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Calendar of Ben Zamler - June, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
27
28 3 PPM

Run: 2.00 mile, 3.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:14:53, 00:17:00, 00:07:30(00:39:23)
Run Pace: 07:26.5 /mile, 05:40 /mile, 07:30 /mile

29 5 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 5.00 mile
Run Time: 00:34:11
Run Pace: 06:50.2 /mile

30 4 CT Tennyson

Run: 4.00 mile
Run Time: 00:29:05
Run Pace: 07:16.25 /mile

31 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: 00:15:39, 00:05:16, 00:05:17, 00:05:18, 00:07:40(00:39:10)
Run Pace: 07:49.5 /mile, 05:16 /mile, 05:17 /mile, 05:18 /mile, 07:40 /mile

1 4 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 4.00 mile
Run Time: 00:31:05
Run Pace: 07:46.25 /mile

2 7 LR

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 7.00 mile
Run Time: 00:50:53
Run Pace: 07:16.14 /mile

Run: 32.00 mile
Run Time: 03:43:47

3 4 CT W 3x200

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 4.00 mile, 0.38 mile, 0.50 mile(4.88 mile)
Run Time: 00:25:53, 00:01:30, 00:04:00(00:31:23)
Run Pace: 06:28.25 /mile, 03:56.84 /mile, 08:00 /mile

4
5 5 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 5.00 mile
Run Time: 00:35:14
Run Pace: 07:02.8 /mile

6 HOLD PACE on field hockey fields

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 2.00 mile, 2.66 mile, 2.00 mile(6.66 mile)
Run Time: 00:14:56, 00:16:00, 00:16:00(00:46:56)
Run Pace: 07:28 /mile, 06:00.90 /mile, 08:00 /mile

7 5 CT Short Shepard Swanson

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 5.00 mile
Run Time: 00:37:09
Run Pace: 07:25.8 /mile

8 HILLS #1

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 0.75 mile, 3.50 mile, 1.50 mile(5.75 mile)
Run Time: 00:06:00, 00:19:31, 00:15:00(00:40:31)
Run Pace: 08:00 /mile, 05:34.57 /mile, 10:00 /mile

9 7 MLR HELLER EXTENSION

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 7.00 mile
Run Time: 00:53:16
Run Pace: 07:36.57 /mile

Run: 34.29 mile
Run Time: 04:04:29

10 5 CT 1st 6:30 practice

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 5.00 mile
Run Time: 00:37:34
Run Pace: 07:30.8 /mile

11 3 ppm- bad day yesterday. I looked at how long it

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 2.00 mile, 3.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:14:00, 00:17:17, 00:08:00(00:39:17)
Run Pace: 07:00 /mile, 05:45.66 /mile, 08:00 /mile

12 5 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 5.00 mile
Run Time: 00:36:31
Run Pace: 07:18.2 /mile

13 5 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 5.00 mile
Run Time: 00:37:30
Run Pace: 07:30 /mile

14 TIMED MILE #1

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 2.00 mile, 1.00 mile, 1.00 mile, 0.50 mile(4.50 mile)
Run Time: 00:14:00, 00:05:10, 00:07:30, 00:02:36(00:29:16)
Run Pace: 07:00 /mile, 05:10 /mile, 07:30 /mile, 05:12 /mile

15 NO RUN

Weight: 130.00 lbs.
Body Fat %: 9.00

16 8 LR

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 8.00 mile
Run Time: 00:59:35
Run Pace: 07:26.87 /mile

Run: 33.50 mile
Run Time: 03:59:43

17 6 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:42:07
Run Pace: 07:01.16 /mile

18 3 PPM

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 2.00 mile, 3.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:14:00, 00:16:55, 00:08:00(00:38:55)
Run Pace: 07:00 /mile, 05:38.33 /mile, 08:00 /mile

19 6CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:43:56
Run Pace: 07:19.33 /mile

20 6 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:49:47
Run Pace: 08:17.83 /mile

21 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: 00:14:30, 00:05:19, 00:05:21, 00:05:41, 00:08:00(00:38:51)
Run Pace: 07:15 /mile, 05:19 /mile, 05:21 /mile, 05:41 /mile, 08:00 /mile

22 SWIMMING

Weight: 130.00 lbs.
Body Fat %: 9.00

23 9 LR

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 9.00 mile
Run Time: 01:03:14
Run Pace: 07:01.55 /mile

Run: 39.00 mile
Run Time: 04:36:50

24 6 CT 3x200’s

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile, 0.13 mile, 0.13 mile, 0.13 mile, 0.50 mile(6.89 mile)
Run Time: 00:45:29, 00:00:30, 00:00:31, 00:00:30, 00:04:00(00:51:00)
Run Pace: 07:34.83 /mile, 03:50.76 /mile, 03:58.46 /mile, 03:50.76 /mile, 08:00 /mile

25 6 CT

Weight: 130.00 lbs.
Body Fat %: 9.00
Run: 6.00 mile
Run Time: 00:43:58
Run Pace: 07:19.66 /mile

26
27
28
29
30

Run: 12.89 mile
Run Time: 01:34:58

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