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Calendar of Ben Zamler - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31
1
2
3 HILLS 4x4

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 0.75 mile, 1.25 mile, 5.00 mile(7.00 mile)
Run Time: 00:06:00, 00:10:00, 00:29:30(00:45:30)
Run Pace: 08:00 /mile, 08:00 /mile, 05:54 /mile

4 3 CT + Plyos for 8 min + 2 mile cool-down

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 3.00 mile, 2.00 mile(5.00 mile)
Run Time: 00:23:22, 00:16:00(00:39:22)
Run Pace: 07:47.33 /mile, 08:00 /mile

5 10 LR

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 9.75 mile
Run Time: 01:08:00
Run Pace: 06:58.46 /mile

6 5CT DELMAR

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 5.00 mile
Run Time: 00:39:30
Run Pace: 07:54 /mile

Run: 26.75 mile
Run Time: 03:12:22

7 5 ppm

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 2.00 mile, 5.00 mile, 1.00 mile(8.00 mile)
Run Time: 00:15:30, 00:29:33, 00:08:00(00:53:03)
Run Pace: 07:45 /mile, 05:54.6 /mile, 08:00 /mile

8 No Run

Weight: 130.00 lbs.
Body Fat %: 9.00

9
10 3x Mile repeats

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:17:00, 00:05:20, 00:05:20, 00:05:18, 00:08:00(00:40:58)
Run Pace: 08:30 /mile, 05:20 /mile, 05:20 /mile, 05:18 /mile, 08:00 /mile

11 3 + plyos

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 3.00 mile, 2.00 mile(5.00 mile)
Run Time: 00:22:50, 00:16:00(00:38:50)
Run Pace: 07:36.66 /mile, 08:00 /mile

12 8 MLR

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 8.00 mile
Run Time: 00:59:12
Run Pace: 07:24 /mile

13

Run: 27.00 mile
Run Time: 03:12:03

14 6 Progression Run

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:44:14
Run Pace: 07:22.33 /mile

15 6 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:45:12
Run Pace: 07:32 /mile

16 Mile Pr 4:44

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:16:00, 00:04:44, 00:04:48, 00:08:00(00:33:32)
Run Pace: 08:00 /mile, 04:44 /mile, 04:48 /mile, 08:00 /mile

17
18 HOLD PACE

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 2.00 mile, 5.00 mile, 0.50 mile(7.50 mile)
Run Time: 00:16:00, 00:30:00, 00:04:00(00:50:00)
Run Pace: 08:00 /mile, 06:00 /mile, 08:00 /mile

19 GBN

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:45:00
Run Pace: 07:30 /mile

20 Attempt LR Heart burn

Weight: 130.00 lbs.
Body Fat %: 9.00

Run: 30.50 mile
Run Time: 03:37:58

21 HILLS

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 1.00 mile, 4.00 mile, 2.00 mile(7.00 mile)

22
23
24
25
26
27

Run: 7.00 mile

28
29
30
31
1
2
3
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