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Calendar of Tommy Flear - March, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
27

Run: 3.00 mile, 7.00 mile(10.00 mile)
Run Time: 00:21:45, 00:50:44(01:12:29)
Run Pace: 07:15 /mile, 07:14.85 /mile

28

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:22, 01:04:27(01:25:49)
Run Pace: 07:07.33 /mile, 07:09.66 /mile
CoreCompleted
Pushups: 100

1

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:21:25, 01:14:02(01:35:27)
Run Pace: 07:08.33 /mile, 07:24.2 /mile
CoreCompleted
Pushups: 100

2

Run: 9.00 mile
Run Time: 01:05:39
Run Pace: 07:17.66 /mile
CoreCompleted
Pushups: 100

3

Run: 2.00 mile, 6.00 mile(8.00 mile)
Run Time: 00:14:17, 00:41:23(00:55:40)
Run Pace: 07:08.5 /mile, 06:53.83 /mile
CoreCompleted
Pushups: 100

4 20 min SML thresh

Run: 3.00 mile, 3.44 mile, 2.61 mile(9.05 mile)
Run Time: 00:21:06, 00:20:00, 00:17:48(00:58:54)
Run Pace: 07:02 /mile, 05:48.83 /mile, 06:49.19 /mile
CoreCompleted
Pushups: 100

5

Run: 15.00 mile
Run Time: 01:48:53
Run Pace: 07:15.53 /mile
Pushups: 100

Run: 76.05 mile
Run Time: 09:02:51
Pushups: 600

6

Run: 8.01 mile, 3.01 mile(11.02 mile)
Run Time: 00:56:26, 00:20:56(01:17:22)
Run Pace: 07:02.72 /mile, 06:57.27 /mile
CoreCompleted
Pushups: 100

7 5x1000 w/ 3 min(600) jog recovery

Run: 3.01 mile, 4.71 mile, 2.26 mile, 3.01 mile(12.99 mile)
Run Time: 00:21:56, 00:28:04, 00:16:35, 00:20:45(01:27:20)
Run Pace: 07:17.20 /mile, 05:57.53 /mile, 07:20.26 /mile, 06:53.62 /mile
CoreCompleted
Pushups: 100

8

Run: 8.00 mile, 3.00 mile(11.00 mile)
Run Time: 00:56:53, 00:21:03(01:17:56)
Run Pace: 07:06.62 /mile, 07:01 /mile
CoreCompleted
Pushups: 100

9 5 mile SML thresh

Run: 3.00 mile, 5.00 mile, 1.09 mile, 3.00 mile(12.09 mile)
Run Time: 00:21:26, 00:28:08, 00:07:28, 00:21:14(01:18:16)
Run Pace: 07:08.66 /mile, 05:37.6 /mile, 06:51.00 /mile, 07:04.66 /mile
CoreCompleted
Pushups: 100

10

Run: 8.00 mile, 3.00 mile(11.00 mile)
Run Time: 00:56:23, 00:21:10(01:17:33)
Run Pace: 07:02.87 /mile, 07:03.33 /mile
Pushups: 100
CoreCompleted

11 25 min Fartlek

Run: 8.00 mile, 3.00 mile(11.00 mile)
Run Time: 00:54:56, 00:21:19(01:16:15)
Run Pace: 06:52 /mile, 07:06.33 /mile
Pushups: 100

12 LOP + 1

Run: 16.00 mile
Run Time: 01:54:28
Run Pace: 07:09.25 /mile
Pushups: 100

Run: 85.10 mile
Run Time: 09:49:10
Pushups: 700

13

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:04:35, 00:21:19(01:25:54)
Run Pace: 07:10.55 /mile, 07:06.33 /mile
CoreCompleted
Pushups: 125

14 5x1000 w/ 3 min(600) jog recovery

Run: 3.00 mile, 3.02 mile, 4.73 mile, 2.26 mile(13.01 mile)
Run Time: 00:21:10, 00:21:37, 00:27:55, 00:16:29(01:27:11)
Run Pace: 07:03.33 /mile, 07:09.47 /mile, 05:54.12 /mile, 07:17.61 /mile
Pushups: 125

15

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:10, 01:03:19(01:24:29)
Run Pace: 07:03.33 /mile, 07:02.11 /mile
CoreCompleted
Pushups: 125

16 6 mile SML thresh

Run: 3.00 mile, 3.00 mile, 6.00 mile, 1.10 mile(13.10 mile)
Run Time: 00:21:08, 00:21:44, 00:34:19, 00:07:50(01:25:01)
Run Pace: 07:02.66 /mile, 07:14.66 /mile, 05:43.16 /mile, 07:07.27 /mile
CoreCompleted
Pushups: 125

17

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Time: 00:21:04, 00:57:16(01:18:20)
Run Pace: 07:01.33 /mile, 07:09.5 /mile
CoreCompleted
Pushups: 125

18 Prefontaine, 4x300

Run: 3.13 mile, 1.00 mile, 2.05 mile, 1.90 mile(8.08 mile)
Run Time: 00:22:14, 00:04:40, 00:14:07, 00:14:58(00:55:59)
Run Pace: 07:06.19 /mile, 04:40 /mile, 06:53.17 /mile, 07:52.63 /mile
Pushups: 50

19 LOP + 1

Run: 16.00 mile
Run Time: 01:56:32
Run Pace: 07:17 /mile
CoreCompleted
Pushups: 75

Run: 85.19 mile
Run Time: 09:53:26
Pushups: 750

20

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:12, 01:03:48(01:25:00)
Run Pace: 07:04 /mile, 07:05.33 /mile
CoreCompleted
Pushups: 125

21 5x1000 w/ 3 min(600) jog recovery

Run: 3.00 mile, 3.00 mile, 4.72 mile, 2.30 mile(13.02 mile)
Run Time: 00:21:20, 00:21:48, 00:27:27, 00:17:42(01:28:17)
Run Pace: 07:06.66 /mile, 07:16 /mile, 05:48.94 /mile, 07:41.73 /mile
CoreCompleted
Pushups: 125

22

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:27, 01:04:50(01:26:17)
Run Pace: 07:09 /mile, 07:12.22 /mile
CoreCompleted
Pushups: 125

23 7 mile SML thresh

Run: 3.00 mile, 2.00 mile, 7.07 mile, 1.00 mile(13.07 mile)
Run Time: 00:22:02, 00:14:44, 00:39:57, 00:07:30(01:24:13)
Run Pace: 07:20.66 /mile, 07:22 /mile, 05:39.03 /mile, 07:30 /mile
CoreCompleted
Pushups: 125

24

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Time: 00:21:17, 00:58:23(01:19:40)
Run Pace: 07:05.66 /mile, 07:17.87 /mile
CoreCompleted
Pushups: 125

25

Run: 8.00 mile
Run Time: 00:58:52
Run Pace: 07:21.5 /mile
Pushups: 125

26 LOP + 1

Run: 16.00 mile
Run Time: 01:53:41
Run Pace: 07:06.31 /mile
Pushups: 75

Run: 85.09 mile
Run Time: 09:56:00
Pushups: 825

27

Run: 8.00 mile
Run Time: 00:57:45
Run Pace: 07:13.12 /mile
CoreCompleted
Pushups: 125

28 2 x mile thresh, 2 x 1k, 4x150

Run: 3.00 mile, 5.23 mile, 1.78 mile(10.01 mile)
Run Time: 00:22:20, 00:31:16, 00:13:29(01:07:05)
Run Pace: 07:26.66 /mile, 05:58.69 /mile, 07:34.49 /mile
CoreCompleted
Pushups: 125

29

Run: 9.00 mile
Run Time: 01:04:45
Run Pace: 07:11.66 /mile
CoreCompleted
Pushups: 125

30

Run: 6.00 mile
Run Time: 00:43:06
Run Pace: 07:11 /mile
CoreCompleted
Pushups: 125

31 Danny Curran 10k

Run: 2.00 mile, 3.00 mile, 10.00 km, 1.82 mile(13.03 mile)
Run Time: 00:14:23, 00:22:09, 00:30:59, 00:14:48(01:22:19)
Run Pace: 07:11.5 /mile, 07:23 /mile, 04:59.17 /mile, 08:07.91 /mile

1

Run: 8.00 mile
Run Time: 00:57:24
Run Pace: 07:10.5 /mile
CoreCompleted
Pushups: 125

2 John Heinz + 1

Run: 16.00 mile
Run Time: 01:59:27
Run Pace: 07:27.93 /mile
Pushups: 125

Run: 70.04 mile
Run Time: 08:11:51
Pushups: 750

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