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Calendar of Ryan Bonfiglio - July, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
25 Easy run + weights

Run: 7.00 mile
Run Time: 00:53:00
Run Pace: 07:34.28 /mile
Run Shoe: Hoka Arahi 3

26 AM 3 mile tempo + PM easy run

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Shoe: Saucony , Hoka Arahi 3

27 Easy run + weights

Run: 8.16 mile
Run Time: 00:58:56
Run Pace: 07:13.33 /mile
Run Shoe: Hoka Arahi 3

28 AM easy run + PM KLM hills

Run: 8.00 mile, 5.00 mile(13.00 mile)
Run Time: 00:56:47(00:56:47)
Run Pace: 07:05.87 /mile
Run Shoe: Hoka Arahi 3, Saucony

29 Easy run + weights

Run: 7.00 mile
Run Shoe: Hoka Arahi 3

30 Long run

Run: 10.00 mile
Run Time: 01:08:20
Run Pace: 06:50 /mile
Run Shoe: Hoka Arahi 3

1

Run: 6.05 mile
Run Time: 00:45:16
Run Pace: 07:28.92 /mile
Run Shoe: Hoka Arahi 2

Run: 63.21 mile
Run Time: 04:42:19

2 Easy run + weights

Run: 8.00 mile
Run Time: 00:55:20
Run Pace: 06:55 /mile
Run Shoe: Saucony

3 AM 3 mile tempo + PM easy run

Run: 9.00 mile, 5.00 mile(14.00 mile)
Run Shoe: Hoka Arahi 3, Hoka Arahi 3

4

Run: 9.05 mile
Run Time: 01:07:15
Run Pace: 07:25.85 /mile
Run Shoe: Hoka Arahi 3

5 AM easy run & weights + PM KLM hills

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Time: 00:56:41(00:56:41)
Run Pace: 07:05.12 /mile
Run Shoe: Hoka Arahi 3, Saucony

6

Run: 7.00 mile
Run Time: 00:51:07
Run Pace: 07:18.14 /mile
Run Shoe: Hoka Arahi 3

7 Long run

Run: 12.00 mile
Run Time: 01:17:10
Run Pace: 06:25.83 /mile
Run Shoe: Hoka Arahi 3

8

Run: 5.00 mile
Run Time: 00:36:22
Run Pace: 07:16.4 /mile
Run Shoe: Hoka Arahi 3

Run: 67.05 mile
Run Time: 05:43:55

9

Run: 8.00 mile
Run Time: 00:57:09
Run Pace: 07:08.62 /mile
Run Shoe: Hoka Arahi 3

10 AM tempo + PM easy run

Run: 9.00 mile, 5.00 mile(14.00 mile)
Run Shoe: Hoka Arahi 3, Saucony

11

Run: 9.00 mile, 4.00 mile(13.00 mile)
Run Time: 01:01:01, 00:28:58(01:29:59)
Run Pace: 06:46.77 /mile, 07:14.5 /mile
Run Shoe: Hoka Arahi 3, Hoka Arahi 3

12

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Time: 00:58:54, 00:29:16(01:28:10)
Run Pace: 07:21.75 /mile, 07:19 /mile
Run Shoe: Hoka Arahi 3, Hoka Arahi 3

13

Run: 7.06 mile
Run Time: 00:50:24
Run Pace: 07:08.32 /mile
Run Shoe: Hoka Arahi 3

14 Progression long run

Run: 10.00 mile
Run Time: 01:04:18
Run Pace: 06:25.8 /mile
Run Shoe: Hoka Arahi 3

15

Run: 6.10 mile
Run Time: 00:45:27
Run Pace: 07:27.04 /mile
Run Shoe: Hoka Arahi 3

Run: 70.16 mile
Run Time: 06:35:27

16

Run: 8.00 mile
Run Time: 00:56:55
Run Pace: 07:06.87 /mile
Run Shoe: Hoka Arahi 3

17

Run: 9.00 mile
Run Time: 01:04:13
Run Pace: 07:08.11 /mile
Run Shoe: Hoka Arahi 3

18 AM tempo

Run: 9.00 mile
Run Shoe: Hoka Arahi 3

19
20
21
22

Run: 26.00 mile
Run Time: 02:01:08

23
24
25
26
27
28
29
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