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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
18
19

Run: 61.30 mile
Run Time: 06:04:18

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