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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

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14

Run: 15.02 mile
Run Time: 01:50:45

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