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Calendar of Brendon OLeary - October, 2017

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
25 6 weeks! Easy 13

Run: 13.10 mile
Run Time: 01:34:50
Run Pace: 07:14.35 /mile
Run Shoe: Clifton 3 ( red/blue)

26 6/12 Double ( Leg Speed)

Run: 5.90 mile, 12.00 mile(17.90 mile)
Run Time: 01:22:00(01:22:00)
Run Pace: 06:50 /mile
Run Shoe: Clifton 3 ( red/blue), Clifton 3 ( red/blue)

27 5.5/10.5 Easasy Recovery

Run: 5.70 mile, 10.60 mile(16.30 mile)
Run Time: 01:17:00(01:17:00)
Run Pace: 07:15.84 /mile
Run Shoe: Clifton 3 ( red/blue), Clifton 3 ( red/blue)

28 2 mile tempo plus 25 by min on min off

Run: 5.60 mile, 11.00 mile(16.60 mile)
Run Time: 01:03:00(01:03:00)
Run Pace: 05:43.63 /mile
Run Shoe: Hoka Evo Racer Test Shoe, Hoka Evo Racer Test Shoe

29 5.5/9 Double

Run: 5.50 mile, 9.00 mile(14.50 mile)
Run Shoe: Clifton 3 ( red/blue), Clifton 3 ( red/blue)

30 Easy w/ strides

Run: 11.00 mile
Run Time: 01:18:20
Run Pace: 07:07.27 /mile
Run Shoe: Clifton 3 ( red/blue)

1 Long w/ pickups at the start of miles 12-20

Run: 22.00 mile
Run Time: 02:27:30
Run Pace: 06:42.27 /mile
Run Shoe: Clifton 3 ( red/blue)

Run: 111.40 mile
Run Time: 09:02:40

2 5 weeks! Day Off( 4 mile shakeout)

Run: 4.00 mile
Run Shoe: Clifton 3 ( red/blue)

3 6/ 12.5(Leg Speed)

Run: 6.10 mile, 12.50 mile(18.60 mile)
Run Time: 01:26:00(01:26:00)
Run Pace: 06:52.8 /mile
Run Shoe: Clifton 3 ( red/blue), Clifton 3(red/blue 2)

4 5.5/11 Double

Run: 5.50 mile, 11.00 mile(16.50 mile)
Run Time: 01:19:35(01:19:35)
Run Pace: 07:14.09 /mile
Run Shoe: Clifton 3 ( red/blue), Clifton 3 ( red/blue)

5 5 miles of 40 sec/50 sec= 5:40 average

Run: 5.20 mile, 11.25 mile(16.45 mile)
Run Time: 00:29:30(00:29:30)
Run Pace: 05:40.38 /mile
Run Shoe: Hoka Evo Racer Test Shoe, Hoka Evo Racer Test Shoe

6 5/9 Double

Run: 5.00 mile, 9.00 mile(14.00 mile)
Run Time: 01:05:20(01:05:20)
Run Pace: 07:15.55 /mile
Run Shoe: Clifton 3 ( red/blue), Clifton 3(red/blue 2)

7 Easy 10.5

Run: 10.50 mile
Run Time: 01:17:00
Run Pace: 07:20 /mile
Run Shoe: Clifton 3 ( red/blue)

8 Depletion Run 24 miles: No water or gels!

Run: 24.00 mile
Run Time: 02:42:00
Run Pace: 06:45 /mile
Run Shoe: Clifton 3(red/blue 2)

Run: 104.05 mile
Run Time: 08:19:25

9 4 weeks! 11/5 Double

Run: 11.20 mile, 5.10 mile(16.30 mile)
Run Time: 00:38:20(00:38:20)
Run Pace: 07:30.98 /mile
Run Shoe: Clifton 3 ( red/blue), Hoka Evo Racer Test Shoe

10 Easy 12 with 6 strides

Run: 12.25 mile
Run Time: 01:24:00
Run Pace: 06:51.42 /mile
Run Shoe: Clifton 3 ( red/blue)

11 Easy

Run: 12.50 mile
Run Shoe: Clifton 3(red/blue 2)

12 7 mile tempo@HM(5:21) + 11 by min on min off.

Run: 3.50 mile, 5.10 mile, 11.20 mile(19.80 mile)
Run Time: 01:02:00(01:02:00)
Run Pace: 05:32.14 /mile
Run Shoe: Clifton 3 ( red/blue), Hoka Evo Racer Test Shoe, Hoka Evo Racer Test Shoe

13 6/8 Double

Run: 5.70 mile, 8.30 mile(14.00 mile)
Run Time: 01:01:30(01:01:30)
Run Pace: 07:24.57 /mile
Run Shoe: Clifton 3 ( red/blue), Clifton 3 ( red/blue)

14 10.5 recovery with 5 strides

Run: 10.50 mile
Run Time: 01:17:00
Run Pace: 07:20 /mile
Run Shoe: Clifton 3(red/blue 2)

15 6 miles easy, 12 miles of 3 on/ 2 off, 5 mile easy

Run: 6.00 mile, 16.80 mile(22.80 mile)
Run Time: 00:44:00, 01:46:00(02:30:00)
Run Pace: 07:20 /mile, 06:18.57 /mile
Run Shoe: Clifton 3(red/blue 2), Hoka Evo Racer Test Shoe

Run: 108.15 mile
Run Time: 07:52:50

16 3 Weeks! Day Off( 4 mile shakeout)

Run: 4.00 mile
Run Shoe: Clifton 3 ( red/blue)

17 5.5/ 12 ( leg speed)

Run: 5.50 mile, 12.00 mile(17.50 mile)
Run Time: 01:23:45(01:23:45)
Run Pace: 06:58.75 /mile
Run Shoe: Clifton 3 ( red/blue), Clifton 3(red/blue 2)

18 5/11 recovery

Run: 5.00 mile, 11.00 mile(16.00 mile)
Run Time: 01:18:20(01:18:20)
Run Pace: 07:07.27 /mile
Run Shoe: Clifton 3 ( red/blue), Clifton 3(red/blue 2)

19 15 med long( 20 by min on min off @545 pace)

Run: 8.20 mile, 6.95 mile(15.15 mile)
Run Time: 00:40:00(00:40:00)
Run Pace: 05:45.32 /mile
Run Shoe: Clifton 3(red/blue 2), Clifton 3(red/blue 2)

20 6/7.5 Double

Run: 6.00 mile, 7.50 mile(13.50 mile)
Run Shoe: Clifton 3 ( red/blue), Hoka Evo Racer(pair 2)

21 Easy 10

Run: 10.00 mile
Run Time: 01:14:30
Run Pace: 07:27 /mile
Run Shoe: Clifton 3(red/blue 2)

22 Long with 12 miles @ marathon pace

Run: 12.00 mile, 8.00 mile(20.00 mile)
Run Time: 01:06:20(01:06:20)
Run Pace: 05:31.66 /mile
Run Shoe: Hoka Evo Racer(pair 2), Hoka Evo Racer(pair 2)

Run: 96.15 mile
Run Time: 05:42:55

23 2 Weeks! Easy 11

Run: 11.00 mile
Run Time: 01:18:40
Run Pace: 07:09.09 /mile
Run Shoe: Clifton 3(red/blue 2)

24
25
26
27
28
29

Run: 11.00 mile
Run Time: 01:18:40

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