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Calendar of Ahmad - March, 2020

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1

Run: 10.09 mile, 4.10 mile(14.19 mile)
Run Time: 01:00:05, 00:32:00(01:32:05)
Run Pace: 05:57.28 /mile, 07:48.29 /mile

2 5 x 500 Accel

Run: 6.72 mile, 5.80 mile(12.52 mile)
Run Time: 00:40:00(00:40:00)
Run Pace: 06:53.79 /mile

3

Run: 5.04 mile, 7.67 mile(12.71 mile)
Run Time: 00:38:00, 00:55:13(01:33:13)
Run Pace: 07:32.38 /mile, 07:11.94 /mile

4

Run: 11.31 mile, 4.04 mile(15.35 mile)
Run Time: 01:08:38, 00:32:00(01:40:38)
Run Pace: 06:04.10 /mile, 07:55.24 /mile

5

Run: 4.18 mile, 8.00 mile(12.18 mile)
Run Time: 00:32:00, 00:55:12(01:27:12)
Run Pace: 07:39.33 /mile, 06:54 /mile

6 3 x 2 K with 3 minutes rest

Run: 9.24 mile, 4.25 mile(13.49 mile)
Run Time: 00:34:00(00:34:00)
Run Pace: 08:00 /mile

7 Long Run

Run: 16.06 mile, 4.02 mile(20.08 mile)
Run Time: 01:42:30, 00:32:00(02:14:30)
Run Pace: 06:22.93 /mile, 07:57.61 /mile

Run: 100.52 mile
Run Time: 09:41:38

8

Run: 10.07 mile, 5.03 mile(15.10 mile)
Run Time: 01:07:12, 00:35:00(01:42:12)
Run Pace: 06:40.39 /mile, 06:57.49 /mile

9 Fart-lek + 3 x 200 on grass

Run: 9.63 mile, 4.50 mile(14.13 mile)
Run Time: 00:32:00(00:32:00)
Run Pace: 07:06.66 /mile

10

Run: 11.05 mile, 5.05 mile(16.10 mile)
Run Time: 01:12:10, 00:35:00(01:47:10)
Run Pace: 06:31.85 /mile, 06:55.84 /mile

11

Run: 4.25 mile, 7.38 mile(11.63 mile)
Run Time: 00:32:00, 00:55:00(01:27:00)
Run Pace: 07:31.76 /mile, 07:27.15 /mile

12

Run: 7.69 mile, 4.50 mile(12.19 mile)
Run Time: 00:55:16, 00:32:00(01:27:16)
Run Pace: 07:11.20 /mile, 07:06.66 /mile

13 3 x 2 miles with 2:00 rest + 5 x 50 meter hill

Run: 10.60 mile, 4.40 mile(15.00 mile)
Run Time: 00:34:00(00:34:00)
Run Pace: 07:43.63 /mile

14 Long Run

Run: 16.40 mile, 4.05 mile(20.45 mile)
Run Time: 01:40:02, 00:32:00(02:12:02)
Run Pace: 06:05.97 /mile, 07:54.07 /mile

Run: 104.60 mile
Run Time: 09:41:40

15 Treadmill Workout

Run: 8.00 mile, 3.40 mile(11.40 mile)
Run Time: 00:25:00(00:25:00)
Run Pace: 07:21.17 /mile

16

Run: 9.00 mile, 5.10 mile(14.10 mile)
Run Time: 01:00:40, 00:35:00(01:35:40)
Run Pace: 06:44.44 /mile, 06:51.76 /mile

17 Fart-lek

Run: 10.07 mile, 4.60 mile(14.67 mile)
Run Time: 00:32:00(00:32:00)
Run Pace: 06:57.39 /mile

18

Run: 11.12 mile, 4.30 mile(15.42 mile)
Run Time: 01:12:00, 00:32:00(01:44:00)
Run Pace: 06:28.48 /mile, 07:26.51 /mile

19

Run: 9.01 mile, 3.25 mile(12.26 mile)
Run Time: 01:02:15, 00:25:00(01:27:15)
Run Pace: 06:54.53 /mile, 07:41.53 /mile

20 Progressive 4 mile Tempo

Run: 9.14 mile, 3.10 mile(12.24 mile)
Run Time: 00:25:00(00:25:00)
Run Pace: 08:03.87 /mile

21

Run: 7.00 mile, 4.25 mile(11.25 mile)
Run Time: 00:31:00(00:31:00)
Run Pace: 07:17.64 /mile

Run: 91.34 mile
Run Time: 06:39:55

22 Long Run

Run: 17.01 mile, 3.60 mile(20.61 mile)
Run Time: 01:51:23, 00:26:00(02:17:23)
Run Pace: 06:32.88 /mile, 07:13.33 /mile

23 10 x 400 hill + 6 x small hills

Run: 9.71 mile, 5.00 mile(14.71 mile)
Run Time: 00:36:40(00:36:40)
Run Pace: 07:20 /mile

24

Run: 11.50 mile
Run Time: 01:15:27
Run Pace: 06:33.65 /mile

25

Run: 6.12 mile, 6.00 mile(12.12 mile)
Run Time: 00:40:45, 00:44:00(01:24:45)
Run Pace: 06:39.50 /mile, 07:20 /mile

26 Tempo

Run: 9.23 mile

27
28

Run: 68.17 mile
Run Time: 05:34:15

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