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Calendar of Thomas - February, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
28

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Time: 00:22:00, 00:58:00(01:20:00)
Run Pace: 07:20 /mile, 07:15 /mile
Run Shoe: Saucony Grid cohesion Orange, Saucony Grid cohesion Orange
Walk: 1.00 mile

29 8x400m 2x200m

Run: 9.00 mile, 4.00 mile(13.00 mile)
Run Time: 01:04:00, 00:30:00(01:34:00)
Run Pace: 07:06.66 /mile, 07:30 /mile
Run Shoe: Saucony Grid cohesion Orange, Saucony Grid cohesion Orange
Walk: 2.00 mile

30

Run: 4.00 mile
Run Time: 00:30:00
Run Pace: 07:30 /mile
Run Shoe: Saucony Grid cohesion Orange
Walk: 2.00 mile

31

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:19:00, 01:07:00(01:26:00)
Run Pace: 06:20 /mile, 07:26.66 /mile
Run Shoe: Saucony Grid cohesion Orange, Saucony Grid cohesion Orange
Walk: 1.00 mile

1

Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: Saucony Grid cohesion Orange

2 Ursinus 5k

Run: 7.50 mile, 3.10 mile(10.60 mile)
Run Time: 00:56:00, 00:16:20(01:12:20)
Run Pace: 07:28 /mile, 05:16.12 /mile
Run Shoe: Saucony Grid cohesion Orange, Saucony Rubber Flats

3

Run: 15.00 mile
Run Time: 01:51:00
Run Pace: 07:24 /mile
Run Shoe: Saucony Grid cohesion Orange
Walk: 1.00 mile

Run: 71.60 mile
Run Time: 08:41:20
Walk: 7.00 mile

4

Run: 8.50 mile
Run Time: 01:06:00
Run Pace: 07:45.88 /mile
Run Shoe: Saucony Grid cohesion Orange

5

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Time: 01:01:00, 00:30:00(01:31:00)
Run Pace: 07:37.5 /mile, 07:30 /mile
Run Shoe: Saucony Grid cohesion Orange, Saucony Grid cohesion Orange
Walk: 2.00 mile

6 Pre 4x400m

Run: 6.00 mile, 2.50 mile(8.50 mile)
Run Time: 00:45:00, 00:15:00(01:00:00)
Run Pace: 07:30 /mile, 06:00 /mile
Run Shoe: Saucony Grid cohesion Orange, Saucony Rubber Flats

7 4 Mile Threshold

Run: 4.00 mile, 4.00 mile, 5.00 mile(13.00 mile)
Run Time: 00:30:00, 00:22:13, 00:37:00(01:29:13)
Run Pace: 07:30 /mile, 05:33.25 /mile, 07:24 /mile
Run Shoe: Saucony Grid cohesion Orange, Saucony Grid cohesion Orange, Saucony Grid cohesion Orange
Walk: 1.00 mile

8

Run: 10.00 mile
Run Time: 01:14:00
Run Pace: 07:24 /mile
Run Shoe: Saucony Grid cohesion Orange
Walk: 2.00 mile

9

Run: 8.00 mile
Run Time: 01:00:00
Run Pace: 07:30 /mile
Run Shoe: Saucony Grid cohesion Orange
Walk: 1.00 mile

10

Run: 15.00 mile
Run Time: 01:49:00
Run Pace: 07:16 /mile
Run Shoe: Saucony Grid cohesion Orange
Walk: 2.00 mile

Run: 75.00 mile
Run Time: 09:09:13
Walk: 8.00 mile

11

Run: 11.00 mile
Run Time: 01:21:00
Run Pace: 07:21.81 /mile
Run Shoe: Saucony Grid cohesion Orange

12 8x400m 2x200m

Run: 4.00 mile, 9.00 mile(13.00 mile)
Run Time: 00:31:00(00:31:00)
Run Pace: 07:45 /mile
Run Shoe: Saucony Grid cohesion Orange, Saucony Grid cohesion Orange
Walk: 2.00 mile

13

Run: 11.00 mile
Run Time: 01:22:00
Run Pace: 07:27.27 /mile
Run Shoe: Saucony Grid cohesion Orange

14

Run: 4.00 mile, 6.00 mile(10.00 mile)
Run Time: 00:30:00, 00:45:00(01:15:00)
Run Pace: 07:30 /mile, 07:30 /mile
Run Shoe: Saucony Grid cohesion Orange, Saucony Grid cohesion Orange
Walk: 1.00 mile

15

Run: 5.00 mile
Run Time: 00:39:00
Run Pace: 07:48 /mile
Run Shoe: Saucony Grid cohesion Orange
Walk: 1.00 mile

16 Haverford 3k

Run: 6.20 mile, 1.80 mile(8.00 mile)
Run Time: 00:45:00, 00:09:46(00:54:46)
Run Pace: 07:15.48 /mile, 05:25.55 /mile
Run Shoe: Saucony Grid cohesion Orange, Saucony Grid cohesion Orange
Walk: 1.00 mile

17

Run: 12.00 mile
Run Time: 01:33:00
Run Pace: 07:45 /mile
Run Shoe: Saucony Grid cohesion Orange
Walk: 2.00 mile

Run: 70.00 mile
Run Time: 07:35:46
Walk: 7.00 mile

18 OFF

Walk: 3.00 mile

19

Run: 2.00 mile, 6.00 mile(8.00 mile)
Run Time: 00:16:00, 00:46:00(01:02:00)
Run Pace: 08:00 /mile, 07:40 /mile
Run Shoe: Saucony Grid cohesion Orange, Saucony Grid cohesion Orange
Walk: 2.00 mile

20

Run: 8.00 mile
Run Time: 01:02:00
Run Pace: 07:45 /mile
Run Shoe: Saucony Grid cohesion Orange
Walk: 1.00 mile

21
22 MACs 5k
23 MACs
24

Run: 16.00 mile
Run Time: 02:04:00
Walk: 6.00 mile

25
26
27
28
1
2
3
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