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Calendar of Ryan Fredericks - March, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
24 Day off

Sleep Hours: 10.00

25 Workout

Sleep Hours: 8.00
Run: 5.50 mile
Run Time: 01:15:00
Run Pace: 13:38.18 /mile

26 Recovery

Sleep Hours: 8.00
Run: 6.50 mile
Run Time: 00:50:00
Run Pace: 07:41.53 /mile

27 Workout

Sleep Hours: 9.00
Run: 8.50 mile
Run Time: 01:30:00
Run Pace: 10:35.29 /mile

28 Speed day

Sleep Hours: 8.00
Run: 5.00 mile
Run Time: 01:15:00
Run Pace: 15:00 /mile

1 Workout

Sleep Hours: 8.50
Run: 7.50 mile
Run Time: 02:00:00
Run Pace: 16:00 /mile

2 Long run

Sleep Hours: 9.00
Run: 10.00 mile
Run Time: 01:15:00
Run Pace: 07:30 /mile

Run: 43.00 mile
Run Time: 08:05:00

3 Day off

Sleep Hours: 9.00

4 Workout

Sleep Hours: 8.00
Run: 5.50 mile
Run Time: 01:00:00
Run Pace: 10:54.54 /mile

5 Workout

Sleep Hours: 8.00
Run: 7.50 mile
Run Time: 01:00:00
Run Pace: 08:00 /mile

6 Recovery

Sleep Hours: 9.50
Run: 6.00 mile
Run Time: 00:45:00
Run Pace: 07:30 /mile

7 Day off (sick)

Sleep Hours: 7.00

8 Sick

Sleep Hours: 9.00

9 Still sick

Sleep Hours: 10.00

Run: 19.00 mile
Run Time: 02:45:00

10 Long run

Sleep Hours: 9.00
Run: 9.25 mile
Run Time: 01:15:00
Run Pace: 08:06.48 /mile

11 Workout

Sleep Hours: 8.00
Run: 7.00 mile
Run Time: 01:15:00
Run Pace: 10:42.85 /mile

12 Recovery

Sleep Hours: 6.00
Run: 6.00 mile
Run Time: 00:45:00
Run Pace: 07:30 /mile

13 Workout

Sleep Hours: 8.00
Run: 7.50 mile
Run Time: 01:30:00
Run Pace: 12:00 /mile

14 Pre-meet

Sleep Hours: 6.00
Run: 5.00 mile
Run Time: 01:00:00
Run Pace: 12:00 /mile

15 DVC

Sleep Hours: 8.50
Run: 6.00 mile
Run Time: 00:45:00
Run Pace: 07:30 /mile

16 Long run

Sleep Hours: 8.00
Run: 7.50 mile
Run Time: 01:00:00
Run Pace: 08:00 /mile

Run: 48.25 mile
Run Time: 07:30:00

17 Day off

Sleep Hours: 10.00

18 Workout

Sleep Hours: 8.00
Run: 6.00 mile
Run Time: 01:00:00
Run Pace: 10:00 /mile

19 Workout

Sleep Hours: 6.00
Run: 9.00 mile
Run Time: 01:15:00
Run Pace: 08:20 /mile

20 Recovery

Sleep Hours: 7.00
Run: 3.00 mile
Run Time: 00:40:00
Run Pace: 13:20 /mile

21 Workout

Sleep Hours: 8.00
Run: 6.00 mile
Run Time: 01:00:00
Run Pace: 10:00 /mile

22 Speed day

Run: 6.00 mile
Run Time: 01:00:00
Run Pace: 10:00 /mile

23 Long run (also sick)

Run: 7.50 mile
Run Time: 00:55:00
Run Pace: 07:20 /mile

Run: 37.50 mile
Run Time: 05:50:00

24 Off day (sick)

Sleep Hours: 10.00

25 Off day (sick #2)

Sleep Hours: 9.00

26 Recovery

Run: 3.25 mile
Run Time: 00:25:00
Run Pace: 07:41.53 /mile

27 Workout

Sleep Hours: 10.00
Run: 5.50 mile
Run Time: 01:15:00
Run Pace: 13:38.18 /mile

28 Speed day

Sleep Hours: 9.00
Run: 6.00 mile
Run Time: 01:00:00
Run Pace: 10:00 /mile

29 Workout

Sleep Hours: 9.00
Run: 5.00 mile
Run Time: 01:15:00
Run Pace: 15:00 /mile

30 Long run

Sleep Hours: 8.50
Run: 8.00 mile
Run Time: 01:15:00
Run Pace: 09:22.5 /mile

Run: 27.75 mile
Run Time: 05:10:00

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