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Calendar of Tommy Flear - October, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
25

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:22:07, 01:07:54(01:30:01)
Run Pace: 07:22.33 /mile, 07:32.66 /mile
CoreCompleted
Pushups: 50

26 5x1000

Run: 3.00 mile, 3.00 mile, 4.64 mile, 2.37 mile(13.01 mile)
Run Time: 00:21:41, 00:23:25, 00:28:47, 00:19:00(01:32:53)
Run Pace: 07:13.66 /mile, 07:48.33 /mile, 06:12.19 /mile, 08:01.01 /mile
CoreCompleted
Pushups: 50

27

Run: 3.00 mile
Run Time: 00:21:31
Run Pace: 07:10.33 /mile

28

Walk: 1.95 mile
Walk Time: 00:30:00
Walk Pace: 15:23.07 /mile

29

Run: 7.00 mile
Run Time: 00:50:07
Run Pace: 07:09.57 /mile
CoreCompleted
Pushups: 50

30 Paul Short White Race 8k

Run: 1.56 mile, 0.50 mile, 8.00 km, 2.00 mile(9.03 mile)
Run Time: 00:11:26, 00:04:16, 00:26:26, 00:16:40(00:58:48)
Run Pace: 07:19.74 /mile, 08:32 /mile, 05:19.05 /mile, 08:20 /mile

1 Ernie's Loop + 1

Run: 13.00 mile
Run Time: 01:36:00
Run Pace: 07:23.07 /mile

Run: 57.04 mile
Run Time: 06:49:20
Pushups: 150
Walk: 1.95 mile
Walk Time: 00:30:00

2

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:22:09, 01:07:42(01:29:51)
Run Pace: 07:23 /mile, 07:31.33 /mile
CoreCompleted
Pushups: 50

3

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:31, 01:08:06(01:29:37)
Run Pace: 07:10.33 /mile, 07:34 /mile
Pushups: 25

4 Crack to Crack

Run: 2.00 mile, 9.06 mile, 2.00 mile(13.06 mile)
Run Time: 00:14:36, 00:55:39, 00:15:44(01:25:59)
Run Pace: 07:18 /mile, 06:08.54 /mile, 07:52 /mile

5

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:50, 01:07:42(01:29:32)
Run Pace: 07:16.66 /mile, 07:31.33 /mile
CoreCompleted
Pushups: 75

6

Run: 2.00 mile, 7.00 mile(9.00 mile)
Run Time: 00:14:43, 00:53:17(01:08:00)
Run Pace: 07:21.5 /mile, 07:36.71 /mile

7 5x2k w/ 4 min jog recovery

Run: 3.00 mile, 8.00 mile, 0.50 mile(11.50 mile)
Run Time: 00:23:44, 00:47:47, 00:03:51(01:15:22)
Run Pace: 07:54.66 /mile, 05:58.37 /mile, 07:42 /mile

8 Modified LOP + 1

Run: 16.00 mile
Run Time: 02:03:26
Run Pace: 07:42.87 /mile

Run: 85.56 mile
Run Time: 10:21:47
Pushups: 150

9

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:41, 01:08:38(01:30:19)
Run Pace: 07:13.66 /mile, 07:37.55 /mile
CoreCompleted
Pushups: 50

10 5x1000 w/ 3 min jog recovery

Run: 3.00 mile, 3.00 mile, 4.90 mile, 2.10 mile(13.00 mile)
Run Time: 00:21:07, 00:22:59, 00:31:19, 00:16:17(01:31:42)
Run Pace: 07:02.33 /mile, 07:39.66 /mile, 06:23.46 /mile, 07:45.23 /mile

11

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:22:13, 01:07:48(01:30:01)
Run Pace: 07:24.33 /mile, 07:32 /mile
CoreCompleted
Pushups: 50

12

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:40, 01:08:48(01:30:28)
Run Pace: 07:13.33 /mile, 07:38.66 /mile
CoreCompleted
Pushups: 50

13

Run: 3.00 mile, 6.00 mile(9.00 mile)
Run Time: 00:21:40, 00:44:30(01:06:10)
Run Pace: 07:13.33 /mile, 07:25 /mile
CoreCompleted
Pushups: 50

14 Rowan Border Battle 8k

Run: 3.00 mile, 8.00 km, 3.00 mile(10.97 mile)
Run Time: 00:22:55, 00:25:32, 00:24:52(01:13:19)
Run Pace: 07:38.33 /mile, 05:08.18 /mile, 08:17.33 /mile

15 OFF-Sick

Run: 68.97 mile
Run Time: 08:21:59
Pushups: 200

16

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:21:27, 01:13:45(01:35:12)
Run Pace: 07:09 /mile, 07:22.5 /mile
CoreCompleted
Pushups: 50

17

Run: 3.00 mile
Run Time: 00:21:22
Run Pace: 07:07.33 /mile
Walk: 2.04 mile
Walk Time: 00:31:11
Walk Pace: 15:17.15 /mile

18

Run: 8.00 mile
Run Time: 00:58:31
Run Pace: 07:18.87 /mile

19 16x400 w/ 100 jog recovery

Run: 2.00 mile, 3.00 mile, 5.00 mile, 1.00 mile(11.00 mile)
Run Time: 00:14:21, 00:22:16, 00:28:33, 00:08:42(01:13:52)
Run Pace: 07:10.5 /mile, 07:25.33 /mile, 05:42.6 /mile, 08:42 /mile

20

Run: 9.00 mile
Run Time: 01:06:41
Run Pace: 07:24.55 /mile
CoreCompleted
Pushups: 50

21

Run: 10.00 mile
Run Time: 01:11:24
Run Pace: 07:08.4 /mile

22 Kelly Drive

Run: 12.00 mile
Run Time: 01:27:29
Run Pace: 07:17.41 /mile

Run: 66.00 mile
Run Time: 07:54:31
Pushups: 100
Walk: 2.04 mile
Walk Time: 00:31:11

23

Run: 9.00 mile
Run Time: 01:03:52
Run Pace: 07:05.77 /mile

24 2 Mile Pre

Run: 3.00 mile, 2.50 mile, 2.50 mile(8.00 mile)
Run Time: 00:22:10, 00:13:41, 00:18:40(00:54:31)
Run Pace: 07:23.33 /mile, 05:28.4 /mile, 07:28 /mile

25

Run: 7.10 mile
Run Time: 00:54:30
Run Pace: 07:40.56 /mile

26

Run: 6.00 mile
Run Time: 00:45:46
Run Pace: 07:37.66 /mile

27

Run: 4.00 mile
Run Time: 00:30:11
Run Pace: 07:32.75 /mile

28 MACs 8k @ Misericordia

Run: 2.00 mile, 0.25 mile, 8.00 km, 1.14 mile(8.36 mile)
Run Time: 00:15:17, 00:02:02, 00:27:29, 00:10:04(00:54:52)
Run Pace: 07:38.5 /mile, 08:08 /mile, 05:31.72 /mile, 08:49.82 /mile

29 Loop of ass

Run: 12.05 mile
Run Time: 01:30:12
Run Pace: 07:29.12 /mile

Run: 54.51 mile
Run Time: 06:33:54

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