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Calendar of Ryan Bonfiglio - August, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30

Run: 8.00 mile
Run Time: 00:55:35
Run Pace: 06:56.87 /mile
Run Shoe: Hoka Arahi 3

31 4 mile tempo

Run: 9.00 mile
Run Shoe: Hoka Arahi 2

1

Run: 6.00 mile, 6.00 mile(12.00 mile)
Run Time: 00:44:18, 00:44:25(01:28:43)
Run Pace: 07:23 /mile, 07:24.16 /mile
Run Shoe: Saucony , Hoka Arahi 3

2

Run: 9.00 mile, 5.00 mile(14.00 mile)
Run Time: 01:04:56, 00:36:20(01:41:16)
Run Pace: 07:12.88 /mile, 07:16 /mile
Run Shoe: Hoka Arahi 3, Saucony

3

Run: 8.00 mile
Run Time: 00:58:12
Run Pace: 07:16.5 /mile
Run Shoe: Hoka Arahi 3

4 Long run

Run: 13.00 mile
Run Time: 01:27:24
Run Pace: 06:43.38 /mile
Run Shoe: Saucony

5

Run: 6.00 mile
Run Time: 00:45:42
Run Pace: 07:37 /mile
Run Shoe: Hoka Arahi 3

Run: 70.00 mile
Run Time: 07:16:52

6

Run: 8.00 mile
Run Time: 00:58:25
Run Pace: 07:18.12 /mile
Run Shoe: Hoka Arahi 3

7 AM easy run + PM 5 mile tempo

Run: 4.00 mile, 9.00 mile(13.00 mile)
Run Shoe: Hoka Arahi 3, Saucony

8

Run: 9.05 mile
Run Time: 01:01:12
Run Pace: 06:45.74 /mile
Run Shoe: Saucony

9 AM KLM hills + PM easy run

Run: 9.00 mile, 5.00 mile(14.00 mile)
Run Time: 00:34:18(00:34:18)
Run Pace: 06:51.6 /mile
Run Shoe: New Balance Vongo, Saucony

10

Run: 8.00 mile, 3.00 mile(11.00 mile)
Run Time: 00:57:53, 00:21:15(01:19:08)
Run Pace: 07:14.12 /mile, 07:05 /mile
Run Shoe: New Balance Vongo, New Balance Vongo

11 Progression long run

Run: 11.00 mile
Run Time: 01:09:45
Run Pace: 06:20.45 /mile
Run Shoe: Saucony

12

Run: 4.00 mile
Run Time: 00:29:15
Run Pace: 07:18.75 /mile
Run Shoe: New Balance Vongo

Run: 70.05 mile
Run Time: 05:32:03

13 AM 2x2 mile tempo + PM easy run

Run: 8.30 mile, 4.00 mile(12.30 mile)
Run Time: 00:28:27(00:28:27)
Run Pace: 07:06.75 /mile
Run Shoe: New Balance Vongo, New Balance Vongo

14

Run: 8.00 mile
Run Time: 00:50:34
Run Pace: 06:19.25 /mile
Run Shoe: Saucony

15

Run: 8.00 mile, 5.00 mile(13.00 mile)
Run Time: 00:59:21, 00:35:03(01:34:24)
Run Pace: 07:25.12 /mile, 07:00.6 /mile
Run Shoe: New Balance Vongo, New Balance Vongo

16 KLM hills

Run: 9.00 mile
Run Shoe: New Balance Vongo

17

Run: 7.00 mile, 3.06 mile(10.06 mile)
Run Time: 00:50:12, 00:21:19(01:11:31)
Run Pace: 07:10.28 /mile, 06:57.97 /mile
Run Shoe: Saucony , New Balance Vongo

18 Long run

Run: 14.00 mile
Run Time: 01:30:52
Run Pace: 06:29.42 /mile
Run Shoe: New Balance Vongo

19

Run: 4.00 mile
Run Time: 00:30:07
Run Pace: 07:31.75 /mile
Run Shoe: Saucony

Run: 70.36 mile
Run Time: 06:05:55

20 4 mile tempo

Run: 9.00 mile
Run Shoe: New Balance Vongo

21

Run: 3.00 mile, 9.10 mile(12.10 mile)
Run Time: 00:22:29, 01:05:11(01:27:40)
Run Pace: 07:29.66 /mile, 07:09.78 /mile
Run Shoe: Saucony , New Balance Vongo

22 AM easy run + PM KLM hills

Run: 4.00 mile, 9.00 mile(13.00 mile)
Run Shoe: Saucony , New Balance Vongo

23

Run: 7.00 mile
Run Time: 00:50:35
Run Pace: 07:13.57 /mile
Run Shoe: New Balance Vongo

24 2 mile time trial

Run: 8.00 mile
Run Shoe: New Balance Vongo

25 Long run

Run: 13.00 mile
Run Time: 01:24:24
Run Pace: 06:29.53 /mile
Run Shoe: Saucony

26

Run: 62.10 mile
Run Time: 03:42:39

27 12x400

Run: 8.00 mile
Run Shoe: New Balance Vongo

28

Run: 3.00 mile, 9.03 mile(12.03 mile)
Run Time: 00:22:12, 01:03:43(01:25:55)
Run Pace: 07:24 /mile, 07:03.36 /mile
Run Shoe: Saucony , New Balance Vongo

29 Tempo

Run: 10.00 mile
Run Shoe: New Balance Vongo

30

Run: 8.00 mile
Run Time: 00:53:38
Run Pace: 06:42.25 /mile
Run Shoe: New Balance Vongo

31 Pre meet + strides

Run: 5.00 mile
Run Time: 00:35:22
Run Pace: 07:04.4 /mile
Run Shoe: New Balance Vongo

1 3 mile tempo

Run: 10.00 mile
Run Shoe: Saucony

2

Run: 5.25 mile
Run Time: 00:39:42
Run Pace: 07:33.71 /mile
Run Shoe: Saucony

Run: 58.28 mile
Run Time: 03:34:37

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