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Calendar of Ryan Witt - October, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 Easy

Run: 6.00 mile
Run Time: 00:42:34
Run Pace: 07:05.66 /mile

2 Girls Pacing 5 Mile Tempo + 1 Add-On

Run: 10.00 mile
Run Time: 01:08:32
Run Pace: 06:51.2 /mile

3 Achilles Rest
4 LaFortune

Run: 8.00 mile
Run Time: 00:55:47
Run Pace: 06:58.37 /mile

5 Girls Pacing 5x1000 w/ 2x400 Before/After

Run: 9.00 mile
Run Time: 01:09:00
Run Pace: 07:40 /mile

6 Zoo Run

Run: 5.00 mile
Run Time: 00:32:05
Run Pace: 06:25 /mile

7 Zink Road Long Run

Run: 12.00 mile
Run Time: 01:21:24
Run Pace: 06:47 /mile

Run: 50.00 mile
Run Time: 05:49:22

8 21st and Riverside

Run: 8.00 mile
Run Time: 00:55:48
Run Pace: 06:58.5 /mile

9 Easy

Run: 6.00 mile
Run Time: 00:43:45
Run Pace: 07:17.5 /mile

10 Off
11 LaFortune

Run: 10.00 mile
Run Time: 01:09:20
Run Pace: 06:56 /mile

12 Off
13 3 Mile Tempo + 2x400

Run: 8.00 mile
Run Time: 00:55:00
Run Pace: 06:52.5 /mile

14 Zink Road Long Run

Run: 14.00 mile
Run Time: 01:34:44
Run Pace: 06:46 /mile

Run: 46.00 mile
Run Time: 05:18:37

15 21st and Riverside

Run: 9.90 mile
Run Time: 01:09:24
Run Pace: 07:00.60 /mile

16 6 Mile Girls Tempo

Run: 10.00 mile

17
18 LaFortune

Run: 10.00 mile
Run Time: 01:08:32
Run Pace: 06:51.2 /mile

19 Light

Run: 6.00 mile
Run Time: 00:39:13
Run Pace: 06:32.16 /mile

20
21

Run: 14.00 mile
Run Time: 01:41:00
Run Pace: 07:12.85 /mile

Run: 49.90 mile
Run Time: 04:38:09

22
23 Easy Double

Run: 10.00 mile, 4.00 mile(14.00 mile)
Run Time: 01:12:37, 00:29:00(01:41:37)
Run Pace: 07:15.7 /mile, 07:15 /mile

24 Easy

Run: 8.00 mile
Run Time: 00:57:00
Run Pace: 07:07.5 /mile

25 LaFortune

Run: 10.00 mile

26
27 Easy

Run: 8.00 mile
Run Time: 00:57:00
Run Pace: 07:07.5 /mile

28 Zink Road Long Run (5 mile pickup)

Run: 14.00 mile
Run Time: 01:31:37
Run Pace: 06:32.64 /mile

Run: 54.00 mile
Run Time: 05:07:14

29
30 Girls Pace Broken 6 Mile Tempo

Run: 10.00 mile

31
1 LaFortune Double

Run: 12.00 mile, 6.00 mile(18.00 mile)
Run Time: 01:22:45, 00:39:30(02:02:15)
Run Pace: 06:53.75 /mile, 06:35 /mile

2 Easy

Run: 7.00 mile

3
4 Zink Road Long Run Fast

Run: 14.00 mile
Run Time: 01:28:00
Run Pace: 06:17.14 /mile

Run: 49.00 mile
Run Time: 03:30:15

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