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Calendar of Ahmad - February, 2020

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
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

2

Run: 10.20 mile, 4.25 mile(14.45 mile)
Run Time: 01:01:02, 00:33:00(01:34:02)
Run Pace: 05:59.01 /mile, 07:45.88 /mile

3

Run: 6.05 mile, 8.04 mile(14.09 mile)
Run Time: 00:47:00, 01:00:26(01:47:26)
Run Pace: 07:46.11 /mile, 07:30.99 /mile

4 5 x 1 mile with 2:30 rest

Run: 3.25 mile, 9.05 mile(12.30 mile)
Run Time: 00:26:00(00:26:00)
Run Pace: 08:00 /mile

5

Run: 9.02 mile, 4.70 mile(13.72 mile)
Run Time: 01:00:34, 00:37:00(01:37:34)
Run Pace: 06:42.88 /mile, 07:52.34 /mile

6 Tread Mill Workout

Run: 11.40 mile

7 6 x 400 with 2 min rest

Run: 6.27 mile, 6.05 mile(12.32 mile)
Run Time: 00:45:00(00:45:00)
Run Pace: 07:26.28 /mile

8 Treadmill Long Run

Run: 15.25 mile, 6.10 mile(21.35 mile)
Run Time: 01:51:00, 00:36:49(02:27:49)
Run Pace: 07:16.72 /mile, 06:02.13 /mile

Run: 99.63 mile
Run Time: 08:37:51

9

Run: 10.40 mile, 5.38 mile(15.78 mile)
Run Time: 01:10:40, 00:37:00(01:47:40)
Run Pace: 06:47.69 /mile, 06:52.63 /mile

10

Run: 5.25 mile, 8.28 mile(13.53 mile)
Run Time: 00:40:00, 01:00:00(01:40:00)
Run Pace: 07:37.14 /mile, 07:14.78 /mile

11 1 mile -12 x 200 - 1 mile with 1:30 minute rest

Run: 9.21 mile, 4.05 mile(13.26 mile)
Run Time: 00:33:00(00:33:00)
Run Pace: 08:08.88 /mile

12

Run: 11.10 mile, 4.00 mile(15.10 mile)
Run Time: 01:15:25, 00:30:00(01:45:25)
Run Pace: 06:47.65 /mile, 07:30 /mile

13

Run: 5.40 mile, 8.34 mile(13.74 mile)
Run Time: 00:37:00, 01:00:00(01:37:00)
Run Pace: 06:51.11 /mile, 07:11.65 /mile

14 Broken 4 miles workout

Run: 7.69 mile, 4.15 mile(11.84 mile)
Run Time: 00:33:00(00:33:00)
Run Pace: 07:57.10 /mile

15 Treadmill Hills

Run: 12.70 mile, 4.05 mile(16.75 mile)
Run Time: 00:32:00(00:32:00)
Run Pace: 07:54.07 /mile

Run: 100.00 mile
Run Time: 08:28:05

16 Long Run

Run: 13.76 mile
Run Time: 01:30:00
Run Pace: 06:32.44 /mile

17

Run: 5.65 mile, 8.50 mile(14.15 mile)
Run Time: 00:42:00, 01:00:20(01:42:20)
Run Pace: 07:26.01 /mile, 07:05.88 /mile

18 4 mile tempo + 1 x 600

Run: 9.24 mile, 5.00 mile(14.24 mile)
Run Time: 00:35:00(00:35:00)
Run Pace: 07:00 /mile

19

Run: 10.22 mile, 3.00 mile(13.22 mile)
Run Time: 01:00:40, 00:25:00(01:25:40)
Run Pace: 05:56.16 /mile, 08:20 /mile

20 8 x 800 + 8 x 400 with 1 rec.

Run: 10.67 mile, 4.45 mile(15.12 mile)
Run Time: 00:35:00(00:35:00)
Run Pace: 07:51.91 /mile

21 Long Run

Run: 15.58 mile, 4.50 mile(20.08 mile)
Run Time: 01:40:29, 00:31:00(02:11:29)
Run Pace: 06:26.97 /mile, 06:53.33 /mile

22 6 x 200 with 2 minute walk/jog

Run: 7.90 mile, 4.35 mile(12.25 mile)
Run Time: 00:31:00(00:31:00)
Run Pace: 07:07.58 /mile

Run: 102.82 mile
Run Time: 08:30:29

23

Run: 11.09 mile, 5.15 mile(16.24 mile)
Run Time: 01:15:35, 00:38:00(01:53:35)
Run Pace: 06:48.92 /mile, 07:22.71 /mile

24

Run: 6.30 mile, 8.47 mile(14.77 mile)
Run Time: 00:45:00, 01:00:00(01:45:00)
Run Pace: 07:08.57 /mile, 07:05.02 /mile

25 8 x 600 with 2:30 walk/jog

Run: 7.13 mile, 5.10 mile(12.23 mile)
Run Time: 00:40:00(00:40:00)
Run Pace: 07:50.58 /mile

26 Broken Tempo

Run: 9.12 mile, 4.06 mile(13.18 mile)
Run Time: 00:52:04, 00:32:00(01:24:04)
Run Pace: 05:42.54 /mile, 07:52.90 /mile

27

Run: 11.00 mile, 5.10 mile(16.10 mile)
Run Time: 00:35:00(00:35:00)
Run Pace: 06:51.76 /mile

28 9 x 200 with 30 sec rest

Run: 7.89 mile, 4.00 mile(11.89 mile)
Run Time: 00:31:00(00:31:00)
Run Pace: 07:45 /mile

29 Long Run with Tempo in middle

Run: 15.01 mile, 5.05 mile(20.06 mile)
Run Time: 01:32:34, 00:36:00(02:08:34)
Run Pace: 06:10.01 /mile, 07:07.72 /mile

Run: 104.47 mile
Run Time: 08:57:13

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