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Calendar of Ahmad - September, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1

Run: 10.00 mile

2

Run: 9.22 mile, 3.85 mile(13.07 mile)
Run Time: 01:00:30, 00:31:00(01:31:30)
Run Pace: 06:33.70 /mile, 08:03.11 /mile

3 2 x ( 3k, 800, 400 hill)

Run: 9.40 mile, 5.60 mile(15.00 mile)
Run Time: 00:43:00(00:43:00)
Run Pace: 07:40.71 /mile

4

Run: 11.25 mile, 4.20 mile(15.45 mile)
Run Time: 01:15:31, 00:34:00(01:49:31)
Run Pace: 06:42.75 /mile, 08:05.71 /mile

5

Run: 8.30 mile, 4.00 mile(12.30 mile)
Run Time: 01:00:30, 00:32:00(01:32:30)
Run Pace: 07:17.34 /mile, 08:00 /mile

6 7 x 1200 with 2:30 rest

Run: 10.00 mile, 4.15 mile(14.15 mile)
Run Time: 00:34:00(00:34:00)
Run Pace: 08:11.56 /mile

7

Run: 8.00 mile
Run Time: 01:01:00
Run Pace: 07:37.5 /mile

Run: 87.97 mile
Run Time: 07:11:31

8 Long Run

Run: 18.23 mile
Run Time: 02:00:25
Run Pace: 06:36.32 /mile

9

Run: 7.31 mile, 5.00 mile(12.31 mile)
Run Time: 00:50:17, 00:36:00(01:26:17)
Run Pace: 06:52.72 /mile, 07:12 /mile

10 3 x 2 mile with 1:30 rest + 1 x 200 on grass

Run: 10.50 mile, 4.90 mile(15.40 mile)
Run Time: 00:35:00(00:35:00)
Run Pace: 07:08.57 /mile

11

Run: 10.01 mile, 4.40 mile(14.41 mile)
Run Time: 01:01:15, 00:35:00(01:36:15)
Run Pace: 06:07.13 /mile, 07:57.27 /mile

12

Run: 8.50 mile, 4.15 mile(12.65 mile)
Run Time: 01:00:23, 00:33:00(01:33:23)
Run Pace: 07:06.23 /mile, 07:57.10 /mile

13 Fartlek

Run: 10.15 mile, 4.03 mile(14.18 mile)
Run Time: 00:30:00(00:30:00)
Run Pace: 07:26.65 /mile

14 Treadmill Long Run

Run: 16.50 mile
Run Time: 02:03:00
Run Pace: 07:27.27 /mile

Run: 103.68 mile
Run Time: 09:44:20

15

Run: 12.10 mile, 5.00 mile(17.10 mile)
Run Time: 01:18:44, 00:38:00(01:56:44)
Run Pace: 06:30.41 /mile, 07:36 /mile

16

Run: 9.12 mile, 3.10 mile(12.22 mile)
Run Time: 01:00:35, 00:25:00(01:25:35)
Run Pace: 06:38.57 /mile, 08:03.87 /mile

17 3K, 5 x 700 meter hill, 2 x 1K

Run: 11.53 mile, 4.80 mile(16.33 mile)
Run Time: 00:36:00(00:36:00)
Run Pace: 07:30 /mile

18

Run: 13.25 mile, 3.75 mile(17.00 mile)
Run Time: 01:30:00, 00:30:00(02:00:00)
Run Pace: 06:47.54 /mile, 08:00 /mile

19

Run: 7.15 mile, 4.70 mile(11.85 mile)
Run Time: 00:56:00, 00:35:00(01:31:00)
Run Pace: 07:49.93 /mile, 07:26.80 /mile

20 5 x 1 mile progressive / Treadmill Hill Workout

Run: 9.08 mile, 6.00 mile(15.08 mile)
Run Time: 00:42:00(00:42:00)
Run Pace: 07:00 /mile

21

Run: 7.12 mile, 4.25 mile(11.37 mile)
Run Time: 00:52:00, 00:33:00(01:25:00)
Run Pace: 07:18.20 /mile, 07:45.88 /mile

Run: 100.95 mile
Run Time: 09:36:19

22 Carriage Row Long Run

Run: 17.62 mile, 3.70 mile(21.32 mile)
Run Time: 01:58:00, 00:30:00(02:28:00)
Run Pace: 06:41.81 /mile, 08:06.48 /mile

23

Run: 7.25 mile, 3.65 mile(10.90 mile)
Run Time: 00:55:00, 00:30:00(01:25:00)
Run Pace: 07:35.17 /mile, 08:13.15 /mile

24 4 sets of 1K, 400, 400

Run: 8.30 mile, 5.00 mile(13.30 mile)
Run Time: 00:36:00(00:36:00)
Run Pace: 07:12 /mile

25

Run: 7.07 mile, 6.05 mile(13.12 mile)
Run Time: 00:50:20, 00:43:00(01:33:20)
Run Pace: 07:07.15 /mile, 07:06.44 /mile

26

Run: 10.05 mile, 4.05 mile(14.10 mile)
Run Time: 01:09:25, 00:32:30(01:41:55)
Run Pace: 06:54.42 /mile, 08:01.48 /mile

27 Hilly Tempo / Treadmill Hills

Run: 10.00 mile, 6.00 mile(16.00 mile)
Run Time: 00:43:00(00:43:00)
Run Pace: 07:10 /mile

28 Long Run

Run: 17.00 mile, 3.10 mile(20.10 mile)
Run Time: 02:00:00, 00:25:00(02:25:00)
Run Pace: 07:03.52 /mile, 08:03.87 /mile

Run: 108.84 mile
Run Time: 10:52:15

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

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