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Calendar of Ryan Fredericks - January, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 Day off

Sleep Hours: 9.00

31 Workout

Sleep Hours: 9.00
Run Time: 00:30:00

1 Recovery

Sleep Hours: 8.50
Run: 5.50 mile
Run Time: 00:45:00
Run Pace: 08:10.90 /mile

2 Workout

Sleep Hours: 9.00
Run: 5.50 mile
Run Time: 00:40:00
Run Pace: 07:16.36 /mile

3 Recovery

Sleep Hours: 8.00
Run Time: 00:40:00

4 Speed day

Sleep Hours: 9.00

5 Day off

Sleep Hours: 9.00

Run: 11.00 mile
Run Time: 02:35:00

6 Day off

Sleep Hours: 11.00

7 Workout

Sleep Hours: 9.00
Run: 6.00 mile
Run Time: 01:15:00
Run Pace: 12:30 /mile

8 Recovery

Sleep Hours: 9.00
Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile

9 Speed day

Sleep Hours: 9.00
Run: 3.00 mile
Run Time: 00:45:00
Run Pace: 15:00 /mile

10 Workout

Sleep Hours: 6.00
Run: 7.00 mile
Run Time: 01:30:00
Run Pace: 12:51.42 /mile

11 Recovery

Sleep Hours: 7.00
Run: 5.50 mile
Run Time: 00:40:00
Run Pace: 07:16.36 /mile

12 Long run

Sleep Hours: 10.00
Run: 9.50 mile
Run Time: 01:10:00
Run Pace: 07:22.10 /mile

Run: 36.00 mile
Run Time: 06:00:00

13 Day off

Sleep Hours: 10.00

14 Workout

Sleep Hours: 9.00
Run: 5.50 mile
Run Time: 01:00:00
Run Pace: 10:54.54 /mile

15 Recovery/Upbeat

Sleep Hours: 7.00
Run: 5.00 mile
Run Time: 00:38:00
Run Pace: 07:36 /mile

16 Workout

Sleep Hours: 9.50
Run: 5.50 mile
Run Time: 01:30:00
Run Pace: 16:21.81 /mile

17 Recovery

Sleep Hours: 9.00
Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile

18 Speed day

Sleep Hours: 7.00
Run: 3.00 mile
Run Time: 01:00:00
Run Pace: 20:00 /mile

19 Day off

Sleep Hours: 9.50

Run: 24.00 mile
Run Time: 04:48:00

20 Long run

Sleep Hours: 9.00
Run Time: 01:00:00

21 Workout

Sleep Hours: 8.00
Run: 4.00 mile
Run Time: 01:00:00
Run Pace: 15:00 /mile

22 Recovery

Sleep Hours: 8.00
Run Time: 00:35:00

23 Workout

Sleep Hours: 7.00
Run Time: 01:00:00

24 Long run

Sleep Hours: 7.00
Run: 7.00 mile
Run Time: 01:00:00
Run Pace: 08:34.28 /mile

25 Pre-meet

Sleep Hours: 8.00
Run: 4.50 mile
Run Time: 01:00:00
Run Pace: 13:20 /mile

26 Time trials at NC

Sleep Hours: 9.00
Run: 5.00 mile
Run Time: 00:30:00
Run Pace: 06:00 /mile

Run: 20.50 mile
Run Time: 06:05:00

27 Day off

Sleep Hours: 10.00

28 Workout

Sleep Hours: 9.00
Run Time: 01:00:00

29 Workout

Sleep Hours: 10.00
Run Time: 01:00:00

30 Recovery

Sleep Hours: 9.00
Run Time: 00:35:00

31 Workout

Sleep Hours: 9.50
Run Time: 01:00:00

1 Pre-meet

Sleep Hours: 8.00
Run: 4.50 mile
Run Time: 01:30:00
Run Pace: 20:00 /mile

2 York Race

Sleep Hours: 8.00
Run: 6.00 mile
Run Time: 01:30:00
Run Pace: 15:00 /mile

Run: 10.50 mile
Run Time: 06:35:00

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