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Calendar of Tommy Flear - January, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
26

Run: 8.00 mile, 3.00 mile(11.00 mile)
Run Time: 00:56:40, 00:21:39(01:18:19)
Run Pace: 07:05 /mile, 07:13 /mile
CoreCompleted
Pushups: 50, 15(65)

27 8x400 w/ 1 min rest

Run: 3.00 mile, 3.00 mile, 2.45 mile, 3.55 mile(12.00 mile)
Run Time: 00:21:45, 00:21:59, 00:17:31, 00:26:40(01:27:55)
Run Pace: 07:15 /mile, 07:19.66 /mile, 07:08.97 /mile, 07:30.70 /mile
CoreCompleted
Pushups: 50, 20(70)

28

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:05:15, 00:21:48(01:27:03)
Run Pace: 07:15 /mile, 07:16 /mile
Pushups: 50, 20(70)

29 25 min neighborhood thresh

Run: 3.00 mile, 4.42 mile, 2.59 mile, 3.00 mile(13.01 mile)
Run Time: 00:22:02, 00:25:00, 00:18:11, 00:21:56(01:27:09)
Run Pace: 07:20.66 /mile, 05:39.36 /mile, 07:01.23 /mile, 07:18.66 /mile
CoreCompleted
Pushups: 50, 15(65)

30

Run: 10.00 mile
Run Time: 01:11:01
Run Pace: 07:06.1 /mile
CoreCompleted
Pushups: 50, 15, 10(75)

31

Run: 8.00 mile, 3.00 mile(11.00 mile)
Run Time: 00:57:50, 00:21:54(01:19:44)
Run Pace: 07:13.75 /mile, 07:18 /mile
Pushups: 50, 30(80)

1 LOP + 1

Run: 16.00 mile
Run Time: 01:59:18
Run Pace: 07:27.37 /mile
CoreCompleted
Pushups: 50, 30(80)

Run: 85.01 mile
Run Time: 10:10:29
Pushups: 505

2

Run: 6.00 mile, 3.00 mile(9.00 mile)
Run Time: 00:43:13, 00:24:13(01:07:26)
Run Pace: 07:12.16 /mile, 08:04.33 /mile
CoreCompleted
Pushups: 25

3 10x400 w/ 1 min jog rest

Run: 3.00 mile, 3.14 mile, 1.36 mile, 1.50 mile(9.00 mile)
Run Time: 00:21:30, 00:22:07, 00:10:26, 00:11:47(01:05:50)
Run Pace: 07:10 /mile, 07:02.61 /mile, 07:40.29 /mile, 07:51.33 /mile
Pushups: 50, 30(80)

4

Run: 9.00 mile
Run Time: 01:07:18
Run Pace: 07:28.66 /mile
Pushups: 50, 30(80)

5 25 min neighborhood thresh

Run: 3.00 mile, 4.42 mile, 2.60 mile(10.02 mile)
Run Time: 00:21:33, 00:25:01, 00:18:32(01:05:06)
Run Pace: 07:11 /mile, 05:39.59 /mile, 07:07.69 /mile
CoreCompleted
Pushups: 50, 20(70)

6

Run: 4.00 mile, 4.06 mile(8.06 mile)
Run Time: 00:28:50, 00:29:25(00:58:15)
Run Pace: 07:12.5 /mile, 07:14.72 /mile
CoreCompleted
Pushups: 50, 20, 15(85)

7 20 min Fartlek

Run: 9.00 mile
Run Time: 01:01:34
Run Pace: 06:50.44 /mile
CoreCompleted
Pushups: 50, 20(70)

8 OC Long

Run: 16.00 mile
Run Time: 01:53:49
Run Pace: 07:06.81 /mile
CoreCompleted
Pushups: 50, 40(90)

Run: 70.08 mile
Run Time: 08:19:18
Pushups: 500

9
10
11
12
13
14
15
16

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:21:18, 01:11:47(01:33:05)
Run Pace: 07:06 /mile, 07:10.7 /mile
CoreCompleted
Pushups: 50

17 2 x (800, 2x400, 4x200)

Run: 3.00 mile, 3.00 mile, 6.00 mile, 2.00 mile(14.00 mile)
Run Time: 00:21:43, 00:21:27, 00:36:40, 00:15:56(01:35:46)
Run Pace: 07:14.33 /mile, 07:09 /mile, 06:06.66 /mile, 07:58 /mile
CoreCompleted
Pushups: 75

18

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:21:31, 01:12:36(01:34:07)
Run Pace: 07:10.33 /mile, 07:15.6 /mile
CoreCompleted

19
20
21 Lehigh Mile

Run: 3.00 mile, 1.00 mile, 4.00 mile(8.00 mile)
Run Time: 00:21:48, 00:04:26, 00:29:27(00:55:41)
Run Pace: 07:16 /mile, 04:26 /mile, 07:21.75 /mile

22 LOP + 1

Run: 16.00 mile
Run Time: 01:53:17
Run Pace: 07:04.81 /mile
CoreCompleted
Pushups: 75

Run: 64.00 mile
Run Time: 07:31:56
Pushups: 200

23

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:21:36, 01:12:44(01:34:20)
Run Pace: 07:12 /mile, 07:16.4 /mile
CoreCompleted
Pushups: 25

24 12x400 w/ 1 min jog rest

Run: 3.00 mile, 3.00 mile, 4.50 mile, 2.50 mile(13.00 mile)
Run Time: 00:21:34, 00:21:36, 00:25:44, 00:18:38(01:27:32)
Run Pace: 07:11.33 /mile, 07:12 /mile, 05:43.11 /mile, 07:27.2 /mile
CoreCompleted
Pushups: 100

25

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:15, 01:05:51(01:27:06)
Run Pace: 07:05 /mile, 07:19 /mile
CoreCompleted
Pushups: 100

26

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:21:19, 01:13:09(01:34:28)
Run Pace: 07:06.33 /mile, 07:18.9 /mile
CoreCompleted
Pushups: 75

27

Run: 2.00 mile, 6.00 mile(8.00 mile)
Run Time: 00:14:01, 00:43:15(00:57:16)
Run Pace: 07:00.5 /mile, 07:12.5 /mile
Pushups: 100

28 Haverford McElligot Invite 3k

Run: 3.12 mile, 3.00 km, 5.03 mile(10.01 mile)
Run Time: 00:22:06, 00:08:40, 00:37:56(01:08:42)
Run Pace: 07:05 /mile, 04:38.95 /mile, 07:32.48 /mile
Pushups: 25

29 LOP + 1

Run: 16.00 mile
Run Time: 01:56:05
Run Pace: 07:15.31 /mile
CoreCompleted
Pushups: 75

Run: 85.01 mile
Run Time: 10:05:29
Pushups: 500

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