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Calendar of Declan Black - July, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 SI’s

Weight: 110.00 lbs.
Run: 2.00 mile, 5.50 mile(7.50 mile)
Run Time: 00:15:00, 00:39:11(00:54:11)
Run Pace: 07:30 /mile, 07:07.45 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

2 Double

Weight: 110.00 lbs.
Run: 6.25 mile, 3.45 mile(9.70 mile)
Run Time: 00:47:09, 00:26:51(01:14:00)
Run Pace: 07:32.64 /mile, 07:46.95 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

3 Pre Race

Weight: 110.00 lbs.
Run: 7.10 mile
Run Time: 00:51:09
Run Pace: 07:12.25 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

4 10K

Weight: 110.00 lbs.
Run: 1.25 mile, 2.00 mile, 6.40 mile, 2.00 mile(11.65 mile)
Run Time: 00:10:00, 00:15:00, 00:37:46, 00:16:00(01:18:46)
Run Pace: 08:00 /mile, 07:30 /mile, 05:54.06 /mile, 08:00 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

5 CT

Weight: 110.00 lbs.
Run: 8.00 mile, 3.00 mile(11.00 mile)
Run Time: 01:02:19, 00:21:25(01:23:44)
Run Pace: 07:47.37 /mile, 07:08.33 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

6 LR

Weight: 110.00 lbs.
Run: 13.30 mile
Run Time: 01:42:24
Run Pace: 07:41.95 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

7 CT

Weight: 110.00 lbs.
Run: 10.00 mile
Run Time: 01:11:52
Run Pace: 07:11.2 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

Run: 70.25 mile
Run Time: 08:36:06

8 Solo CT

Weight: 110.00 lbs.
Run: 10.00 mile
Run Time: 01:17:31
Run Pace: 07:45.1 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

9 2 Mile Repeats

Weight: 110.00 lbs.
Run: 2.00 mile, 2.02 mile, 2.02 mile, 2.02 mile, 2.00 mile(10.06 mile)
Run Time: 00:15:00, 00:12:05, 00:12:21, 00:12:30, 00:18:00(01:09:56)
Run Pace: 07:30 /mile, 05:58.91 /mile, 06:06.83 /mile, 06:11.28 /mile, 09:00 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

10 CT

Weight: 110.00 lbs.
Run: 11.00 mile
Run Time: 01:23:40
Run Pace: 07:36.36 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

11 Double

Weight: 110.00 lbs.
Run: 7.00 mile, 3.00 mile(10.00 mile)
Run Time: 00:48:46, 00:20:19(01:09:05)
Run Pace: 06:58 /mile, 06:46.33 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

12 Fartlek

Weight: 110.00 lbs.
Run: 9.00 mile
Run Time: 01:00:49
Run Pace: 06:45.44 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

13 Hot

Weight: 110.00 lbs.
Run: 5.57 mile, 5.00 mile(10.57 mile)
Run Time: 00:44:12, 00:33:48(01:18:00)
Run Pace: 07:56.12 /mile, 06:45.6 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

14 Dead

Weight: 110.00 lbs.
Run: 14.10 mile
Run Time: 01:51:12
Run Pace: 07:53.19 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

Run: 74.73 mile
Run Time: 09:10:13

15 Double w/3x200’s

Weight: 110.00 lbs.
Run: 6.85 mile, 3.00 mile(9.85 mile)
Run Time: 00:49:13, 00:21:41(01:10:54)
Run Pace: 07:11.09 /mile, 07:13.66 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

16 Double

Weight: 110.00 lbs.
Run: 7.00 mile, 3.00 mile(10.00 mile)
Run Time: 00:50:56, 00:21:03(01:11:59)
Run Pace: 07:16.57 /mile, 07:01 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

17 Hold Pace

Weight: 110.00 lbs.
Run: 2.00 mile, 4.00 mile, 1.00 mile(7.00 mile)
Run Time: 00:15:00, 00:23:52, 00:07:30(00:46:22)
Run Pace: 07:30 /mile, 05:58 /mile, 07:30 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

18 Rain Run

Weight: 110.00 lbs.
Run: 7.00 mile, 3.00 mile(10.00 mile)
Run Time: 00:52:39, 00:22:11(01:14:50)
Run Pace: 07:31.28 /mile, 07:23.66 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

19 Heat Warning

Weight: 110.00 lbs.
Run: 8.00 mile, 3.00 mile(11.00 mile)
Run Time: 01:00:10, 00:21:47(01:21:57)
Run Pace: 07:31.25 /mile, 07:15.66 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

20 5x5 Hills w/3x hill Sprints

Weight: 110.00 lbs.
Run: 1.00 mile, 7.80 mile(8.80 mile)
Run Time: 00:07:40, 00:53:28(01:01:08)
Run Pace: 07:40 /mile, 06:51.28 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

21 11 MLR w/5x30 sec pace pickups

Weight: 110.00 lbs.
Run: 11.00 mile
Run Time: 01:20:09
Run Pace: 07:17.18 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

Run: 67.65 mile
Run Time: 08:07:19

22 Wisdom Teeth

Weight: 110.00 lbs.
Run: 4.00 mile
Run Time: 00:28:32
Run Pace: 07:08 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

23 Day 2/7

Weight: 110.00 lbs.
Run: 4.00 mile
Run Time: 00:30:39
Run Pace: 07:39.75 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

24 3/7

Weight: 110.00 lbs.
Run: 6.00 mile
Run Time: 00:42:14
Run Pace: 07:02.33 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

25 Day 4/7

Weight: 110.00 lbs.
Run: 6.10 mile
Run Time: 00:41:54
Run Pace: 06:52.13 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

26 Day 5/7

Weight: 110.00 lbs.
Run: 6.00 mile
Run Time: 00:43:34
Run Pace: 07:15.66 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

27 CT

Weight: 110.00 lbs.
Run: 7.06 mile
Run Time: 00:54:55
Run Pace: 07:46.71 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

28 Sunrise

Weight: 110.00 lbs.
Run: 11.10 mile
Run Time: 01:25:11
Run Pace: 07:40.45 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

Run: 44.26 mile
Run Time: 05:26:59

29 Double

Weight: 110.00 lbs.
Run: 7.10 mile, 3.00 mile(10.10 mile)
Run Time: 00:51:14, 00:19:38(01:10:52)
Run Pace: 07:12.95 /mile, 06:32.66 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

30 Killer Hold Pace

Weight: 110.00 lbs.
Run: 2.00 mile, 6.86 mile, 1.00 mile(9.86 mile)
Run Time: 00:15:00, 00:41:55, 00:06:52(01:03:47)
Run Pace: 07:30 /mile, 06:06.61 /mile, 06:52 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

31 CT

Weight: 110.00 lbs.
Run: 7.00 mile, 3.00 mile(10.00 mile)
Run Time: 00:54:05, 00:22:52(01:16:57)
Run Pace: 07:43.57 /mile, 07:37.33 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

1 The first 7 am

Weight: 110.00 lbs.
Run: 6.00 mile, 3.00 mile(9.00 mile)
Run Time: 00:43:42, 00:21:23(01:05:05)
Run Pace: 07:17 /mile, 07:07.66 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

2 Mile Repeats

Weight: 110.00 lbs.
Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile, 2.00 mile, 3.00 mile(10.00 mile)
Run Time: 00:16:02, 00:05:19, 00:05:19, 00:05:19, 00:15:26, 00:21:01(01:08:26)
Run Pace: 08:01 /mile, 05:19 /mile, 05:19 /mile, 05:19 /mile, 07:43 /mile, 07:00.33 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

3 Oops

Weight: 110.00 lbs.
Run: 7.73 mile, 3.00 mile(10.73 mile)
Run Time: 00:59:24, 00:21:02(01:20:26)
Run Pace: 07:41.06 /mile, 07:00.66 /mile
Run Shoe: Brooks Ravenna 8 Pair 2, Brooks Ravenna 8 Pair 2

4 LR/PAAVO Day

Comments: 1
Weight: 110.00 lbs.
Run: 14.00 mile
Run Time: 01:40:47
Run Pace: 07:11.92 /mile
Run Shoe: Brooks Ravenna 8 Pair 2

Run: 73.69 mile
Run Time: 08:46:20

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