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Calendar of Ryan Fredericks - February, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
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

3 Day off

Sleep Hours: 9.00

4 Workout

Sleep Hours: 7.50
Run: 6.00 mile
Run Time: 01:30:00
Run Pace: 15:00 /mile

5 Workout

Sleep Hours: 6.00
Run: 7.00 mile
Run Time: 01:00:00
Run Pace: 08:34.28 /mile

6 Recovery

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

7 Workout

Sleep Hours: 7.00
Run: 6.00 mile
Run Time: 01:30:00
Run Pace: 15:00 /mile

8 Speed day

Sleep Hours: 7.50
Run: 4.50 mile
Run Time: 01:00:00
Run Pace: 13:20 /mile

9 Long run

Sleep Hours: 9.50
Run: 9.00 mile
Run Time: 01:10:00
Run Pace: 07:46.66 /mile

Run: 37.50 mile
Run Time: 06:50:00

10 Day off

Sleep Hours: 4.00

11 Workout

Sleep Hours: 7.50
Run: 6.50 mile
Run Time: 01:30:00
Run Pace: 13:50.76 /mile

12 Recovery

Sleep Hours: 7.00
Run: 5.00 mile
Run Time: 00:45:00
Run Pace: 09:00 /mile

13
14
15
16

Run: 11.50 mile
Run Time: 02:15:00

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28
1
2
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