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Calendar of Ahmad - January, 2020

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
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

5

Run: 10.05 mile, 3.25 mile(13.30 mile)
Run Time: 01:10:00, 00:25:00(01:35:00)
Run Pace: 06:57.91 /mile, 07:41.53 /mile

6

Run: 8.00 mile, 3.60 mile(11.60 mile)
Run Time: 01:00:00, 00:26:00(01:26:00)
Run Pace: 07:30 /mile, 07:13.33 /mile

7 6 mile tempo + 1 x 800

Run: 11.00 mile, 4.50 mile(15.50 mile)
Run Time: 00:34:00(00:34:00)
Run Pace: 07:33.33 /mile

8

Run: 8.00 mile, 6.00 mile(14.00 mile)
Run Time: 00:58:00, 00:42:00(01:40:00)
Run Pace: 07:15 /mile, 07:00 /mile

9

Run: 4.80 mile, 8.49 mile(13.29 mile)
Run Time: 00:35:00, 01:00:00(01:35:00)
Run Pace: 07:17.5 /mile, 07:04.02 /mile

10 3 x (500,300,150)

Run: 7.35 mile

11

Run: 8.47 mile, 5.00 mile(13.47 mile)
Run Time: 01:00:45, 00:38:00(01:38:45)
Run Pace: 07:10.34 /mile, 07:36 /mile

Run: 88.51 mile
Run Time: 08:28:45

12 Long Run

Run: 15.53 mile
Run Time: 01:40:26
Run Pace: 06:28.02 /mile

13

Run: 4.70 mile, 8.77 mile(13.47 mile)
Run Time: 00:36:00, 00:55:13(01:31:13)
Run Pace: 07:39.57 /mile, 06:17.76 /mile

14 2 mile LT + 6 x 200

Run: 8.82 mile, 4.15 mile(12.97 mile)
Run Time: 00:34:00(00:34:00)
Run Pace: 08:11.56 /mile

15

Run: 7.77 mile, 4.25 mile(12.02 mile)
Run Time: 01:03:10, 00:33:00(01:36:10)
Run Pace: 08:07.77 /mile, 07:45.88 /mile

16

Run: 8.12 mile
Run Time: 01:00:50
Run Pace: 07:29.50 /mile

17 17 x 400 with 45 second rest

Run: 9.54 mile, 3.50 mile(13.04 mile)
Run Time: 00:30:00(00:30:00)
Run Pace: 08:34.28 /mile

18 Long Run

Run: 14.26 mile, 6.00 mile(20.26 mile)
Run Time: 01:40:33, 00:43:00(02:23:33)
Run Pace: 07:03.07 /mile, 07:10 /mile

Run: 95.41 mile
Run Time: 09:16:12

19

Run: 10.15 mile, 3.05 mile(13.20 mile)
Run Time: 01:11:00, 00:25:00(01:36:00)
Run Pace: 06:59.70 /mile, 08:11.80 /mile

20

Run: 10.05 mile, 3.15 mile(13.20 mile)
Run Time: 01:04:44, 00:25:00(01:29:44)
Run Pace: 06:26.46 /mile, 07:56.19 /mile

21 Treadmill Workout

Run: 9.00 mile

22

Run: 10.15 mile, 4.14 mile(14.29 mile)
Run Time: 01:12:00, 00:31:14(01:43:14)
Run Pace: 07:05.61 /mile, 07:32.65 /mile

23

Run: 4.65 mile, 8.22 mile(12.87 mile)
Run Time: 00:36:00, 01:00:08(01:36:08)
Run Pace: 07:44.51 /mile, 07:18.92 /mile

24

Run: 8.15 mile, 4.25 mile(12.40 mile)
Run Time: 00:56:00, 00:33:00(01:29:00)
Run Pace: 06:52.26 /mile, 07:45.88 /mile

25 3 x 2 miles with 1:30 rest

Run: 10.45 mile, 4.80 mile(15.25 mile)
Run Time: 00:39:00(00:39:00)
Run Pace: 08:07.5 /mile

Run: 90.21 mile
Run Time: 08:33:06

26 Moderate Long Run

Run: 12.33 mile
Run Time: 01:30:40
Run Pace: 07:21.20 /mile

27

Run: 5.45 mile, 8.48 mile(13.93 mile)
Run Time: 00:38:00, 01:00:10(01:38:10)
Run Pace: 06:58.34 /mile, 07:05.70 /mile

28 16 x 400 with 45 sec rest

Run: 4.15 mile, 9.20 mile(13.35 mile)
Run Time: 00:34:00(00:34:00)
Run Pace: 08:11.56 /mile

29 Tempo

Run: 10.01 mile, 4.00 mile(14.01 mile)
Run Time: 01:00:46, 00:32:00(01:32:46)
Run Pace: 06:04.23 /mile, 08:00 /mile

30

Run: 5.60 mile, 8.37 mile(13.97 mile)
Run Time: 00:42:00, 01:00:43(01:42:43)
Run Pace: 07:30 /mile, 07:15.24 /mile

31 Treadmill Workout

Run: 8.00 mile, 4.10 mile(12.10 mile)
Run Time: 00:32:00(00:32:00)
Run Pace: 07:48.29 /mile

1 Long Run

Run: 15.10 mile, 5.20 mile(20.30 mile)
Run Time: 01:40:57, 00:36:00(02:16:57)
Run Pace: 06:41.12 /mile, 06:55.38 /mile

Run: 99.99 mile
Run Time: 09:47:16

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