<

Calendar of Tommy Flear - September, 2022

>
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
29

Run: 8.00 mile
Run Time: 00:57:40
Run Pace: 07:12.5 /mile

30 4 Mile SML Thresh

Run: 3.00 mile, 4.00 mile, 2.00 mile(9.00 mile)
Run Time: 00:22:48, 00:22:43, 00:15:15(01:00:46)
Run Pace: 07:36 /mile, 05:40.75 /mile, 07:37.5 /mile

31

Run: 9.00 mile
Run Time: 01:05:27
Run Pace: 07:16.33 /mile

1
2
3 5x1200 + 1600 w/ 1 min rest

Run: 3.17 mile, 5.36 mile, 1.50 mile(10.03 mile)
Run Time: 00:23:46, 00:30:32, 00:10:54(01:05:12)
Run Pace: 07:29.84 /mile, 05:41.79 /mile, 07:16 /mile

4 Mullica Hill Long

Run: 15.00 mile
Run Time: 01:48:44
Run Pace: 07:14.93 /mile

Run: 51.03 mile
Run Time: 05:57:49

5

Run: 10.00 mile, 3.00 mile(13.00 mile)
Run Time: 01:14:27, 00:22:05(01:36:32)
Run Pace: 07:26.7 /mile, 07:21.66 /mile

6

Run: 11.00 mile
Run Time: 01:22:11
Run Pace: 07:28.27 /mile

7 5 Mile SML Thresh

Run: 3.00 mile, 5.00 mile, 2.00 mile(10.00 mile)
Run Time: 00:22:30, 00:28:09, 00:15:00(01:05:39)
Run Pace: 07:30 /mile, 05:37.8 /mile, 07:30 /mile

8
9
10
11

Run: 34.00 mile
Run Time: 04:04:22

12
13 4 Mile SML Fartlek

Run: 12.00 mile
Run Time: 01:24:03
Run Pace: 07:00.25 /mile

14

Run: 11.00 mile
Run Time: 01:20:30
Run Pace: 07:19.09 /mile

15

Run: 7.00 mile
Run Time: 00:50:12
Run Pace: 07:10.28 /mile

16 Haverford Main Line Invite

Run: 2.00 mile, 3.00 mile, 4.00 mile, 5.00 mile(14.00 mile)
Run Time: 00:14:44, 00:22:09, 00:20:56, 00:38:26(01:36:15)
Run Pace: 07:22 /mile, 07:23 /mile, 05:14 /mile, 07:41.2 /mile

17

Run: 10.00 mile
Run Time: 01:14:40
Run Pace: 07:28 /mile

18 LOP

Run: 15.20 mile
Run Time: 01:51:53
Run Pace: 07:21.64 /mile

Run: 69.20 mile
Run Time: 08:17:33

19

Run: 10.00 mile
Run Time: 01:12:50
Run Pace: 07:17 /mile

20 Prefontaine

Run: 3.27 mile, 1.00 mile, 7.22 mile(11.49 mile)
Run Time: 00:23:36, 00:05:01, 00:52:58(01:21:35)
Run Pace: 07:13.02 /mile, 05:01 /mile, 07:20.16 /mile

21 6 mile SML thresh

Run: 2.00 mile, 6.00 mile, 2.05 mile(10.05 mile)
Run Time: 00:14:46, 00:35:09, 00:15:09(01:05:04)
Run Pace: 07:23 /mile, 05:51.5 /mile, 07:23.41 /mile

22

Run: 10.26 mile
Run Time: 01:15:28
Run Pace: 07:21.32 /mile

23

Run: 10.00 mile
Run Time: 01:12:53
Run Pace: 07:17.3 /mile

24 6 x mile repeats w/ 1 min jog rest

Run: 3.50 mile, 6.60 mile, 3.00 mile(13.10 mile)
Run Time: 00:26:02, 00:37:59, 00:22:35(01:26:36)
Run Pace: 07:26.28 /mile, 05:45.30 /mile, 07:31.66 /mile

25 LOP

Run: 15.17 mile
Run Time: 01:49:21
Run Pace: 07:12.49 /mile

Run: 80.07 mile
Run Time: 09:23:47

26 OFF
27 3 x 1k w/ 600 jog rest(ab 3 mins)

Run: 3.00 mile, 2.80 mile, 4.20 mile(10.00 mile)
Run Time: 00:22:27, 00:16:37, 00:30:32(01:09:36)
Run Pace: 07:29 /mile, 05:56.07 /mile, 07:16.19 /mile

28

Run: 10.00 mile
Run Time: 01:12:34
Run Pace: 07:15.4 /mile

29
30
1
2

Run: 20.00 mile
Run Time: 02:22:10

Please enter your exercise information