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Calendar of Ryan Witt - February, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
28 Dinged Up, Recover First (Bike)

Bike Time: 01:00:00

29 Track Pick-ups, Bike

Run: 5.00 mile
Run Time: 00:37:00
Run Pace: 07:24 /mile
Bike Time: 01:00:00

30 Rest
31 Left Shin Pain Last 1.5 Miles

Run: 10.00 mile
Run Time: 01:12:00
Run Pace: 07:12 /mile

1 Grass

Run: 8.00 mile
Run Time: 00:54:26
Run Pace: 06:48.25 /mile

2 Mohawk

Run: 10.00 mile
Run Time: 01:11:00
Run Pace: 07:06 /mile

3 Zink Road Long Run (Smooth, Fast)

Run: 14.00 mile
Run Time: 01:31:10
Run Pace: 06:30.71 /mile

Run: 47.00 mile
Run Time: 05:25:36
Bike Time: 02:00:00

4 Back To Workouts

Run: 8.00 mile
Run Time: 00:56:20
Run Pace: 07:02.5 /mile

5 Treadmill & Bike

Run: 6.00 mile

6 6x400 and 15 min X-Boxes

Run: 8.00 mile
Run Time: 01:04:00
Run Pace: 08:00 /mile

7 Treadmill

Run: 10.00 mile

8 Treadmill

Run: 8.00 mile

9 Easy (Tired)

Run: 6.00 mile

10 Long

Run: 12.00 mile
Run Time: 01:21:34
Run Pace: 06:47.83 /mile

Run: 58.00 mile
Run Time: 03:21:54

11 21st and Riverside

Run: 10.00 mile
Run Time: 01:08:00
Run Pace: 06:48 /mile

12 3 x Changing Interval Half Rest

Run: 8.00 mile
Run Time: 00:53:30
Run Pace: 06:41.25 /mile

13 Smooth and Relaxed

Run: 8.00 mile
Run Time: 00:59:20
Run Pace: 07:25 /mile

14 LaFortune

Run: 10.00 mile
Run Time: 01:08:00
Run Pace: 06:48 /mile

15 Easy (Tired)

Run: 9.00 mile
Run Time: 01:03:00
Run Pace: 07:00 /mile

16 Grass

Run: 5.00 mile
Run Time: 00:37:00
Run Pace: 07:24 /mile

17 Zink Road Long Run (Smooth, Fast)

Run: 14.00 mile
Run Time: 01:31:33
Run Pace: 06:32.35 /mile

Run: 64.00 mile
Run Time: 07:20:23

18 Hard Mixed Run

Run: 10.00 mile
Run Time: 01:04:50
Run Pace: 06:29 /mile

19 Treadmill

Run: 8.00 mile
Run Time: 01:00:00
Run Pace: 07:30 /mile

20 Tired

Run: 8.00 mile
Run Time: 00:55:30
Run Pace: 06:56.25 /mile

21 Afternoon

Run: 10.00 mile
Run Time: 01:08:55
Run Pace: 06:53.5 /mile

22 8x600 + Double Easy

Run: 7.00 mile, 5.00 mile(12.00 mile)

23 Long (Relaxed)

Run: 14.00 mile
Run Time: 01:43:00
Run Pace: 07:21.42 /mile

24 Light

Run: 8.00 mile
Run Time: 00:56:00
Run Pace: 07:00 /mile

Run: 70.00 mile
Run Time: 06:48:15

25 Mental Off Day
26 3 x Changing Interval Half Rest

Run: 10.00 mile, 7.00 mile(17.00 mile)
Run Time: 01:09:00, 00:49:00(01:58:00)
Run Pace: 06:54 /mile, 07:00 /mile

27 Treadmill

Run: 10.00 mile
Run Time: 01:10:00
Run Pace: 07:00 /mile

28 LaFortune

Run: 10.00 mile
Run Time: 01:08:00
Run Pace: 06:48 /mile

1 12 x 1 min Fartlek

Run: 8.00 mile
Run Time: 00:52:00
Run Pace: 06:30 /mile

2 Mohawk

Run: 9.00 mile
Run Time: 01:03:30
Run Pace: 07:03.33 /mile

3

Run: 54.00 mile
Run Time: 06:11:30

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