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Calendar of Ryan Bonfiglio - September, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

3 16x400

Run: 9.00 mile
Run Shoe: Saucony

4

Run: 3.45 mile, 7.87 mile(11.32 mile)
Run Time: 00:25:29, 00:52:07(01:17:36)
Run Pace: 07:23.18 /mile, 06:37.33 /mile
Run Shoe: Saucony , New Balance Vongo

5 4x1 mile

Run: 9.00 mile
Run Shoe: Saucony

6

Run: 9.03 mile
Run Time: 01:02:29
Run Pace: 06:55.17 /mile
Run Shoe: New Balance Vongo

7 Pre meet + strides

Run: 5.00 mile
Run Shoe: New Balance Vongo

8 AM shakeout + PM First to the Finish invite

Run: 2.00 mile, 8.00 mile(10.00 mile)
Run Shoe: New Balance Vongo, Saucony

9

Run: 7.00 mile
Run Time: 00:50:04
Run Pace: 07:09.14 /mile
Run Shoe: New Balance Vongo

Run: 60.35 mile
Run Time: 03:10:09

10 Long run

Run: 12.00 mile
Run Time: 01:18:23
Run Pace: 06:31.91 /mile
Run Shoe: New Balance Vongo

11

Run: 3.45 mile, 7.55 mile(11.00 mile)
Run Time: 00:26:14, 00:54:00(01:20:14)
Run Pace: 07:36.23 /mile, 07:09.13 /mile
Run Shoe: Saucony , New Balance Vongo

12 8x800

Run: 9.00 mile
Run Shoe: Saucony

13

Run: 9.00 mile
Run Time: 01:04:00
Run Pace: 07:06.66 /mile
Run Shoe: New Balance Vongo

14

Run: 8.00 mile
Run Time: 00:55:31
Run Pace: 06:56.37 /mile
Run Shoe: New Balance Vongo

15 Progresion long run

Run: 10.00 mile
Run Time: 01:01:43
Run Pace: 06:10.3 /mile
Run Shoe: Saucony

16

Run: 6.06 mile
Run Time: 00:44:20
Run Pace: 07:18.94 /mile
Run Shoe: Saucony

Run: 65.06 mile
Run Time: 06:24:11

17 Ladder workout

Run: 7.50 mile
Run Shoe: Saucony

18

Run: 3.50 mile, 7.50 mile(11.00 mile)
Run Time: 00:25:44, 00:51:43(01:17:27)
Run Pace: 07:21.14 /mile, 06:53.73 /mile
Run Shoe: Saucony , New Balance Vongo

19 AM easy run + PM 5 mile tempo

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Shoe: Saucony , New Balance Vongo

20

Run: 8.20 mile
Run Time: 00:57:23
Run Pace: 06:59.87 /mile
Run Shoe: New Balance Vongo

21 Easy run + strides

Run: 4.40 mile
Run Shoe: New Balance Vongo

22 Culver invite

Run: 7.70 mile
Run Shoe: Saucony

23 Long run

Run: 12.00 mile
Run Time: 01:27:35
Run Pace: 07:17.91 /mile
Run Shoe: Saucony

Run: 61.80 mile
Run Time: 03:42:25

24 4x1 mile

Run: 8.50 mile
Run Shoe: New Balance Vongo

25

Run: 3.12 mile, 8.00 mile(11.12 mile)
Run Time: 00:25:09, 00:58:22(01:23:31)
Run Pace: 08:03.65 /mile, 07:17.75 /mile
Run Shoe: Saucony , New Balance Vongo

26 3 mile tempo

Run: 8.00 mile
Run Shoe: New Balance Vongo

27

Run: 8.00 mile
Run Time: 00:53:04
Run Pace: 06:38 /mile
Run Shoe: New Balance Vongo

28 Easy run + strides

Run: 5.00 mile
Run Shoe: New Balance Vongo

29 Peoria high invite

Run: 10.00 mile
Run Shoe: Saucony

30

Run: 3.00 mile
Run Time: 00:22:11
Run Pace: 07:23.66 /mile
Run Shoe: Saucony

Run: 53.62 mile
Run Time: 02:38:46

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