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Calendar of Ahmad - December, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1

Run: 10.05 mile, 4.50 mile(14.55 mile)
Run Time: 01:11:00, 00:34:00(01:45:00)
Run Pace: 07:03.88 /mile, 07:33.33 /mile

2

Run: 10.02 mile, 4.70 mile(14.72 mile)
Run Time: 01:04:25, 00:35:00(01:39:25)
Run Pace: 06:25.72 /mile, 07:26.80 /mile

3 Moderate Long Run

Run: 12.22 mile, 4.30 mile(16.52 mile)
Run Time: 01:15:27, 00:32:00(01:47:27)
Run Pace: 06:10.45 /mile, 07:26.51 /mile

4 6 x 300 on the track

Run: 9.37 mile

5

Run: 9.05 mile, 4.45 mile(13.50 mile)
Run Time: 01:02:54, 00:34:00(01:36:54)
Run Pace: 06:57.01 /mile, 07:38.42 /mile

6 Fart-lek

Run: 7.60 mile, 5.60 mile(13.20 mile)
Run Time: 00:40:00(00:40:00)
Run Pace: 07:08.57 /mile

7 Long Run

Run: 17.19 mile, 4.00 mile(21.19 mile)
Run Time: 01:50:21, 00:32:00(02:22:21)
Run Pace: 06:25.16 /mile, 08:00 /mile

Run: 103.05 mile
Run Time: 09:51:07

8

Run: 11.02 mile, 4.00 mile(15.02 mile)
Run Time: 01:18:45, 00:32:00(01:50:45)
Run Pace: 07:08.76 /mile, 08:00 /mile

9 P.M. Treadmill Tempo

Run: 10.02 mile, 6.05 mile(16.07 mile)
Run Time: 01:03:12, 00:42:00(01:45:12)
Run Pace: 06:18.44 /mile, 06:56.52 /mile

10 5 x 1 Broken Miles

Run: 10.20 mile, 3.65 mile(13.85 mile)
Run Time: 00:30:00(00:30:00)
Run Pace: 08:13.15 /mile

11

Run: 8.00 mile, 5.04 mile(13.04 mile)
Run Time: 01:00:00, 00:31:35(01:31:35)
Run Pace: 07:30 /mile, 06:15.99 /mile

12 P.M. Fart-lek on Soccer Fields

Run: 8.00 mile, 7.13 mile(15.13 mile)
Run Time: 01:00:00, 00:41:33(01:41:33)
Run Pace: 07:30 /mile, 05:49.64 /mile

13 Treadmill Long Run

Run: 17.25 mile, 4.15 mile(21.40 mile)
Run Time: 02:00:00, 00:32:00(02:32:00)
Run Pace: 06:57.39 /mile, 07:42.65 /mile

14 P.M. Treadmill Fart-lek

Run: 10.13 mile, 6.70 mile(16.83 mile)
Run Time: 01:06:55, 00:47:00(01:53:55)
Run Pace: 06:36.34 /mile, 07:00.89 /mile

Run: 111.34 mile
Run Time: 11:45:00

15

Run: 6.22 mile, 5.65 mile(11.87 mile)
Run Time: 00:50:55, 00:43:00(01:33:55)
Run Pace: 08:11.15 /mile, 07:36.63 /mile

16 Tempo + Hills

Run: 10.73 mile, 4.00 mile(14.73 mile)
Run Time: 00:33:00(00:33:00)
Run Pace: 08:15 /mile

17

Run: 11.01 mile, 4.85 mile(15.86 mile)
Run Time: 01:10:45, 00:35:00(01:45:45)
Run Pace: 06:25.55 /mile, 07:12.98 /mile

18 6 mile Fartlek

Run: 10.05 mile, 4.00 mile(14.05 mile)
Run Time: 00:33:00(00:33:00)
Run Pace: 08:15 /mile

19

Run: 10.08 mile, 5.15 mile(15.23 mile)
Run Time: 01:03:30, 00:38:00(01:41:30)
Run Pace: 06:17.97 /mile, 07:22.71 /mile

20

Run: 10.02 mile, 4.05 mile(14.07 mile)
Run Time: 01:05:57, 00:31:00(01:36:57)
Run Pace: 06:34.91 /mile, 07:39.25 /mile

21 Long Run/Workout

Run: 15.02 mile
Run Time: 01:32:52
Run Pace: 06:10.97 /mile

Run: 100.83 mile
Run Time: 09:16:59

22

Run: 10.11 mile, 4.00 mile(14.11 mile)
Run Time: 01:04:10, 00:32:00(01:36:10)
Run Pace: 06:20.81 /mile, 08:00 /mile

23

Run: 10.75 mile, 6.25 mile(17.00 mile)
Run Time: 01:20:00, 00:44:00(02:04:00)
Run Pace: 07:26.51 /mile, 07:02.4 /mile

24 Tempo + Hills

Run: 7.36 mile, 3.05 mile(10.41 mile)
Run Time: 00:24:00(00:24:00)
Run Pace: 07:52.13 /mile

25

Run: 10.12 mile, 4.40 mile(14.52 mile)
Run Time: 01:10:40, 00:35:00(01:45:40)
Run Pace: 06:58.97 /mile, 07:57.27 /mile

26 8 x 800 with 2 min rest

Run: 8.72 mile, 4.50 mile(13.22 mile)
Run Time: 00:32:00(00:32:00)
Run Pace: 07:06.66 /mile

27 Long Run

Run: 15.18 mile
Run Time: 01:35:40
Run Pace: 06:18.12 /mile

28

Run: 9.04 mile, 3.15 mile(12.19 mile)
Run Time: 01:01:39, 00:25:00(01:26:39)
Run Pace: 06:49.18 /mile, 07:56.19 /mile

Run: 96.63 mile
Run Time: 09:24:09

29 Progressive Run

Run: 14.02 mile, 3.85 mile(17.87 mile)
Run Time: 01:31:25, 00:30:00(02:01:25)
Run Pace: 06:31.22 /mile, 07:47.53 /mile

30

Run: 10.04 mile, 5.25 mile(15.29 mile)
Run Time: 01:02:15, 00:38:00(01:40:15)
Run Pace: 06:12.01 /mile, 07:14.28 /mile

31 4 mile LT + 2 x 600

Run: 9.18 mile, 3.80 mile(12.98 mile)
Run Time: 00:30:00(00:30:00)
Run Pace: 07:53.68 /mile

1

Run: 10.04 mile, 5.10 mile(15.14 mile)
Run Time: 01:07:13, 00:37:00(01:44:13)
Run Pace: 06:41.69 /mile, 07:15.29 /mile

2 3 x (1200-800-400) + 2 x 200

Run: 9.60 mile, 3.10 mile(12.70 mile)
Run Time: 00:25:00(00:25:00)
Run Pace: 08:03.87 /mile

3 Treadmill Long Run

Run: 16.00 mile
Run Time: 01:51:00
Run Pace: 06:56.25 /mile

4

Run: 12.07 mile, 5.10 mile(17.17 mile)
Run Time: 01:15:53, 00:36:00(01:51:53)
Run Pace: 06:17.21 /mile, 07:03.52 /mile

Run: 107.15 mile
Run Time: 10:03:46

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