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Calendar of Tommy Flear - December, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

4

Run: 9.00 mile
Run Time: 01:09:46
Run Pace: 07:45.11 /mile
CoreCompleted
Pull-up: 9, 8, 6(23)
Pushups: 75

5

Run: 9.00 mile
Run Time: 01:09:56
Run Pace: 07:46.22 /mile
CoreCompleted
Pull-up: 16, 6(22)
Pushups: 100

6

Run: 9.00 mile
Run Time: 01:09:35
Run Pace: 07:43.88 /mile
CoreCompleted
Pull-up: 24, 7(31)
Pushups: 100

7

Run: 9.00 mile
Run Time: 01:07:41
Run Pace: 07:31.22 /mile
CoreCompleted
Pull-up: 10, 21(31)

8 15 min Fartlek

Run: 9.00 mile
Run Time: 01:04:15
Run Pace: 07:08.33 /mile
CoreCompleted
Pull-up: 10, 16, 7(33)
Pushups: 50

9

Run: 8.00 mile
Run Time: 00:59:48
Run Pace: 07:28.5 /mile

10 Ernie's Loop

Run: 12.00 mile
Run Time: 01:29:10
Run Pace: 07:25.83 /mile

Run: 65.00 mile
Run Time: 08:10:11
Pull-up: 140
Pushups: 325

11

Run: 10.00 mile
Run Time: 01:14:39
Run Pace: 07:27.9 /mile
CoreCompleted
Pull-up: 30, 8(38)
Pushups: 100

12 4x400

Run: 3.00 mile, 3.00 mile, 1.50 mile, 4.50 mile(12.00 mile)
Run Time: 00:21:11, 00:22:32, 00:08:36, 00:34:59(01:27:18)
Run Pace: 07:03.66 /mile, 07:30.66 /mile, 05:44 /mile, 07:46.44 /mile
Pull-up: 10, 16, 7(33)
CoreCompleted
Pushups: 25

13 15 min TTC thresh

Run: 3.00 mile, 3.00 mile, 2.69 mile, 3.32 mile(12.01 mile)
Run Time: 00:21:20, 00:22:32, 00:15:00, 00:25:06(01:23:58)
Run Pace: 07:06.66 /mile, 07:30.66 /mile, 05:34.57 /mile, 07:33.61 /mile
CoreCompleted
Pull-up: 10, 8(18)
Pushups: 50

14

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Time: 00:21:29, 01:01:54(01:23:23)
Run Pace: 07:09.66 /mile, 07:44.25 /mile
CoreCompleted
Pull-up: 18
Pushups: 25

15

Run: 9.00 mile
Run Time: 01:08:29
Run Pace: 07:36.55 /mile

16 OFF-Sick
17

Run: 8.00 mile
Run Time: 00:57:29
Run Pace: 07:11.12 /mile

Run: 62.01 mile
Run Time: 07:35:16
Pull-up: 107
Pushups: 200

18

Run: 8.00 mile
Run Time: 00:56:23
Run Pace: 07:02.87 /mile

19 6x400

Run: 3.00 mile, 3.00 mile, 2.25 mile, 4.75 mile(13.00 mile)
Run Time: 00:21:03, 00:22:51, 00:12:55, 00:37:28(01:34:17)
Run Pace: 07:01 /mile, 07:37 /mile, 05:44.44 /mile, 07:53.26 /mile
CoreCompleted
Pushups: 100

20

Run: 9.00 mile, 4.00 mile(13.00 mile)
Run Time: 01:03:30, 00:30:20(01:33:50)
Run Pace: 07:03.33 /mile, 07:35 /mile
CoreCompleted
Pushups: 100

21 20 min TTC thresh

Run: 3.00 mile, 3.61 mile, 3.44 mile, 3.00 mile(13.05 mile)
Run Time: 00:22:28, 00:20:00, 00:25:30, 00:21:41(01:29:39)
Run Pace: 07:29.33 /mile, 05:32.40 /mile, 07:24.76 /mile, 07:13.66 /mile
CoreCompleted

22

Run: 10.00 mile
Run Time: 01:12:33
Run Pace: 07:15.3 /mile
CoreCompleted
Pushups: 75

23 15 min Fartlek

Run: 8.00 mile
Run Time: 00:57:11
Run Pace: 07:08.87 /mile

24 Aubrey's Loop

Run: 15.30 mile
Run Time: 01:51:49
Run Pace: 07:18.49 /mile

Run: 80.35 mile
Run Time: 09:35:42
Pushups: 275

25

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:02:56, 00:20:55(01:23:51)
Run Pace: 06:59.55 /mile, 06:58.33 /mile

26 10x400

Run: 3.00 mile, 3.75 mile, 3.25 mile, 3.00 mile(13.00 mile)
Run Time: 00:22:22, 00:21:49, 00:25:05, 00:21:43(01:30:59)
Run Pace: 07:27.33 /mile, 05:49.06 /mile, 07:43.07 /mile, 07:14.33 /mile
CoreCompleted
Pushups: 50

27

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:04:06, 00:21:39(01:25:45)
Run Pace: 07:07.33 /mile, 07:13 /mile
CoreCompleted
Pushups: 75

28 5 mile SML thresh

Run: 3.00 mile, 5.00 mile, 2.00 mile, 3.00 mile(13.00 mile)
Run Time: 00:22:58, 00:28:52, 00:15:18, 00:21:25(01:28:33)
Run Pace: 07:39.33 /mile, 05:46.4 /mile, 07:39 /mile, 07:08.33 /mile
CoreCompleted

29

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:03:50, 00:21:13(01:25:03)
Run Pace: 07:05.55 /mile, 07:04.33 /mile
CoreCompleted
Pushups: 75

30 20 min Fartlek

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:01:00, 00:20:49(01:21:49)
Run Pace: 06:46.66 /mile, 06:56.33 /mile
CoreCompleted
Pushups: 75

31 1 + LOP / End of Year Review

Run: 16.16 mile
Run Time: 02:00:01
Run Pace: 07:25.60 /mile

Run: 90.16 mile
Run Time: 10:36:01
Pushups: 275

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