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Calendar of Declan Black - November, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
29 MLR w/pickups

Weight: 110.00 lbs.
Run: 9.00 mile
Run Time: 01:01:56
Run Pace: 06:52.88 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

30 CT w/4x100’s

Weight: 110.00 lbs.
Run: 6.55 mile
Run Time: 00:45:27
Run Pace: 06:56.33 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

31 3x1000 1x400 2x200

Weight: 110.00 lbs.
Run: 1.50 mile, 2.75 mile, 1.00 mile(5.25 mile)
Run Time: 00:11:58, 00:16:12, 00:07:31(00:35:41)
Run Pace: 07:58.66 /mile, 05:53.45 /mile, 07:31 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

1 CT

Weight: 110.00 lbs.
Run: 7.00 mile
Run Time: 00:54:03
Run Pace: 07:43.28 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

2 SI’s

Weight: 110.00 lbs.
Run: 1.50 mile, 7.18 mile, 1.00 mile(9.68 mile)
Run Time: 00:11:14, 00:52:59, 00:07:32(01:11:45)
Run Pace: 07:29.33 /mile, 07:22.75 /mile, 07:32 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

3 CT @ Detweiller

Weight: 110.00 lbs.
Run: 6.00 mile
Run Time: 00:41:21
Run Pace: 06:53.5 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

4 LR

Weight: 110.00 lbs.
Run: 10.08 mile
Run Time: 01:15:52
Run Pace: 07:31.58 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

Run: 53.56 mile
Run Time: 06:26:05

5 CT w/4x100’s

Comments: 2
Weight: 110.00 lbs.
Run: 6.25 mile
Run Time: 00:44:49
Run Pace: 07:10.24 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

6 Hold Pace

Comments: 1
Weight: 110.00 lbs.
Run: 1.00 mile, 6.25 mile, 0.50 mile(7.75 mile)
Run Time: 00:07:30, 00:37:19, 00:03:58(00:48:47)
Run Pace: 07:30 /mile, 05:58.24 /mile, 07:56 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

7 CT

Weight: 117.00 lbs.
Run: 6.17 mile
Run Time: 00:45:44
Run Pace: 07:24.73 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

8 Tendonitis

Weight: 110.00 lbs.
Run: 2.00 mile
Run Time: 00:14:22
Run Pace: 07:11 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

9 Morning

Weight: 110.00 lbs.
Run: 4.00 mile
Run Time: 00:27:46
Run Pace: 06:56.5 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

10 5k

Weight: 110.00 lbs.
Run: 3.10 mile
Run Time: 00:22:17
Run Pace: 07:11.29 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

11 NXR

Weight: 110.00 lbs.
Run: 1.00 mile, 3.10 mile, 2.00 mile(6.10 mile)
Run Time: 00:07:30, 00:17:46, 00:14:29(00:39:45)
Run Pace: 07:30 /mile, 05:43.87 /mile, 07:14.5 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

Run: 35.37 mile
Run Time: 04:03:30

12 CT

Weight: 110.00 lbs.
Run: 4.00 mile, 0.50 mile(4.50 mile)
Run Time: 00:28:54, 00:02:08(00:31:02)
Run Pace: 07:13.5 /mile, 04:16 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

13 CT

Weight: 110.00 lbs.
Run: 5.00 mile
Run Time: 00:35:01
Run Pace: 07:00.2 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

14 CT

Weight: 110.00 lbs.
Run: 5.00 mile
Run Time: 00:35:16
Run Pace: 07:03.2 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

15 2 mile PPM, 3x300, 2x150

Weight: 110.00 lbs.
Run: 6.88 mile
Run Time: 00:47:28
Run Pace: 06:53.95 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

16 Plyos

Weight: 110.00 lbs.
Run: 3.50 mile
Run Time: 00:26:13
Run Pace: 07:29.42 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

17 CT

Comments: 2
Weight: 110.00 lbs.
Run: 4.05 mile
Run Time: 00:31:55
Run Pace: 07:52.83 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

18 LR

Weight: 110.00 lbs.
Run: 8.00 mile
Run Time: 01:00:36
Run Pace: 07:34.5 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

Run: 36.93 mile
Run Time: 04:27:31

19 Mid-D

Comments: 1
Weight: 110.00 lbs.
Run: 7.00 mile
Run Time: 00:46:11
Run Pace: 06:35.85 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

20 CT

Weight: 110.00 lbs.
Run: 6.00 mile
Run Time: 00:42:55
Run Pace: 07:09.16 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

21 CT w/4x200’s

Weight: 110.00 lbs.
Run: 5.00 mile
Run Time: 00:36:25
Run Pace: 07:17 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

22 Turkey Trot

Weight: 110.00 lbs.
Run: 6.00 mile
Run Time: 00:43:43
Run Pace: 07:17.16 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

23 3x Hills, 8x Hill Sprints

Weight: 110.00 lbs.
Run: 1.00 mile, 5.15 mile(6.15 mile)
Run Time: 00:07:30, 00:38:04(00:45:34)
Run Pace: 07:30 /mile, 07:23.49 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

24 CT

Weight: 110.00 lbs.
Run: 6.00 mile
Run Time: 00:41:26
Run Pace: 06:54.33 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

25 CT

Weight: 110.00 lbs.
Run: 4.00 mile
Run Time: 00:28:33
Run Pace: 07:08.25 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

Run: 40.15 mile
Run Time: 04:44:47

26 Fartlek

Weight: 110.00 lbs.
Run: 7.00 mile
Run Time: 00:47:28
Run Pace: 06:46.85 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

27 CT

Weight: 110.00 lbs.
Run: 5.14 mile
Run Time: 00:37:26
Run Pace: 07:16.96 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

28 CT

Weight: 110.00 lbs.
Run: 5.10 mile
Run Time: 00:34:51
Run Pace: 06:50 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

29 NT Timed Mile

Comments: 1
Weight: 110.00 lbs.
Run: 2.05 mile, 1.00 mile, 0.75 mile, 1.00 mile(4.80 mile)
Run Time: 00:15:17, 00:04:56, 00:03:20, 00:07:02(00:30:35)
Run Pace: 07:27.31 /mile, 04:56 /mile, 04:26.66 /mile, 07:02 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

30 Plyos

Weight: 110.00 lbs.
Run: 3.50 mile
Run Time: 00:25:24
Run Pace: 07:15.42 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

1 ‘LR’

Comments: 2
Weight: 110.00 lbs.
Run: 7.12 mile
Run Time: 00:48:42
Run Pace: 06:50.39 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

2 CT

Weight: 110.00 lbs.
Run: 5.12 mile
Run Time: 00:37:03
Run Pace: 07:14.17 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

Run: 37.78 mile
Run Time: 04:21:29

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