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Calendar of Tommy Flear - November, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30

Run: 7.00 mile
Run Time: 00:54:08
Run Pace: 07:44 /mile
CoreCompleted
Pushups: 50
31

Run: 8.00 mile
Run Time: 01:00:20
Run Pace: 07:32.5 /mile
CoreCompleted
Pushups: 25
1

Run: 8.00 mile
Run Time: 01:00:10
Run Pace: 07:31.25 /mile
CoreCompleted
Pushups: 50
2

Run: 8.00 mile
Run Time: 00:59:17
Run Pace: 07:24.62 /mile
CoreCompleted
Pushups: 50
3

Run: 7.00 mile
Run Time: 00:51:59
Run Pace: 07:25.57 /mile
CoreCompleted
Pushups: 50
4 12x400 w/ 200(1 min) jog rest

Run: 3.00 mile, 4.51 mile, 2.50 mile(10.01 mile)
Run Time: 00:22:34, 00:25:50, 00:19:02(01:07:26)
Run Pace: 07:31.33 /mile, 05:43.68 /mile, 07:36.8 /mile
5

Run: 12.00 mile
Run Time: 01:29:20
Run Pace: 07:26.66 /mile

Run: 60.01 mile
Run Time: 07:22:40
Pushups: 225
6

Run: 8.00 mile
Run Time: 01:02:37
Run Pace: 07:49.62 /mile
7 3 x Mile @ Thresh Pace w/ 1 min jog recovery

Run: 3.00 mile, 3.20 mile, 1.53 mile(7.73 mile)
Run Time: 00:22:03, 00:19:06, 00:11:36(00:52:45)
Run Pace: 07:21 /mile, 05:58.12 /mile, 07:34.90 /mile
8

Run: 6.00 mile
Run Time: 00:45:13
Run Pace: 07:32.16 /mile
9

Run: 5.00 mile
Run Time: 00:38:39
Run Pace: 07:43.8 /mile
10

Run: 4.00 mile
Run Time: 00:29:51
Run Pace: 07:27.75 /mile
11 Metro Regional Championships @ Rowan

Run: 2.69 mile, 8.00 km, 1.35 mile(9.01 mile)
Run Time: 00:20:00, 00:24:59, 00:11:24(00:56:23)
Run Pace: 07:26.09 /mile, 05:01.55 /mile, 08:26.66 /mile
12

Run: 12.00 mile
Run Time: 01:27:25
Run Pace: 07:17.08 /mile

Run: 51.74 mile
Run Time: 06:12:53
13

Run: 8.00 mile
Run Time: 00:56:11
Run Pace: 07:01.37 /mile
14 3 x Mile @ Thresh Pace w/ 1 min jog recovery

Run: 3.00 mile, 3.18 mile, 1.56 mile(7.74 mile)
Run Time: 00:21:43, 00:19:01, 00:11:21(00:52:05)
Run Pace: 07:14.33 /mile, 05:58.80 /mile, 07:16.53 /mile
15

Run: 6.00 mile
Run Time: 00:43:47
Run Pace: 07:17.83 /mile
16

Run: 5.00 mile
Run Time: 00:37:43
Run Pace: 07:32.6 /mile
17

Run: 4.00 mile
Run Time: 00:29:34
Run Pace: 07:23.5 /mile
18 Nationals @ Dickinson

Run: 3.00 mile, 8.00 km, 0.56 mile(8.53 mile)
Run Time: 00:22:27, 00:26:30, 00:04:56(00:53:53)
Run Pace: 07:29 /mile, 05:19.85 /mile, 08:48.57 /mile
19 Season Review // OFF->

Run: 39.27 mile
Run Time: 04:33:13
20

Walk: 1.48 mile
Walk Time: 00:30:04
Walk Pace: 20:18.91 /mile
21

Walk: 1.87 mile
Walk Time: 00:29:57
Walk Pace: 16:00.96 /mile
22 <-OFF

Walk: 1.86 mile
Walk Time: 00:30:05
Walk Pace: 16:10.43 /mile
23

Run: 4.00 mile
Run Time: 00:28:55
Run Pace: 07:13.75 /mile
CoreCompleted
Pushups: 25
Pull-up: 7
24

Run: 4.00 mile
Run Time: 00:29:51
Run Pace: 07:27.75 /mile
Pushups: 25
Pull-up: 7, 3(10)
25

Run: 5.00 mile
Run Time: 00:36:50
Run Pace: 07:22 /mile
CoreCompleted
Pushups: 50
Pull-up: 14
26

Run: 5.00 mile
Run Time: 00:36:45
Run Pace: 07:21 /mile
CoreCompleted
Pull-up: 21
Pushups: 75

Walk: 5.21 mile
Walk Time: 01:30:06
Run: 18.00 mile
Run Time: 02:12:21
Pushups: 175
Pull-up: 52
27

Run: 6.00 mile
Run Time: 00:46:43
Run Pace: 07:47.16 /mile
CoreCompleted
Pull-up: 9, 21(30)
Pushups: 100
28

Run: 6.00 mile
Run Time: 00:47:08
Run Pace: 07:51.33 /mile
CoreCompleted
Pushups: 100
Pull-up: 14, 10(24)
29

Run: 7.00 mile
Run Time: 00:54:51
Run Pace: 07:50.14 /mile
CoreCompleted
Pushups: 100
Pull-up: 8, 21(29)
30

Run: 7.00 mile
Run Time: 00:53:51
Run Pace: 07:41.57 /mile
CoreCompleted
Pull-up: 28
Pushups: 100
1

Run: 7.00 mile
Run Time: 00:49:38
Run Pace: 07:05.42 /mile
Pushups: 75
2

Run: 7.00 mile
Run Time: 00:54:47
Run Pace: 07:49.57 /mile
3

Run: 10.00 mile
Run Time: 01:15:50
Run Pace: 07:35 /mile

Run: 50.00 mile
Run Time: 06:22:48
Pull-up: 111
Pushups: 475
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