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Calendar of Rob Buzby - April, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 Rest Day

Sleep Hours: 6.50

2 Pick up Run

Sleep Hours: 6.50
Run: 9.00 mile
Run Time: 01:01:30
Run Pace: 06:50 /mile
Run Shoe: ASICS Gel-Contend 4

3 Easy Day

Sleep Hours: 8.00
Run: 4.00 mile
Run Time: 00:30:30
Run Pace: 07:37.5 /mile
Run Shoe: ASICS Gel-Contend 4
Lunges: 72

4 Short Intervals

Sleep Hours: 6.75
Run: 4.60 mile, 4.00 mile(8.60 mile)
Run Time: 00:37:00, 00:20:46(00:57:46)
Run Pace: 08:02.60 /mile, 05:11.5 /mile
Run Shoe: ASICS Gel-Contend 4, New Balance RC1400

5 Rest Day

Sleep Hours: 6.50

6 Recovery Day

Weight: 135.80 lbs.
Sleep Hours: 7.25
Run: 8.40 mile
Run Time: 01:06:30
Run Pace: 07:55 /mile
Run Shoe: ASICS Gel-Contend 4

7 Easy Day

Weight: 135.60 lbs.
Sleep Hours: 6.00
Run: 10.00 mile
Run Time: 01:17:15
Run Pace: 07:43.5 /mile
Run Shoe: ASICS Gel-Contend 4
Lunges: 72

Run: 40.00 mile
Run Time: 04:53:31
Lunges: 144

8

Sleep Hours: 8.00

9 Easy Day

Sleep Hours: 7.00
Run: 4.40 mile
Run Time: 00:33:00
Run Pace: 07:30 /mile
Run Shoe: ASICS Gel-Contend 4
Lunges: 72

10 Short Intervals

Sleep Hours: 6.50
Run: 4.60 mile, 1.90 mile(6.50 mile)
Run Time: 00:37:00, 00:08:36(00:45:36)
Run Pace: 08:02.60 /mile, 04:31.57 /mile
Run Shoe: ASICS Gel-Contend 4, New Balance RC1400

11 Recovery Day

Sleep Hours: 6.75
Run: 5.60 mile
Run Time: 00:43:00
Run Pace: 07:40.71 /mile
Run Shoe: ASICS Gel-Contend 4
Squat: 45
Pushups: 45
CoreCompleted

12 Pre-meet

Sleep Hours: 7.50
Run: 3.00 mile
Run Time: 00:22:00
Run Pace: 07:20 /mile
Run Shoe: ASICS Gel-Contend 4

13 Run for Rowan 5k

Weight: 136.10 lbs.
Sleep Hours: 8.00
Run: 2.50 mile, 5.20 mile(7.70 mile)
Run Time: 00:20:00, 00:34:00(00:54:00)
Run Pace: 08:00 /mile, 06:32.30 /mile
Run Shoe: ASICS Gel-Contend 4, New Balance RC1400

14 Rest Day

Weight: 135.30 lbs.
Sleep Hours: 8.00

Run: 27.20 mile
Run Time: 03:17:36
Lunges: 72
Squat: 45
Pushups: 45

15 Easy Day

Run: 5.40 mile
Run Time: 00:40:00
Run Pace: 07:24.44 /mile
Run Shoe: ASICS Gel-Contend 4
Lunges: 72

16 Mixed Intervals

Run: 4.60 mile, 4.40 mile(9.00 mile)
Run Time: 00:35:15, 00:26:49(01:02:04)
Run Pace: 07:39.78 /mile, 06:05.68 /mile
Run Shoe: ASICS Gel-Contend 4, New Balance RC1400

17
18 Easy Day

Run: 3.00 mile
Run Time: 00:22:30
Run Pace: 07:30 /mile
Run Shoe: ASICS Gel-Contend 4

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21

Weight: 135.00 lbs.
Sleep Hours: 7.75

Run: 17.40 mile
Run Time: 02:04:34
Lunges: 72

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