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Calendar of Jonah Satyr - August, 2019

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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

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25

Run: 6.00 mile
Run Time: 00:47:39

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