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Calendar of Tommy Flear - November, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31

Run: 9.00 mile
Run Time: 01:06:37
Run Pace: 07:24.11 /mile
CoreCompleted

1

Run: 8.00 mile
Run Time: 00:58:57
Run Pace: 07:22.12 /mile
CoreCompleted

2 4 Mile SML Thresh

Run: 3.00 mile, 4.00 mile, 3.09 mile(10.09 mile)
Run Time: 00:22:23, 00:23:34, 00:22:08(01:08:05)
Run Pace: 07:27.66 /mile, 05:53.5 /mile, 07:09.77 /mile

3

Run: 9.00 mile
Run Time: 01:06:43
Run Pace: 07:24.77 /mile
CoreCompleted

4

Run: 2.00 mile, 7.00 mile(9.00 mile)
Run Time: 00:14:36, 00:50:02(01:04:38)
Run Pace: 07:18 /mile, 07:08.85 /mile
CoreCompleted

5 3 x (4 x 400)

Run: 3.00 mile, 4.24 mile, 2.76 mile(10.00 mile)
Run Time: 00:22:35, 00:26:00, 00:19:44(01:08:19)
Run Pace: 07:31.66 /mile, 06:07.92 /mile, 07:08.98 /mile

6 Desales Long Run

Run: 12.00 mile
Run Time: 01:27:38
Run Pace: 07:18.16 /mile

Run: 67.09 mile
Run Time: 08:00:57

7 OFF- Foot
8 15 min TTC Fartlek

Run: 3.00 mile, 2.40 mile, 1.60 mile(7.00 mile)
Run Time: 00:22:18, 00:15:00, 00:12:03(00:49:21)
Run Pace: 07:26 /mile, 06:15 /mile, 07:31.87 /mile

9

Run: 6.00 mile
Run Time: 00:44:03
Run Pace: 07:20.5 /mile

10

Run: 5.00 mile
Run Time: 00:35:58
Run Pace: 07:11.6 /mile

11

Run: 4.00 mile
Run Time: 00:29:11
Run Pace: 07:17.75 /mile

12 Regionals 8k @ Desales

Run: 3.00 mile, 8.00 km, 1.00 mile(8.97 mile)
Run Time: 00:22:06, 00:26:36, 00:08:48(00:57:30)
Run Pace: 07:22 /mile, 05:21.06 /mile, 08:48 /mile

13 Season Review/ OFF->

Run: 30.97 mile
Run Time: 03:36:03

14
15
16
17
18
19
20 <- OFF
21

Run: 4.00 mile
Run Time: 00:28:30
Run Pace: 07:07.5 /mile
CoreCompleted

22

Run: 5.00 mile
Run Time: 00:36:13
Run Pace: 07:14.6 /mile
CoreCompleted

23

Run: 6.00 mile
Run Time: 00:43:36
Run Pace: 07:16 /mile

24

Run: 6.00 mile
Run Time: 00:42:31
Run Pace: 07:05.16 /mile
CoreCompleted

25

Run: 7.00 mile
Run Time: 00:51:21
Run Pace: 07:20.14 /mile
CoreCompleted

26 OFF- Sick

Walk: 2.00 mile
Walk Time: 00:31:55
Walk Pace: 15:57.5 /mile

27 OFF- Sick

Walk: 2.00 mile
Walk Time: 00:30:44
Walk Pace: 15:22 /mile

Run: 28.00 mile
Run Time: 03:22:11
Walk: 4.00 mile
Walk Time: 01:02:39

28

Run: 5.00 mile
Run Time: 00:37:37
Run Pace: 07:31.4 /mile
CoreCompleted

29

Run: 6.00 mile
Run Time: 00:44:29
Run Pace: 07:24.83 /mile
CoreCompleted

30

Run: 6.00 mile
Run Time: 00:43:36
Run Pace: 07:16 /mile

1
2
3
4

Run: 17.00 mile
Run Time: 02:05:42

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