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Calendar of tom hanlon - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31 25 min run 45 min bike

Run: 4.00 mile(4.00 mile)
Run Time: 00:25:00, 00:45:00(01:10:00)
Run Pace: 06:15 /mile
1 6x150 + 16 min bike

Run: 5.00 mile(5.00 mile)
Run Time: 00:33:00, 00:16:00(00:49:00)
Run Pace: 06:36 /mile
2
3

Run: 7.00 mile
Run Time: 00:47:00
Run Pace: 06:42.85 /mile
4
5 4x600 @ 1:43

Run: 2.00 mile, 3.50 mile(5.50 mile)
Run Time: 00:10:00, 00:25:00(00:35:00)
Run Pace: 05:00 /mile, 07:08.57 /mile
6 40 min bike 10 min run

Run: 1.50 mile
Run Time: 00:50:00
Run Pace: 33:20 /mile

Run: 23.00 mile
Run Time: 04:11:00
7 30 minute LT + 4x200

Run: 5.50 mile, 3.00 mile(8.50 mile)
Run Time: 00:30:00, 00:20:00(00:50:00)
Run Pace: 05:27.27 /mile, 06:40 /mile
8 20 min run 20 min bike

Run: 3.40 mile
Run Time: 00:40:00
Run Pace: 11:45.88 /mile
9 8x200 34 down to 30

Run: 3.80 mile
Run Time: 00:21:00
Run Pace: 05:31.57 /mile
10
11 Premeet

Run: 3.50 mile
Run Time: 00:23:00
Run Pace: 06:34.28 /mile
12 Bowdoin meet

Run: 1000.00 m, 800.00 m, 3.80 mile(4.92 mile)
Run Time: 00:02:35, 00:02:02, 00:26:00(00:30:37)
Run Pace: 04:09.43 /mile, 04:05.41 /mile, 06:50.52 /mile
13 20 min run 20 min bike

Run: 3.00 mile
Run Time: 00:40:00
Run Pace: 13:20 /mile

Run: 27.12 mile
Run Time: 03:24:37
14

Run: 9.30 mile
Run Time: 01:00:00
Run Pace: 06:27.09 /mile
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20

Run: 9.30 mile
Run Time: 01:00:00
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