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Calendar of KJ Matuszak - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31 Recovery

Run: 5.00 mile
Run Time: 00:34:00
Run Pace: 06:48 /mile

1
2
3
4
5
6

Run: 5.00 mile
Run Time: 00:34:00

7
8 BKTC 5x1000m

Run: 3.44 mile, 5.00 km(6.55 mile)
Run Time: 00:25:00, 00:16:34(00:41:34)
Run Pace: 07:16.04 /mile, 05:19.93 /mile

9
10
11
12 Easy: 4x200m

Run: 4.00 mile, 2.00 km(5.24 mile)
Run Time: 00:27:30, 00:08:02(00:35:32)
Run Pace: 06:52.5 /mile, 06:27.85 /mile

13 BKTC Long Run

Run: 12.85 mile
Run Time: 01:25:38
Run Pace: 06:39.84 /mile

Run: 24.64 mile
Run Time: 02:42:44

14 Recovery

Run: 3.95 mile
Run Time: 00:27:05
Run Pace: 06:51.39 /mile

15
16 Easy

Run: 3.95 mile
Run Time: 00:27:35
Run Pace: 06:58.98 /mile

17 Easy

Run: 3.00 mile
Run Time: 00:19:46
Run Pace: 06:35.33 /mile

18 Easy

Run: 4.10 mile
Run Time: 00:27:45
Run Pace: 06:46.09 /mile

19 OSR Red Hook Race

Run: 9.75 mile
Run Time: 00:59:50
Run Pace: 06:08.20 /mile

20

Run: 24.75 mile
Run Time: 02:42:01

21
22
23
24
25
26 1x400 1x200

Run: 5.00 mile
Run Time: 00:34:25
Run Pace: 06:53 /mile

27

Run: 5.00 mile
Run Time: 00:34:25

28 Easy

Run: 4.10 mile
Run Time: 00:27:11
Run Pace: 06:37.80 /mile

29 10x20sec Hills

Run: 4.00 mile
Run Time: 00:26:11
Run Pace: 06:32.75 /mile

30 2 mile tempo

Run: 1.94 mile, 2.16 mile(4.10 mile)
Run Time: 00:13:21, 00:12:27(00:25:48)
Run Pace: 06:52.88 /mile, 05:45.83 /mile

31
1
2 Mid Mileage

Run: 7.62 mile
Run Time: 00:50:20
Run Pace: 06:36.32 /mile

3 Long Run

Run: 12.00 mile
Run Time: 01:20:43
Run Pace: 06:43.58 /mile

Run: 31.82 mile
Run Time: 03:30:13

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