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Calendar of Ahmad - October, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
29

Run: 12.50 mile
Run Time: 01:30:00
Run Pace: 07:12 /mile

30

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Time: 01:00:00, 00:30:00(01:30:00)
Run Pace: 07:30 /mile, 07:30 /mile

1 20 x 400 Hammers with 1:15 rest

Run: 9.00 mile, 4.60 mile(13.60 mile)
Run Time: 00:35:00(00:35:00)
Run Pace: 07:36.52 /mile

2

Run: 11.03 mile, 4.65 mile(15.68 mile)
Run Time: 01:12:00, 00:35:00(01:47:00)
Run Pace: 06:31.65 /mile, 07:31.61 /mile

3 3 mile fartlek + 4 x 1 K

Run: 10.16 mile

4

Run: 10.02 mile, 5.00 mile(15.02 mile)
Run Time: 01:05:00, 00:38:00(01:43:00)
Run Pace: 06:29.22 /mile, 07:36 /mile

5 Treadmill Long Run with fart-lek at the end

Run: 17.15 mile
Run Time: 02:00:00
Run Pace: 06:59.82 /mile

Run: 96.11 mile
Run Time: 09:05:00

6

Run: 10.30 mile

7

Run: 8.00 mile, 3.90 mile(11.90 mile)
Run Time: 00:54:45, 00:32:00(01:26:45)
Run Pace: 06:50.62 /mile, 08:12.30 /mile

8 4 mile Hilly Tempo + 6 x 400 on XC Course

Run: 9.55 mile, 4.20 mile(13.75 mile)
Run Time: 00:34:00(00:34:00)
Run Pace: 08:05.71 /mile

9

Run: 9.05 mile, 6.35 mile(15.40 mile)
Run Time: 01:03:00, 00:45:00(01:48:00)
Run Pace: 06:57.67 /mile, 07:05.19 /mile

10

Run: 7.01 mile, 4.70 mile(11.71 mile)
Run Time: 00:53:05, 00:35:00(01:28:05)
Run Pace: 07:34.35 /mile, 07:26.80 /mile

11 3 K - 1 mile - 3 K - 1 mile

Run: 10.00 mile, 5.25 mile(15.25 mile)
Run Time: 00:40:00(00:40:00)
Run Pace: 07:37.14 /mile

12 Hilly XC Fart-lek + Treadmill Long Run

Run: 9.10 mile, 17.20 mile(26.30 mile)
Run Time: 02:00:00(02:00:00)
Run Pace: 06:58.60 /mile

Run: 104.61 mile
Run Time: 07:56:50

13

Run: 8.12 mile, 5.45 mile(13.57 mile)
Run Time: 01:00:00, 00:41:00(01:41:00)
Run Pace: 07:23.34 /mile, 07:31.37 /mile

14

Run: 10.03 mile, 4.00 mile(14.03 mile)
Run Time: 01:06:18, 00:30:00(01:36:18)
Run Pace: 06:36.61 /mile, 07:30 /mile

15 6 mile Road tempo + 2 x 400

Run: 10.25 mile, 6.05 mile(16.30 mile)
Run Time: 00:45:00(00:45:00)
Run Pace: 07:26.28 /mile

16

Run: 13.15 mile, 4.25 mile(17.40 mile)
Run Time: 01:30:00, 00:32:00(02:02:00)
Run Pace: 06:50.64 /mile, 07:31.76 /mile

17

Run: 9.01 mile, 5.00 mile(14.01 mile)
Run Time: 01:01:30, 00:36:00(01:37:30)
Run Pace: 06:49.54 /mile, 07:12 /mile

18 5 x 1 cruise mile + 2 x 200

Run: 10.54 mile

19 Treadmill Long Run

Run: 17.05 mile, 4.15 mile(21.20 mile)
Run Time: 02:03:00, 00:32:00(02:35:00)
Run Pace: 07:12.84 /mile, 07:42.65 /mile

Run: 107.05 mile
Run Time: 10:16:48

20

Run: 14.32 mile, 4.00 mile(18.32 mile)
Run Time: 01:30:40, 00:31:00(02:01:40)
Run Pace: 06:19.88 /mile, 07:45 /mile

21

Run: 9.08 mile, 4.40 mile(13.48 mile)
Run Time: 01:00:38, 00:35:00(01:35:38)
Run Pace: 06:40.66 /mile, 07:57.27 /mile

22 3 x 3 K with 1:30 rest ( XC Course)

Run: 10.00 mile, 4.40 mile(14.40 mile)
Run Time: 00:34:00(00:34:00)
Run Pace: 07:43.63 /mile

23

Run: 10.04 mile, 5.00 mile(15.04 mile)
Run Time: 01:06:40, 00:36:00(01:42:40)
Run Pace: 06:38.40 /mile, 07:12 /mile

24 Treadmill Hill Workout

Run: 9.50 mile, 4.10 mile(13.60 mile)
Run Time: 00:30:00(00:30:00)
Run Pace: 07:19.02 /mile

25 Fart-lek

Run: 9.43 mile, 4.25 mile(13.68 mile)
Run Time: 00:32:00(00:32:00)
Run Pace: 07:31.76 /mile

26

Run: 8.05 mile, 5.60 mile(13.65 mile)
Run Time: 00:55:57, 00:40:00(01:35:57)
Run Pace: 06:57.01 /mile, 07:08.57 /mile

Run: 102.17 mile
Run Time: 08:31:55

27 Lake Tuxedo Long Run

Run: 12.75 mile, 5.00 mile(17.75 mile)
Run Time: 01:30:00, 00:36:00(02:06:00)
Run Pace: 07:03.52 /mile, 07:12 /mile

28

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Time: 01:00:00, 00:31:00(01:31:00)
Run Pace: 07:30 /mile, 07:45 /mile

29 16 x 400 on Upstate Soccer Fields

Run: 8.02 mile, 4.15 mile(12.17 mile)
Run Time: 00:32:00(00:32:00)
Run Pace: 07:42.65 /mile

30 Treadmill Long Run

Run: 17.05 mile
Run Time: 02:00:00
Run Pace: 07:02.28 /mile

31 5 x 1 K with 2:00 rest

Run: 8.82 mile, 4.65 mile(13.47 mile)
Run Time: 00:35:00(00:35:00)
Run Pace: 07:31.61 /mile

1 P.M. Tempo at the Park

Run: 11.00 mile, 8.28 mile(19.28 mile)
Run Time: 01:20:00(01:20:00)
Run Pace: 07:16.36 /mile

2

Run: 8.00 mile, 4.25 mile(12.25 mile)
Run Time: 00:33:00(00:33:00)
Run Pace: 07:45.88 /mile

Run: 103.97 mile
Run Time: 08:37:00

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