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Calendar of Ben Zamler - February, 2020

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
27 NO RUN- Sorry
28 6 CT

Run: 6.00 mile
Run Time: 00:47:30
Run Pace: 07:55 /mile

29 4 PPM Cold

Run: 2.00 mile, 4.00 mile, 2.00 mile(8.00 mile)
Run Time: 00:14:00, 00:22:31, 00:16:00(00:52:31)
Run Pace: 07:00 /mile, 05:37.75 /mile, 08:00 /mile

30
31 Mile Repeats

Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:14:00, 00:05:10, 00:05:09, 00:05:16(00:29:35)
Run Pace: 07:00 /mile, 05:10 /mile, 05:09 /mile, 05:16 /mile

1 6 CT

Run: 6.00 mile
Run Time: 00:45:30
Run Pace: 07:35 /mile

2 Cobe Gigi Tribute

Run: 8.24 mile
Run Time: 01:03:15
Run Pace: 07:40.55 /mile

Run: 34.24 mile
Run Time: 03:58:21

3 7 CT Light Plyos

Run: 7.09 mile

4 7 Fartlek

Run: 7.00 mile
Run Time: 00:44:38
Run Pace: 06:22.57 /mile

5

Run: 6.17 mile
Run Time: 00:46:38
Run Pace: 07:33.48 /mile

6 Hold Pace

Run: 1.00 mile, 6.00 mile, 200.00 m, 200.00 m, 0.50 mile(7.75 mile)
Run Time: 00:08:00, 00:36:08, 00:00:26, 00:00:28, 00:04:00(00:49:02)
Run Pace: 08:00 /mile, 06:01.33 /mile, 03:29.20 /mile, 03:45.29 /mile, 08:00 /mile

7

Run: 6.00 mile
Run Time: 00:45:00
Run Pace: 07:30 /mile

8 5 CT 4 hill sprints. bad day. missing rockford.

Run: 5.00 mile
Run Time: 00:35:30
Run Pace: 07:06 /mile

9 10 LR

Run: 10.30 mile
Run Time: 01:16:06
Run Pace: 07:23.30 /mile

Run: 49.31 mile
Run Time: 04:56:54

10 7 CT

Run: 7.00 mile
Run Time: 00:48:50
Run Pace: 06:58.57 /mile

11 5 ppm

Run: 1.91 mile, 5.13 mile, 1.03 mile(8.07 mile)
Run Time: 00:14:00, 00:28:17, 00:09:09(00:51:26)
Run Pace: 07:19.79 /mile, 05:30.79 /mile, 08:53.00 /mile

12 6 CT

Run: 6.03 mile
Run Time: 00:42:06
Run Pace: 06:58.90 /mile

13 Special K's, core, light plyos

Run: 2.00 mile, 960.00 m, 960.00 m, 960.00 m, 960.00 m, 960.00 m, 0.12 m, 0.12 mile, 0.50 mile(5.60 mile)
Run Time: 00:14:30, 00:02:55, 00:02:59, 00:03:05, 00:03:02, 00:03:03, 00:00:27, 00:00:28, 00:04:00(00:34:29)
Run Pace: 07:15 /mile, 04:53.35 /mile, 05:00.06 /mile, 05:10.11 /mile, 05:05.09 /mile, 05:06.76 /mile, 4.04:34:45.61 /mile, 03:53.33 /mile, 08:00 /mile

14 5 CT

Run: 5.00 mile
Run Time: 00:38:39
Run Pace: 07:43.8 /mile

15 Valentine Relays =/

Run: 1.50 mile, 0.50 mile, 0.25 mile(2.25 mile)
Run Time: 00:12:00, 00:02:04, 00:00:56(00:15:00)
Run Pace: 08:00 /mile, 04:08 /mile, 03:44 /mile

16

Run: 9.00 mile
Run Time: 01:08:15
Run Pace: 07:35 /mile

Run: 42.95 mile
Run Time: 04:58:45

17 4x4 Hills

Run: 1.00 mile, 4.06 mile, 2.00 mile(7.06 mile)
Run Time: 00:07:30, 00:26:50, 00:16:00(00:50:20)
Run Pace: 07:30 /mile, 06:36.55 /mile, 08:00 /mile

18 5 CT Heavy Plyos

Run: 5.00 mile
Run Time: 00:36:32
Run Pace: 07:18.4 /mile

19 6 CT

Run: 6.00 mile
Run Time: 00:42:52
Run Pace: 07:08.66 /mile

20 Hold Pace

Run: 2.00 mile, 6.25 mile, 0.50 mile(8.75 mile)
Run Time: 00:14:30, 00:37:27, 00:04:00(00:55:57)
Run Pace: 07:15 /mile, 05:59.52 /mile, 08:00 /mile

21 6 CT

Run: 6.00 mile
Run Time: 00:44:49
Run Pace: 07:28.16 /mile

22 Plainfield Mile

Run: 2.00 mile, 1.00 mile, 2.00 mile, 0.25 mile(5.25 mile)
Run Time: 00:14:00, 00:04:40, 00:14:00, 00:00:56(00:33:36)
Run Pace: 07:00 /mile, 04:40 /mile, 07:00 /mile, 03:44 /mile

23 No run

Run: 38.06 mile
Run Time: 04:24:06

24 4x600 meters

Run: 2.00 mile, 600.00 m, 600.00 yd, 600.00 m, 600.00 m, 2.00 mile(5.46 mile)
Run Time: 00:14:00, 00:01:45, 00:01:42, 00:01:42, 00:01:40, 00:16:00(00:36:49)
Run Pace: 07:00 /mile, 04:41.62 /mile, 04:59.19 /mile, 04:33.57 /mile, 04:28.21 /mile, 08:00 /mile

25 7 CT

Run: 7.00 mile
Run Time: 00:49:07
Run Pace: 07:01 /mile

26 6 Fartlek

Run: 6.00 mile
Run Time: 00:37:21
Run Pace: 06:13.5 /mile

27 4 CT + 200’s

Run: 4.00 mile, 0.59 mile, 1.00 mile(5.59 mile)
Run Time: 00:29:22, 00:05:18, 00:08:15(00:42:55)
Run Pace: 07:20.5 /mile, 08:58.98 /mile, 08:15 /mile

28 6 CT strides

Run: 6.00 mile
Run Time: 00:43:32
Run Pace: 07:15.33 /mile

29 Olivet Nazarene

Run: 2.00 mile, 800.00 m, 0.50 mile, 400.00 m(3.25 mile)
Run Time: 00:14:00, 00:02:04, 00:04:00, 00:00:54(00:20:58)
Run Pace: 07:00 /mile, 04:09.43 /mile, 08:00 /mile, 03:37.25 /mile

1 9 MLR

Run: 9.00 mile
Run Time: 01:09:01
Run Pace: 07:40.11 /mile

Run: 42.30 mile
Run Time: 04:59:43

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