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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

Run: 5.11 mile
Run Time: 00:35:16
Run Pace: 06:54.09 /mile

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Run: 33.63 mile
Run Time: 03:01:00

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