<

Calendar of Ahmad - November, 2019

>
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
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

3 Long Run

Run: 14.10 mile, 4.15 mile(18.25 mile)
Run Time: 01:30:49, 00:32:00(02:02:49)
Run Pace: 06:26.45 /mile, 07:42.65 /mile

4

Run: 9.01 mile, 4.25 mile(13.26 mile)
Run Time: 01:01:35, 00:32:00(01:33:35)
Run Pace: 06:50.09 /mile, 07:31.76 /mile

5 2 x 5k with 2:00 rest

Run: 10.30 mile, 4.05 mile(14.35 mile)
Run Time: 00:32:00(00:32:00)
Run Pace: 07:54.07 /mile

6

Run: 10.00 mile, 4.15 mile(14.15 mile)
Run Time: 01:01:40, 00:31:00(01:32:40)
Run Pace: 06:10 /mile, 07:28.19 /mile

7

Run: 9.00 mile, 4.25 mile(13.25 mile)
Run Time: 01:02:13, 00:33:00(01:35:13)
Run Pace: 06:54.77 /mile, 07:45.88 /mile

8

Run: 10.25 mile, 5.35 mile(15.60 mile)
Run Time: 01:15:00, 00:40:00(01:55:00)
Run Pace: 07:19.02 /mile, 07:28.59 /mile

9 7 x 1 K with 2:00 walk/jog

Run: 10.00 mile, 6.00 mile(16.00 mile)
Run Time: 00:46:00(00:46:00)
Run Pace: 07:40 /mile

Run: 104.86 mile
Run Time: 09:57:17

10 Park Long Run

Run: 13.30 mile, 4.25 mile(17.55 mile)
Run Time: 01:31:00, 00:34:00(02:05:00)
Run Pace: 06:50.52 /mile, 08:00 /mile

11

Run: 10.10 mile, 4.25 mile(14.35 mile)
Run Time: 01:05:00, 00:33:00(01:38:00)
Run Pace: 06:26.13 /mile, 07:45.88 /mile

12 30 minute Hilly Fartlek

Run: 9.19 mile, 5.25 mile(14.44 mile)
Run Time: 00:39:00(00:39:00)
Run Pace: 07:25.71 /mile

13 Tempo at the Park

Run: 8.66 mile, 4.50 mile(13.16 mile)
Run Time: 00:35:00(00:35:00)
Run Pace: 07:46.66 /mile

14

Run: 8.05 mile, 6.15 mile(14.20 mile)
Run Time: 01:00:00, 00:45:00(01:45:00)
Run Pace: 07:27.20 /mile, 07:19.02 /mile

15 3 x 1 mile + 6 x 300 with 1 minute rest

Run: 9.00 mile, 5.00 mile(14.00 mile)
Run Time: 00:40:00(00:40:00)
Run Pace: 08:00 /mile

16 Long Run

Run: 14.11 mile, 4.10 mile(18.21 mile)
Run Time: 01:30:14, 00:33:00(02:03:14)
Run Pace: 06:23.69 /mile, 08:02.92 /mile

Run: 105.91 mile
Run Time: 09:25:14

17 P.M. Progressive Tempo

Run: 10.25 mile, 7.65 mile(17.90 mile)
Run Time: 01:15:00(01:15:00)
Run Pace: 07:19.02 /mile

18

Run: 9.05 mile, 4.50 mile(13.55 mile)
Run Time: 01:01:20, 00:34:00(01:35:20)
Run Pace: 06:46.62 /mile, 07:33.33 /mile

19 Tread Mill Fartl-ek

Run: 10.00 mile, 4.20 mile(14.20 mile)
Run Time: 00:34:00(00:34:00)
Run Pace: 08:05.71 /mile

20
21
22
23

Run: 45.65 mile
Run Time: 03:24:20

24
25
26
27
28
29
30
Please enter your exercise information