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Calendar of Ben Zamler - July, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
25 Timed Mile

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 2.00 mile, 1.00 mile, 1.00 mile, 2.00 mile(6.00 mile)
Run Time: 00:15:00, 00:05:11, 00:05:06, 00:16:58(00:42:15)
Run Pace: 07:30 /mile, 05:11 /mile, 05:06 /mile, 08:29 /mile
26 6 CT with new strength

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:44:17
Run Pace: 07:22.83 /mile
27 6 CT Strides

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile, 0.06 mile, 0.06 mile, 0.06 mile, 0.06 mile(6.24 mile)
Run Time: 00:47:49, 00:00:19, 00:00:18, 00:00:17, 00:00:16(00:48:59)
Run Pace: 07:58.16 /mile, 05:16.66 /mile, 05:00 /mile, 04:43.33 /mile, 04:26.66 /mile
28 3 ppm- Hell workout

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 2.00 mile, 3.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:14:47, 00:19:30, 00:09:40(00:43:57)
Run Pace: 07:23.5 /mile, 06:30 /mile, 09:40 /mile
29 6 CT Strength

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:44:27
Run Pace: 07:24.5 /mile
30 9 LR- Heat- Yacking- Chicago

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 9.00 mile
Run Time: 01:10:27
Run Pace: 07:49.66 /mile
1 6 CT- sick

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile, 0.25 mile, 0.25 mile(6.50 mile)
Run Time: 00:42:15, 00:01:30, 00:01:21(00:45:06)
Run Pace: 07:02.5 /mile, 06:00 /mile, 05:24 /mile

Run: 45.74 mile
Run Time: 05:39:28
2 No Run

Weight: 130.00 lbs.
Body Fat %: 9.00
3 7 CT 4 by 1 strides

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 7.00 mile, 0.25 mile(7.25 mile)
Run Time: 00:53:07, 00:01:04(00:54:11)
Run Pace: 07:35.28 /mile, 04:16 /mile
4 10k 4th of July

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 1.00 mile, 6.50 mile, 0.50 mile(8.00 mile)
Run Time: 00:08:00, 00:45:00, 00:05:00(00:58:00)
Run Pace: 08:00 /mile, 06:55.38 /mile, 10:00 /mile
5 6 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:45:10
Run Pace: 07:31.66 /mile
6 6 CT + 400’s

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile, 0.25 mile, 0.25 mile(6.50 mile)
Run Time: 00:43:35, 00:01:22, 00:01:27(00:46:24)
Run Pace: 07:15.83 /mile, 05:28 /mile, 05:48 /mile
7 Hills- #2

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 1.00 mile, 4.50 mile, 1.50 mile(7.00 mile)
Run Time: 00:07:24, 00:29:21, 00:11:00(00:47:45)
Run Pace: 07:24 /mile, 06:31.33 /mile, 07:20 /mile
8 8 MLR

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 8.00 mile
Run Time: 00:56:58
Run Pace: 07:07.25 /mile

Run: 42.75 mile
Run Time: 05:08:28
9 7 CT- Strength

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 7.00 mile
Run Time: 00:52:08
Run Pace: 07:26.85 /mile
10 3 ppm

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 2.00 mile, 3.00 mile, 2.00 mile(7.00 mile)
Run Time: 00:16:00, 00:18:47, 00:17:05(00:51:52)
Run Pace: 08:00 /mile, 06:15.66 /mile, 08:32.5 /mile
11 6 CT + 4x100

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile, 0.06 mile, 0.06 mile, 0.06 mile, 0.06 mile(6.24 mile)
Run Time: 00:43:42, 00:00:17, 00:00:18, 00:00:17, 00:00:16(00:44:50)
Run Pace: 07:17 /mile, 04:43.33 /mile, 05:00 /mile, 04:43.33 /mile, 04:26.66 /mile
12 3x mile repeats

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile, 2.00 mile(7.00 mile)
Run Time: 00:14:46, 00:05:49, 00:05:42, 00:05:44, 00:17:35(00:49:36)
Run Pace: 07:23 /mile, 05:49 /mile, 05:42 /mile, 05:44 /mile, 08:47.5 /mile
13 6 CT + Strength

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:44:07
Run Pace: 07:21.16 /mile
14 10 LR

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 10.00 mile
Run Time: 01:15:16
Run Pace: 07:31.6 /mile
15 7 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 7.00 mile, 0.25 mile, 0.25 mile(7.50 mile)
Run Time: 00:54:04, 00:01:33, 00:01:29(00:57:06)
Run Pace: 07:43.42 /mile, 06:12 /mile, 05:56 /mile

Run: 50.74 mile
Run Time: 06:14:55
16

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:46:41
Run Pace: 07:46.83 /mile
17 Timed Mile

Run: 2.00 mile, 1.00 mile, 0.25 mile, 0.25 mile, 0.25 mile, 0.25 mile, 3.00 mile(7.00 mile)
Run Time: 00:15:36, 00:05:10, 00:01:14, 00:01:15, 00:01:15, 00:01:15, 00:24:01(00:49:46)
Run Pace: 07:48 /mile, 05:10 /mile, 04:56 /mile, 05:00 /mile, 05:00 /mile, 05:00 /mile, 08:00.33 /mile
18 7 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 7.00 mile
Run Time: 00:56:12
Run Pace: 08:01.71 /mile
19 Hold Pace #2

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 1.00 mile, 3.25 mile, 2.00 mile(6.25 mile)
Run Time: 00:08:00, 00:19:36, 00:16:00(00:43:36)
Run Pace: 08:00 /mile, 06:01.84 /mile, 08:00 /mile
20 6 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:45:50
Run Pace: 07:38.33 /mile
21 10 LR

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 10.40 mile
Run Time: 01:17:13
Run Pace: 07:25.48 /mile
22 6 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile, 0.25 mile, 0.25 mile(6.50 mile)
Run Time: 00:44:06, 00:01:27, 00:01:30(00:47:03)
Run Pace: 07:21 /mile, 05:48 /mile, 06:00 /mile

Run: 49.15 mile
Run Time: 06:06:21
23 6 Fartlek

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:41:15
Run Pace: 06:52.5 /mile
24 7 CT strength

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 7.00 mile
Run Time: 00:53:17
Run Pace: 07:36.71 /mile
25 no run

Weight: 130.00 lbs.
Body Fat %: 9.00
26 3 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 3.00 mile
Run Time: 00:23:46
Run Pace: 07:55.33 /mile
27 Detweiller @ Dark- 3 mile PR

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 1.50 mile, 3.00 mile, 1.50 mile(6.00 mile)
Run Time: 00:11:11, 00:17:24, 00:10:54(00:39:29)
Run Pace: 07:27.33 /mile, 05:48 /mile, 07:16 /mile
28 6 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:49:10
Run Pace: 08:11.66 /mile
29 8 MLR 5 pickups

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 8.00 mile
Run Time: 00:59:29
Run Pace: 07:26.12 /mile

Run: 36.00 mile
Run Time: 04:26:26
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