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Calendar of Tommy Flear - November, 2020

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
26

Run: 6.01 mile
Run Time: 00:45:39
Run Pace: 07:35.74 /mile

27

Run: 8.02 mile
Run Time: 00:59:43
Run Pace: 07:26.75 /mile

28 20 min Threshold

Run: 2.00 mile, 3.43 mile, 1.57 mile(7.00 mile)
Run Time: 00:15:13, 00:20:01, 00:12:08(00:47:22)
Run Pace: 07:36.5 /mile, 05:50.14 /mile, 07:43.69 /mile

29

Run: 8.00 mile
Run Time: 00:59:35
Run Pace: 07:26.87 /mile

30

Run: 6.01 mile
Run Time: 00:44:20
Run Pace: 07:22.59 /mile

31 5k race

Run: 3.00 mile, 3.05 mile, 1.97 mile(8.02 mile)
Run Time: 00:23:08, 00:16:41, 00:17:12(00:57:01)
Run Pace: 07:42.66 /mile, 05:28.19 /mile, 08:43.85 /mile

1

Run: 13.15 mile
Run Time: 01:38:45
Run Pace: 07:30.57 /mile

Run: 56.21 mile
Run Time: 06:52:25

2

Run: 6.00 mile
Run Time: 00:45:38
Run Pace: 07:36.33 /mile

3

Run: 7.00 mile
Run Time: 00:54:06
Run Pace: 07:43.71 /mile

4 20 min Threshold

Run: 2.00 mile, 3.38 mile, 1.62 mile(7.00 mile)
Run Time: 00:15:16, 00:20:00, 00:12:54(00:48:10)
Run Pace: 07:38 /mile, 05:55.02 /mile, 07:57.77 /mile

5

Run: 8.00 mile
Run Time: 00:59:27
Run Pace: 07:25.87 /mile

6

Run: 5.00 mile
Run Time: 00:37:02
Run Pace: 07:24.4 /mile

7 4 x Mile Repeats

Run: 2.00 mile, 4.00 mile, 3.00 mile(9.00 mile)
Run Time: 00:15:29, 00:23:09, 00:23:42(01:02:20)
Run Pace: 07:44.5 /mile, 05:47.25 /mile, 07:54 /mile

8

Run: 13.11 mile
Run Time: 01:38:25
Run Pace: 07:30.41 /mile

Run: 55.11 mile
Run Time: 06:45:08

9

Run: 6.00 mile
Run Time: 00:44:14
Run Pace: 07:22.33 /mile

10

Run: 7.00 mile
Run Time: 00:52:31
Run Pace: 07:30.14 /mile

11 20 min Threshold

Run: 2.00 mile, 3.42 mile, 1.58 mile(7.00 mile)
Run Time: 00:15:17, 00:20:00, 00:12:50(00:48:07)
Run Pace: 07:38.5 /mile, 05:50.87 /mile, 08:07.34 /mile

12

Run: 8.00 mile
Run Time: 00:59:46
Run Pace: 07:28.25 /mile

13

Run: 5.01 mile
Run Time: 00:36:28
Run Pace: 07:16.72 /mile

14 5 x Mile Repeats

Run: 2.00 mile, 5.01 mile, 2.00 mile(9.01 mile)
Run Time: 00:15:13, 00:28:45, 00:15:36(00:59:34)
Run Pace: 07:36.5 /mile, 05:44.31 /mile, 07:48 /mile

15

Run: 13.11 mile
Run Time: 01:37:38
Run Pace: 07:26.83 /mile

Run: 55.13 mile
Run Time: 06:38:18

16

Run: 6.00 mile
Run Time: 00:44:57
Run Pace: 07:29.5 /mile

17

Run: 8.01 mile
Run Time: 00:59:06
Run Pace: 07:22.69 /mile

18

Run: 7.00 mile
Run Time: 00:52:09
Run Pace: 07:27 /mile

19

Run: 8.00 mile
Run Time: 00:58:29
Run Pace: 07:18.62 /mile

20

Run: 5.00 mile
Run Time: 00:38:30
Run Pace: 07:42 /mile

21 5k race

Run: 3.03 mile, 3.12 mile, 3.01 mile(9.16 mile)
Run Time: 00:21:58, 00:16:25, 00:23:05(01:01:28)
Run Pace: 07:14.98 /mile, 05:15.70 /mile, 07:40.13 /mile

22

Run: 12.00 mile
Run Time: 01:28:54
Run Pace: 07:24.5 /mile

Run: 55.17 mile
Run Time: 06:43:33

23 OFF
24 OFF
25 OFF
26 OFF
27 OFF
28
29
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