:28:59

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