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Calendar of Jonah Satyr - August, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
29
30
31
1
2
3
4
5
6
7
8
9 Summer Training

Weight: 125.00 lbs.

10 3 x 2 Hills

Weight: 125.00 lbs.
Run: 1.00 mile, 3.00 mile, 1.75 mile(5.75 mile)
Run Time: 00:07:39, 00:25:21, 00:15:00(00:48:00)
Run Pace: 07:39 /mile, 08:27 /mile, 08:34.28 /mile

11 5 CT

Weight: 125.00 lbs.
Run: 5.00 mile
Run Time: 00:40:17
Run Pace: 08:03.4 /mile

Run: 10.75 mile
Run Time: 01:28:17

12 5 CT

Weight: 125.00 lbs.
Run: 5.00 mile, 172.25 mile(177.25 mile)
Run Time: 00:37:37(00:37:37)
Run Pace: 07:31.4 /mile

13 Timed Mile + Post Workout

Weight: 125.00 lbs.
Run: 1.75 mile, 1.00 mile, 0.75 mile, 0.25 mile, 2.00 mile(5.75 mile)
Run Time: 00:14:48, 00:05:25, 00:03:58, 00:01:07, 00:18:07(00:43:25)
Run Pace: 08:27.42 /mile, 05:25 /mile, 05:17.33 /mile, 04:28 /mile, 09:03.5 /mile

14 6 CT

Weight: 125.00 lbs.
Run: 6.00 mile
Run Time: 00:50:19
Run Pace: 08:23.16 /mile

15 4 PPM

Weight: 125.00 lbs.
Run: 1.75 mile, 4.00 mile, 1.00 mile(6.75 mile)
Run Time: 00:14:00, 00:26:33, 00:09:00(00:49:33)
Run Pace: 08:00 /mile, 06:38.25 /mile, 09:00 /mile

16 5 CT

Weight: 125.00 lbs.
Run: 5.00 mile
Run Time: 00:44:20
Run Pace: 08:52 /mile

17 Alumni Run

Weight: 125.00 lbs.
Run: 1.75 mile, 2.00 mile, 2.00 mile(5.75 mile)
Run Time: 00:14:00, 00:12:05, 00:17:00(00:43:05)
Run Pace: 08:00 /mile, 06:02.5 /mile, 08:30 /mile

18 Injured Leg

Weight: 125.00 lbs.
Run: 1.60 mile
Run Time: 00:12:30
Run Pace: 07:48.75 /mile

Run: 208.10 mile
Run Time: 04:40:49

19 6 CT

Weight: 125.00 lbs.
Run: 6.00 mile
Run Time: 00:47:39
Run Pace: 07:56.5 /mile

20 6 Fartlek

Weight: 125.00 lbs.
Run: 6.00 mile
Run Time: 00:43:14
Run Pace: 07:12.33 /mile

21 Lakemaker Needs a Girlfriend

Weight: 125.00 lbs.
Run: 6.00 mile
Run Time: 00:47:12
Run Pace: 07:52 /mile

22 5 PPM

Weight: 125.00 lbs.
Run: 1.75 mile, 5.00 mile, 1.00 mile(7.75 mile)
Run Time: 00:14:00, 00:33:47, 00:09:30(00:57:17)
Run Pace: 08:00 /mile, 06:45.4 /mile, 09:30 /mile

23 6 CT

Comments: 2
Weight: 125.00 lbs.
Run: 6.00 mile
Run Time: 00:48:13
Run Pace: 08:02.16 /mile

24 9 LR

Weight: 125.00 lbs.
Run: 9.00 mile
Run Time: 01:14:23
Run Pace: 08:15.88 /mile

25 5 CT + 3 x 200s

Weight: 125.00 lbs.
Run: 5.00 mile, 0.12 mile, 0.12 mile, 0.13 mile, 0.50 mile(5.87 mile)
Run Time: 00:41:16, 00:00:35, 00:00:35, 00:00:35, 00:04:00(00:47:01)
Run Pace: 08:15.2 /mile, 04:51.66 /mile, 04:51.66 /mile, 04:29.23 /mile, 08:00 /mile

Run: 46.62 mile
Run Time: 06:04:59

26 Fartlek? or SIs?

Weight: 125.00 lbs.
Run: 2.00 mile, 0.70 mile, 3.50 mile, 1.00 mile(7.20 mile)
Run Time: 00:16:00, 00:05:30, 00:24:06, 00:08:00(00:53:36)
Run Pace: 08:00 /mile, 07:51.42 /mile, 06:53.14 /mile, 08:00 /mile

27 5 CT + Leg Pain

Weight: 125.00 lbs.
Run: 5.00 mile
Run Time: 00:38:49
Run Pace: 07:45.8 /mile

28 Pre-Meet 6 CT

Weight: 125.00 lbs.
Run: 6.00 mile
Run Time: 00:51:06
Run Pace: 08:31 /mile

29 Deerfield Home Meet

Weight: 125.00 lbs.
Run: 2.00 mile, 2.00 mile(4.00 mile)
Run Time: 00:16:00, 00:11:55(00:27:55)
Run Pace: 08:00 /mile, 05:57.5 /mile

30 5.5 CT

Weight: 125.00 lbs.
Run: 5.50 mile
Run Time: 00:45:30
Run Pace: 08:16.36 /mile

31 No Run

Comments: 1
Weight: 125.00 lbs.

1 7 MLR

Weight: 125.00 lbs.
Run: 7.00 mile
Run Time: 00:57:51
Run Pace: 08:15.85 /mile

Run: 34.70 mile
Run Time: 04:34:47

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