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Calendar of Ryan Fredericks - January, 2020

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
29 Day off

Sleep Hours: 9.00

30 Day off

Sleep Hours: 7.00

31 Workout

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

1 Recovery

Sleep Hours: 10.00
Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile

2 Workout

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

3 Sprint day

Sleep Hours: 10.00
Run: 5.00 mile
Run Time: 01:00:00
Run Pace: 12:00 /mile

4 Long run(ish)

Sleep Hours: 9.00
Run: 5.60 mile
Run Time: 00:45:00
Run Pace: 08:02.14 /mile

Run: 27.60 mile
Run Time: 04:55:00

5 Day off

Sleep Hours: 9.00

6 Day off

Sleep Hours: 6.00

7 Recovery

Sleep Hours: 8.00
Run: 6.00 mile
Run Time: 00:45:00
Run Pace: 07:30 /mile

8 Recovery

Sleep Hours: 9.00
Run: 5.75 mile
Run Time: 00:45:00
Run Pace: 07:49.56 /mile

9 Workout

Sleep Hours: 6.00
Run: 7.00 mile
Run Time: 01:15:00
Run Pace: 10:42.85 /mile

10 40's

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

11 Long run

Sleep Hours: 10.00
Run: 9.20 mile
Run Time: 01:10:00
Run Pace: 07:36.52 /mile

Run: 33.95 mile
Run Time: 04:55:00

12 Day off

Sleep Hours: 7.00

13 Workout

Sleep Hours: 7.00
Run: 5.00 mile
Run Time: 01:00:00
Run Pace: 12:00 /mile

14 Up-beat recovery

Sleep Hours: 9.00
Run: 7.13 mile
Run Time: 00:50:00
Run Pace: 07:00.75 /mile

15 Recovery

Sleep Hours: 8.00
Run: 5.60 mile
Run Time: 00:45:00
Run Pace: 08:02.14 /mile

16 Workout

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

17 Sprint day

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

18 Day off

Sleep Hours: 9.00

Run: 29.73 mile
Run Time: 05:20:00

19 Day off

Sleep Hours: 7.00

20 Workout

Sleep Hours: 9.00
Run: 7.00 mile
Run Time: 01:15:00
Run Pace: 10:42.85 /mile

21 Recovery

Sleep Hours: 9.00
Run: 5.50 mile
Run Time: 00:48:00
Run Pace: 08:43.63 /mile

22 Workout

Sleep Hours: 10.00
Run: 7.00 mile
Run Time: 01:15:00
Run Pace: 10:42.85 /mile

23 Recovery

Run: 7.00 mile
Run Time: 00:50:00
Run Pace: 07:08.57 /mile

24 40's

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

25 Day off

Run: 32.50 mile
Run Time: 05:23:00

26 Long run

Sleep Hours: 10.00
Run Time: 01:08:00

27 Workout

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

28 Recovery

Sleep Hours: 8.00
Run: 6.25 mile
Run Time: 00:52:00
Run Pace: 08:19.2 /mile

29 Workout

Sleep Hours: 9.50
Run: 8.00 mile
Run Time: 01:15:00
Run Pace: 09:22.5 /mile

30 Long run

Sleep Hours: 8.00
Run: 7.75 mile
Run Time: 01:05:00
Run Pace: 08:23.22 /mile

31 40's

Sleep Hours: 7.50
Run: 6.00 mile
Run Time: 01:45:00
Run Pace: 17:30 /mile

1 Up-beat recovery

Sleep Hours: 8.00
Run: 7.75 mile
Run Time: 00:50:00
Run Pace: 06:27.09 /mile

Run: 42.75 mile
Run Time: 08:25:00

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