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Calendar of Brianna Medcalf - October, 2021

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
27 Recovery + 8x hill sprints

Run: 0.85 mile, 4.01 mile(4.86 mile)
Run Time: 00:06:36, 00:33:00(00:39:36)
Run Pace: 07:45.88 /mile, 08:13.76 /mile

28 Steady & shake out

Run: 2.33 mile, 0.34 mile, 4.01 mile(6.68 mile)
Run Time: 00:20:12, 00:03:01, 00:28:49(00:52:02)
Run Pace: 08:40.17 /mile, 08:52.35 /mile, 07:11.17 /mile

29 6xk

Run: 2.00 mile, 0.39 mile, 4.51 mile, 2.00 mile(8.90 mile)
Run Time: 00:16:50, 00:02:28, 00:40:00, 00:19:52(01:19:10)
Run Pace: 08:25 /mile, 06:19.48 /mile, 08:52.15 /mile, 09:56 /mile

30
1 Pre-meet

Run: 0.32 mile, 3.43 mile(3.75 mile)
Run Time: 00:03:03, 00:27:06(00:30:09)
Run Pace: 09:31.87 /mile, 07:54.05 /mile

2 Louisville per-nat meet

Run: 2.00 mile, 6.00 km, 2.04 mile(7.77 mile)
Run Time: 00:17:08, 00:25:29, 00:19:21(01:01:58)
Run Pace: 08:34 /mile, 06:50.11 /mile, 09:29.11 /mile

3 Beach Long Run

Run: 0.31 mile, 9.13 mile(9.44 mile)
Run Time: 00:03:00, 01:10:00(01:13:00)
Run Pace: 09:40.64 /mile, 07:40.02 /mile

Run: 41.40 mile
Run Time: 05:35:55

4 Recovery + 8x hill sprints

Run: 0.90 mile, 4.50 mile(5.40 mile)
Run Time: 00:07:23, 00:37:11(00:44:34)
Run Pace: 08:12.22 /mile, 08:15.77 /mile

5 3x(800, 800, 400) rest: 1:30/3:00

Run: 3.01 mile, 2.01 mile, 0.21 mile, 4.45 mile, 2.00 mile(11.68 mile)
Run Time: 00:24:31, 00:16:41, 00:01:08, 00:37:54, 00:18:51(01:39:05)
Run Pace: 08:08.70 /mile, 08:18.00 /mile, 05:23.80 /mile, 08:31.01 /mile, 09:25.5 /mile

6 Recovery

Run: 0.31 mile, 3.50 mile(3.81 mile)
Run Time: 00:03:01, 00:32:43(00:35:44)
Run Pace: 09:43.87 /mile, 09:20.85 /mile

7 Recovery + 6x120m strides

Run: 0.75 mile, 2.10 mile(2.85 mile)
Run Time: 00:06:23, 00:17:39(00:24:02)
Run Pace: 08:30.66 /mile, 08:24.28 /mile

8 18min tempo, 2x400m, 2x200m

Run: 2.25 mile, 2.77 mile, 0.93 mile, 2.01 mile(7.96 mile)
Run Time: 00:18:47, 00:18:00, 00:07:53, 00:18:12(01:02:52)
Run Pace: 08:20.88 /mile, 06:29.89 /mile, 08:28.60 /mile, 09:03.28 /mile

9
10 Long run w/ pickups

Run: 9.08 mile
Run Time: 01:04:37
Run Pace: 07:06.98 /mile

Run: 40.78 mile
Run Time: 05:30:54

11

Run: 0.72 mile, 4.35 mile(5.07 mile)
Run Time: 00:04:47, 00:34:04(00:38:51)
Run Pace: 06:38.61 /mile, 07:49.88 /mile

12 2x 1200, 800, 400

Run: 3.01 mile, 2.35 mile, 3.64 mile, 2.01 mile(11.01 mile)
Run Time: 00:26:04, 00:19:00, 00:27:50, 00:18:49(01:31:43)
Run Pace: 08:39.60 /mile, 08:05.10 /mile, 07:38.79 /mile, 09:21.69 /mile

13

Run: 0.31 mile, 4.11 mile(4.42 mile)
Run Time: 00:03:00, 00:34:58(00:37:58)
Run Pace: 09:40.64 /mile, 08:30.46 /mile

14

Run: 3.57 mile
Run Time: 00:26:44
Run Pace: 07:29.29 /mile

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16 Wilmington Race Day

Run: 2.01 mile, 3.10 mile, 2.12 mile(7.23 mile)
Run Time: 00:17:08, 00:19:46, 00:18:21(00:55:15)
Run Pace: 08:31.44 /mile, 06:22.58 /mile, 08:39.33 /mile

17 Long run

Run: 9.01 mile
Run Time: 01:03:01
Run Pace: 06:59.64 /mile

Run: 40.31 mile
Run Time: 05:13:32

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