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Calendar of Duncan Hopkins - April, 2018

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1 Modlong

Run: 12.00 mile
Run Time: 01:21:35
Run Pace: 06:47.91 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow
CoreCompleted

2 Workout

Run: 6.00 mile, 4.50 mile(10.50 mile)
Run Time: 00:44:45, 00:22:49(01:07:34)
Run Pace: 07:27.5 /mile, 05:04.22 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow, Saucony Vendetta (Fuego)
CoreCompleted

3 Double + kp + lift

Comments: 1
Run: 4.00 mile, 10.00 mile(14.00 mile)
Run Time: 00:28:50, 01:07:50(01:36:40)
Run Pace: 07:12.5 /mile, 06:47 /mile
Run Shoe: Altra Torin 2.5, Hoka Clifton 4 #2 Black/Blue/Yellow
CoreCompleted

4 Workout double

Run: 5.00 mile, 10.00 mile(15.00 mile)
Run Time: 00:32:51, 01:05:33(01:38:24)
Run Pace: 06:34.2 /mile, 06:33.3 /mile
Run Shoe: Altra Torin 2.5, Hoka Clifton 4 #2 Black/Blue/Yellow

5 Base + lift

Run: 10.00 mile
Run Time: 01:08:30
Run Pace: 06:51 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow
CoreCompleted

6 Premeet

Run: 5.00 mile
Run Time: 00:36:11
Run Pace: 07:14.2 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow

7 Muhlenberg Steeple & 800m (80+0XT=80)

Run: 2.50 mile, 11.00 mile(13.50 mile)
Run Time: 00:13:00, 01:20:33(01:33:33)
Run Pace: 05:12 /mile, 07:19.36 /mile
Run Shoe: Saucony Vendetta (Fuego), Hoka Clifton 4 #2 Black/Blue/Yellow
CoreCompleted

Run: 80.00 mile
Run Time: 09:02:27

8 lawng

Run: 16.00 mile
Run Time: 01:45:41
Run Pace: 06:36.31 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow

9 Shell on the Side

Run: 10.00 mile
Run Time: 01:09:50
Run Pace: 06:59 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow

10 workout double + lift

Run: 4.00 mile, 8.50 mile(12.50 mile)
Run Time: 00:28:19, 00:53:17(01:21:36)
Run Pace: 07:04.75 /mile, 06:16.11 /mile
Run Shoe: Altra Torin 2.5, Hoka Clifton 4 #2 Black/Blue/Yellow

11 EZ Base

Run: 8.00 mile
Run Time: 00:54:30
Run Pace: 06:48.75 /mile
Run Shoe: Altra Torin 2.5

12 base + "speed"

Run: 9.00 mile, 1.00 mile(10.00 mile)
Run Time: 00:58:35, 00:07:22(01:05:57)
Run Pace: 06:30.55 /mile, 07:22 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow, Barefoot

13 Premeet

Run: 4.00 mile
Run Time: 00:32:05
Run Pace: 08:01.25 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow

14 Bucknell 5,000m (70+0XT=70)

Run: 6.00 mile, 3.50 mile(9.50 mile)
Run Time: 00:44:19, 00:17:54(01:02:13)
Run Pace: 07:23.16 /mile, 05:06.85 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow, Saucony Vendetta (Fuego)

Run: 70.00 mile
Run Time: 07:51:52

15 Base + Lift

Run: 12.00 mile
Run Time: 01:19:25
Run Pace: 06:37.08 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow
CoreCompleted

16 Base w/ lil fartlek

Run: 10.00 mile
Run Time: 01:06:47
Run Pace: 06:40.7 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow

17 triple >> double >> josh meier >> quad >> single

Run: 10.00 mile
Run Time: 01:07:10
Run Pace: 06:43 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow
CoreCompleted

18 Shippensburg 3,000m

Run: 2.00 mile, 7.50 mile, 2.00 mile(11.50 mile)
Run Time: 00:15:10, 00:46:13, 00:09:42(01:11:05)
Run Pace: 07:35 /mile, 06:09.73 /mile, 04:51 /mile
Run Shoe: Altra Torin 2.5, Hoka Clifton 4 #2 Black/Blue/Yellow, Saucony Vendetta (Fuego)

19 biiig double guy

Run: 6.50 mile, 9.50 mile(16.00 mile)
Run Time: 00:43:07, 01:06:44(01:49:51)
Run Pace: 06:38 /mile, 07:01.47 /mile
Run Shoe: Altra Torin 2.5, Hoka Clifton 4 #2 Black/Blue/Yellow
CoreCompleted

20 twerkout double

Run: 4.50 mile, 4.00 mile, 5.00 mile(13.50 mile)
Run Time: 00:31:10, 00:30:35, 00:45:40(01:47:25)
Run Pace: 06:55.55 /mile, 07:38.75 /mile, 09:08 /mile
Run Shoe: Altra Torin 2.5, Hoka Clifton 4 #2 Black/Blue/Yellow, Saucony Vendetta (Fuego)

21 fourteen seconds is not enough (80+0XT=80)

Run: 7.00 mile
Run Time: 00:43:43
Run Pace: 06:14.71 /mile
Run Shoe: Altra Torin 2.5

Run: 80.00 mile
Run Time: 09:05:26

22 Long Run

Run: 16.00 mile
Run Time: 01:44:21
Run Pace: 06:31.31 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow

23 Base w/ lil fartlek +bf&kp

Run: 9.00 mile, 1.00 mile(10.00 mile)
Run Time: 01:03:44, 00:07:48(01:11:32)
Run Pace: 07:04.88 /mile, 07:48 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow, Barefoot
CoreCompleted

24 rub a dub

Comments: 3
Run: 4.50 mile, 6.00 mile, 3.50 mile(14.00 mile)
Run Time: 00:30:31, 00:42:46, 00:18:51(01:32:08)
Run Pace: 06:46.88 /mile, 07:07.66 /mile, 05:23.14 /mile
Run Shoe: Altra Torin 2.5, Hoka Clifton 4 #2 Black/Blue/Yellow, Saucony Vendetta (Fuego)
CoreCompleted

25 Dry Shagbark (GASP)

Comments: 1
Run: 9.00 mile
Run Time: 00:59:02
Run Pace: 06:33.55 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow

26 Base, speed, lift

Run: 8.00 mile, 1.00 mile(9.00 mile)
Run Time: 00:54:13, 00:07:50(01:02:03)
Run Pace: 06:46.62 /mile, 07:50 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow, Hoka Clifton 4 #2 Black/Blue/Yellow
CoreCompleted

27 Premeet

Run: 4.00 mile
Run Time: 00:31:42
Run Pace: 07:55.5 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow

28 Elizabethtown Steeple and 5k pacing (73+0XT=73)

Run: 9.00 mile, 2.00 mile(11.00 mile)
Run Time: 01:06:00, 00:10:30(01:16:30)
Run Pace: 07:20 /mile, 05:15 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow, Saucony Vendetta (Fuego)

Run: 73.00 mile
Run Time: 08:17:18

29 Base

Run: 10.00 mile
Run Time: 01:07:22
Run Pace: 06:44.2 /mile
Run Shoe: Altra Torin 2.5

30 Sharpening I

Run: 6.50 mile, 1.50 mile(8.00 mile)
Run Time: 00:40:27, 00:11:42(00:52:09)
Run Pace: 06:13.38 /mile, 07:48 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow, Barefoot

1 lil dubl

Run: 4.50 mile, 4.50 mile(9.00 mile)
Run Time: 00:29:51, 00:31:35(01:01:26)
Run Pace: 06:38 /mile, 07:01.11 /mile
Run Shoe: Altra Torin 2.5, Hoka Clifton 4 #2 Black/Blue/Yellow

2 short base + 200s

Run: 6.00 mile
Run Time: 00:39:33
Run Pace: 06:35.5 /mile
Run Shoe: Hoka Clifton 4 #2 Black/Blue/Yellow

3 just pillar

CoreCompleted

4 Conferences Day 1 (premeet)

Run: 3.50 mile
Run Time: 00:26:31
Run Pace: 07:34.57 /mile
Run Shoe: Altra Torin 2.5

5 Conference Steeplechase (43+0XT=43)

Run: 4.50 mile, 2.00 mile(6.50 mile)
Run Time: 00:34:00, 00:11:30(00:45:30)
Run Pace: 07:33.33 /mile, 05:45 /mile
Run Shoe: Altra Torin 2.5, Saucony Vendetta (Fuego)

Run: 43.00 mile
Run Time: 04:52:31

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