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Calendar of Polo - January, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 Getting it done

Run: 14.00 mile
Run Time: 01:36:26
Run Pace: 06:53.28 /mile

31 Ending with a solid run

Run: 10.00 mile
Run Time: 01:05:45
Run Pace: 06:34.5 /mile

1 25 min steady state + 4x400

Run: 9.96 mile
Run Time: 01:07:59
Run Pace: 06:49.53 /mile

2 Recovery

Run: 7.12 mile
Run Time: 00:51:09
Run Pace: 07:11.03 /mile

3 Fartlek 2x5,4,3,2,1

Run: 10.66 mile

4 Treadmill @ Mexico City

Run: 8.96 mile
Run Time: 01:00:00
Run Pace: 06:41.78 /mile

5 Flight delayed, no time to run

Run: 60.70 mile
Run Time: 05:41:19

6 Confidence booster

Run: 15.75 mile
Run Time: 01:41:49
Run Pace: 06:27.87 /mile

7 I almost died today,

Run: 9.39 mile
Run Time: 01:08:27
Run Pace: 07:17.38 /mile

8 Speedwork

Run: 4.30 mile, 7.55 mile(11.85 mile)
Run Time: 00:33:16(00:33:16)
Run Pace: 07:44.18 /mile

9 Tunnel Loop + Gym

Run: 8.61 mile
Run Time: 01:02:06
Run Pace: 07:12.75 /mile

10 Tune-up for Sunday

Run: 8.44 mile
Run Time: 01:06:30
Run Pace: 07:52.74 /mile

11 Sore quads

Run: 10.00 mile
Run Time: 01:11:55
Run Pace: 07:11.5 /mile

12 Pre-meet x2 strides

Run: 6.12 mile
Run Time: 00:43:30
Run Pace: 07:06.47 /mile

Run: 70.16 mile
Run Time: 07:27:33

13 Antwerp Province XC Championship 8.1k--2nd Place

Run: 10.00 mile

14 Recovery + Gym

Run: 8.16 mile
Run Time: 00:58:31
Run Pace: 07:10.26 /mile

15 12x400 (4@72-73;4@69-70;4@65-66)

Run: 10.36 mile
Run Time: 01:27:13
Run Pace: 08:25.11 /mile

16 Windy

Run: 5.11 mile, 7.06 mile(12.17 mile)
Run Time: 00:35:16, 00:49:44(01:25:00)
Run Pace: 06:54.09 /mile, 07:02.66 /mile

17 Interview for the Antwerp Gazette

Run: 9.02 mile
Run Time: 01:04:47
Run Pace: 07:10.93 /mile

18 Progressive Run + 4x30s surges

Run: 10.76 mile
Run Time: 01:07:45
Run Pace: 06:17.78 /mile

19 Recovery

Run: 5.22 mile
Run Time: 00:38:30
Run Pace: 07:22.52 /mile

Run: 65.69 mile
Run Time: 06:41:46

20 Bruges
21 5-mile tempo

Run: 10.25 mile
Run Time: 01:06:48
Run Pace: 06:31.02 /mile

22 Tunnel Loop + Gym

Run: 9.32 mile
Run Time: 01:06:58
Run Pace: 07:11.11 /mile

23 Double trouble

Run: 5.24 mile, 8.03 mile(13.27 mile)
Run Time: 00:37:24, 00:59:29(01:36:53)
Run Pace: 07:08.24 /mile, 07:24.45 /mile

24 Botched race prep

Run: 10.40 mile
Run Time: 01:18:30
Run Pace: 07:32.88 /mile

25 Beerschot Banquet

Run: 8.07 mile
Run Time: 00:57:28
Run Pace: 07:07.26 /mile

26 Pre-meet

Run: 6.22 mile
Run Time: 00:44:22
Run Pace: 07:07.97 /mile

Run: 57.53 mile
Run Time: 06:50:59

27 Flemish Indoor Championship 3k-8:33.08, 2nd place

Run: 1.86 mile, 4.88 mile, 5.11 mile(11.85 mile)
Run Time: 00:08:33, 00:36:48, 00:41:00(01:26:21)
Run Pace: 04:35.80 /mile, 07:32.45 /mile, 08:01.40 /mile

28 Uptempo

Run: 10.16 mile
Run Time: 01:07:35
Run Pace: 06:39.11 /mile

29 Sloooooow recovery

Run: 10.11 mile
Run Time: 01:19:07
Run Pace: 07:49.53 /mile

30 Ring + Lift

Run: 9.47 mile
Run Time: 01:07:18
Run Pace: 07:06.39 /mile

31 5xmile

Run: 10.20 mile
Run Time: 01:17:00
Run Pace: 07:32.94 /mile

1 New loop and sore hammie

Run: 7.07 mile
Run Time: 00:53:27
Run Pace: 07:33.60 /mile

2 Anonymous Miles

Run: 8.23 mile
Run Time: 00:58:00
Run Pace: 07:02.84 /mile

Run: 67.09 mile
Run Time: 08:08:48

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