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Calendar of James Lawrence - March, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
24 Distance + Strides 5x15s

Run: 7.50 mile
Run Time: 01:10:00
Run Pace: 09:20 /mile

25 Long Run

Run: 14.00 mile
Run Time: 02:06:00
Run Pace: 09:00 /mile

26 Distance + Strides 5x15s

Run: 8.00 mile
Run Time: 01:15:00
Run Pace: 09:22.5 /mile

27 6x1k, 6x30s hills, 6x10s hill sprints

Run: 3.00 mile, 9.50 mile(12.50 mile)
Run Time: 00:30:30, 01:15:00(01:45:30)
Run Pace: 10:10 /mile, 07:53.68 /mile

28 Distance + Strides 5x15s

Run: 3.00 mile, 6.00 mile(9.00 mile)
Run Time: 00:30:00, 00:56:00(01:26:00)
Run Pace: 10:00 /mile, 09:20 /mile

1 Distance + Strides 5x15s

Run: 3.50 mile, 4.00 mile(7.50 mile)
Run Time: 00:34:00, 00:38:00(01:12:00)
Run Pace: 09:42.85 /mile, 09:30 /mile

2 8x800, 3x150, 1x200

Run: 8.25 mile, 3.75 mile(12.00 mile)
Run Time: 00:58:00, 00:35:30(01:33:30)
Run Pace: 07:01.81 /mile, 09:28 /mile

Run: 70.50 mile
Run Time: 10:28:00

3 Distance + Strides 5x15s

Run: 7.50 mile
Run Time: 01:10:30
Run Pace: 09:24 /mile

4 "Long Run"

Run: 9.00 mile
Run Time: 01:25:00
Run Pace: 09:26.66 /mile

5 Distance + Strides 5x15s

Run: 8.00 mile
Run Time: 01:19:00
Run Pace: 09:52.5 /mile

6 4 mile tempo + 5x10s hill sprints

Run: 3.00 mile, 7.50 mile(10.50 mile)
Run Time: 00:31:30, 01:00:00(01:31:30)
Run Pace: 10:30 /mile, 08:00 /mile

7 Distance + Strides 5x15s

Run: 3.00 mile, 4.50 mile(7.50 mile)
Run Time: 00:30:00, 00:43:15(01:13:15)
Run Pace: 10:00 /mile, 09:36.66 /mile

8 Distance + Strides 5x15s

Run: 3.00 mile, 3.50 mile(6.50 mile)
Run Time: 00:30:45, 00:34:15(01:05:00)
Run Pace: 10:15 /mile, 09:47.14 /mile

9 ISSAAA XC

Run: 1.50 mile, 5.50 mile, 4.50 mile(11.50 mile)
Run Time: 00:16:30, 00:42:00, 00:34:00(01:32:30)
Run Pace: 11:00 /mile, 07:38.18 /mile, 07:33.33 /mile

Run: 60.50 mile
Run Time: 09:16:45

10 Distance + Strides 5x15s

Run: 3.00 mile, 5.50 mile(8.50 mile)
Run Time: 00:30:15, 00:52:30(01:22:45)
Run Pace: 10:05 /mile, 09:32.72 /mile

11 Long Run

Run: 12.00 mile
Run Time: 01:54:30
Run Pace: 09:32.5 /mile

12 Distance + Strides 5x15s

Run: 3.00 mile, 6.00 mile(9.00 mile)
Run Time: 00:29:15, 00:58:45(01:28:00)
Run Pace: 09:45 /mile, 09:47.5 /mile

13 Absolutely done . . .

Run: 3.25 mile, 0.50 mile(3.75 mile)
Run Time: 00:32:09, 00:05:00(00:37:09)
Run Pace: 09:53.53 /mile, 10:00 /mile

14 Recovery and Strides

Run: 2.73 mile, 0.42 mile(3.15 mile)
Run Time: 00:30:00, 00:04:16(00:34:16)
Run Pace: 10:59.34 /mile, 10:09.52 /mile

15 Feeling a bit better

Run: 4.41 mile, 0.42 mile(4.83 mile)
Run Time: 00:45:00, 00:04:20(00:49:20)
Run Pace: 10:12.24 /mile, 10:19.04 /mile

16 Legs are feeling good

Run: 6.07 mile, 0.47 mile(6.54 mile)
Run Time: 01:00:00, 00:04:26(01:04:26)
Run Pace: 09:53.08 /mile, 09:25.95 /mile

Run: 47.77 mile
Run Time: 07:50:26

17 Tired

Run: 5.00 mile, 0.54 mile(5.54 mile)
Run Time: 00:50:00, 00:05:07(00:55:07)
Run Pace: 10:00 /mile, 09:28.51 /mile

18 Still Tired

Run: 4.50 mile, 0.53 mile(5.03 mile)
Run Time: 00:45:00, 00:05:17(00:50:17)
Run Pace: 10:00 /mile, 09:58.11 /mile

19 Set me free

Run: 6.25 mile, 0.55 mile(6.80 mile)
Run Time: 01:00:00, 00:05:13(01:05:13)
Run Pace: 09:36 /mile, 09:29.09 /mile

20 I'm back baby

Run: 2.57 mile, 8.22 mile(10.79 mile)
Run Time: 00:25:00, 01:09:00(01:34:00)
Run Pace: 09:43.65 /mile, 08:23.64 /mile

21 An hour well spent

Run: 6.24 mile, 0.52 mile(6.76 mile)
Run Time: 01:00:00, 00:05:08(01:05:08)
Run Pace: 09:36.92 /mile, 09:52.30 /mile

22 Feeling pretty good

Run: 3.09 mile, 3.09 mile, 0.52 mile(6.70 mile)
Run Time: 00:30:00, 00:30:00, 00:05:06(01:05:06)
Run Pace: 09:42.52 /mile, 09:42.52 /mile, 09:48.46 /mile

23

Run: 41.62 mile
Run Time: 06:34:51

24 Rest (Travel)
25
26

Run Time: 00:45:00

27

Run Time: 00:35:00

28

Run Time: 00:30:00

29
30

Run Time: 01:50:00

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