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Calendar of Tommy Flear - April, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

3

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:50, 01:06:50(01:28:40)
Run Pace: 07:16.66 /mile, 07:25.55 /mile
CoreCompleted
Pushups: 125

4

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:21:38, 01:12:59(01:34:37)
Run Pace: 07:12.66 /mile, 07:17.9 /mile
CoreCompleted
Pushups: 125

5

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:21:29, 01:13:49(01:35:18)
Run Pace: 07:09.66 /mile, 07:22.9 /mile
CoreCompleted
Pushups: 125

6 7 mile SML thresh

Run: 3.00 mile, 1.00 mile, 7.00 mile, 2.09 mile(13.09 mile)
Run Time: 00:21:54, 00:07:36, 00:40:39, 00:15:09(01:25:18)
Run Pace: 07:18 /mile, 07:36 /mile, 05:48.42 /mile, 07:14.92 /mile
CoreCompleted
Pushups: 125

7

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Time: 00:21:21, 00:56:37(01:17:58)
Run Pace: 07:07 /mile, 07:04.62 /mile
CoreCompleted
Pushups: 125

8 Golden Rams Invite 1500

Run: 4.77 mile, 1.50 km, 1.30 mile(7.00 mile)
Run Time: 00:35:19, 00:04:08, 00:10:53(00:50:20)
Run Pace: 07:24.23 /mile, 04:26.07 /mile, 08:22.30 /mile
Pushups: 25

9 Tom's Loop(MH Version)

Run: 16.00 mile
Run Time: 01:53:34
Run Pace: 07:05.87 /mile
Pushups: 125

Run: 85.09 mile
Run Time: 10:05:45
Pushups: 775

10

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:57, 01:03:33(01:25:30)
Run Pace: 07:19 /mile, 07:03.66 /mile
CoreCompleted
Pushups: 125

11 12x400 w/ 200(1 min) jog rest

Run: 3.00 mile, 3.01 mile, 4.48 mile, 2.51 mile(13.00 mile)
Run Time: 00:21:52, 00:21:36, 00:26:09, 00:18:44(01:28:21)
Run Pace: 07:17.33 /mile, 07:10.56 /mile, 05:50.22 /mile, 07:27.80 /mile

12

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Time: 00:21:55, 00:58:17(01:20:12)
Run Pace: 07:18.33 /mile, 07:17.12 /mile
CoreCompleted
Pushups: 125

13 24 min TTC thresh

Run: 3.00 mile, 3.00 mile, 4.32 mile, 2.76 mile(13.08 mile)
Run Time: 00:21:32, 00:22:06, 00:24:06, 00:20:26(01:28:10)
Run Pace: 07:10.66 /mile, 07:22 /mile, 05:34.72 /mile, 07:24.20 /mile
Pushups: 125

14

Run: 3.00 mile, 6.00 mile(9.00 mile)
Run Time: 00:21:28, 00:43:21(01:04:49)
Run Pace: 07:09.33 /mile, 07:13.5 /mile
CoreCompleted
Pushups: 125

15 Bill Butler 1500 and 800

Run: 3.00 mile, 1.50 km, 2.07 mile, 2.00 mile, 0.50 mile, 2.50 mile(11.00 mile)
Run Time: 00:21:36, 00:04:00, 00:15:50, 00:14:23, 00:02:03, 00:19:09(01:17:01)
Run Pace: 07:12 /mile, 04:17.49 /mile, 07:38.93 /mile, 07:11.5 /mile, 04:06 /mile, 07:39.6 /mile

16 OFF- Achilles

CoreCompleted
Pushups: 125

Run: 69.08 mile
Run Time: 08:04:03
Pushups: 625

17 OFF- Achilles

Rowing: 5.00 km
Rowing Time: 00:24:55
Rowing Pace: 08:01.19 /mile
CoreCompleted
Pushups: 125

18

Run: 1.00 mile, 2.50 mile(3.50 mile)
Run Time: 00:07:41, 00:19:24(00:27:05)
Run Pace: 07:41 /mile, 07:45.6 /mile
Rowing: 5.00 km
Rowing Time: 00:20:50
Rowing Pace: 06:42.33 /mile
CoreCompleted
Pushups: 125

19

Rowing: 5.00 km
Rowing Time: 00:20:25
Rowing Pace: 06:34.28 /mile
Run: 4.00 mile
Run Time: 00:28:14
Run Pace: 07:03.5 /mile
CoreCompleted
Pushups: 125

20 1:40/:20

Run: 2.00 mile, 0.90 mile(2.90 mile)
Run Time: 00:14:26, 00:06:28(00:20:54)
Run Pace: 07:13 /mile, 07:11.11 /mile
Walk: 0.73 mile
Walk Time: 00:11:06
Walk Pace: 15:12.32 /mile
Rowing: 3.00 km, 4.40 km, 1.00 km(5.22 mile)
Rowing Time: 00:13:31, 00:19:40, 00:04:30(00:37:41)
Rowing Pace: 07:15.05 /mile, 07:11.59 /mile, 07:14.52 /mile
CoreCompleted
Pushups: 125

21

Rowing: 5.00 km
Rowing Time: 00:20:04
Rowing Pace: 06:27.53 /mile
Run: 5.00 mile
Run Time: 00:37:24
Run Pace: 07:28.8 /mile
CoreCompleted
Pushups: 125

22 15 min track thresh + 1/2 of :30/:30

Rowing: 5.00 km, 2.00 km, 3.22 km(6.35 mile)
Rowing Time: 00:22:23, 00:08:55, 00:15:00(00:46:18)
Rowing Pace: 07:12.26 /mile, 07:10.49 /mile, 07:29.81 /mile
Run: 1.50 mile, 2.73 mile, 1.00 mile(5.23 mile)
Run Time: 00:11:08, 00:15:00, 00:07:26(00:33:34)
Run Pace: 07:25.33 /mile, 05:29.67 /mile, 07:26 /mile
Pushups: 125

23

Run: 4.06 mile
Run Time: 00:28:26
Run Pace: 07:00.19 /mile
Rowing: 3.00 km, 8.00 km(6.84 mile)
Rowing Time: 00:12:07, 00:34:42(00:46:49)
Rowing Pace: 06:29.99 /mile, 06:58.83 /mile
Pushups: 125

Rowing: 30.83 mile
Rowing Time: 03:37:02
Pushups: 875
Run: 24.69 mile
Run Time: 02:55:37
Walk: 0.73 mile
Walk Time: 00:11:06

24 1:40/:20

Rowing: 3.00 km, 4.66 km, 2.00 km, 3.00 km(7.87 mile)
Rowing Time: 00:13:15, 00:19:40, 00:08:39, 00:12:23(00:53:57)
Rowing Pace: 07:06.47 /mile, 06:47.51 /mile, 06:57.62 /mile, 06:38.58 /mile
Run: 1.44 mile
Run Time: 00:11:10
Run Pace: 07:45.27 /mile

25 OFF- Achilles

Rowing: 5.00 km
Rowing Time: 00:21:40
Rowing Pace: 06:58.42 /mile

26 OFF->
27 End of Year Recap
28
29
30

Rowing: 10.97 mile
Rowing Time: 01:15:37
Run: 1.44 mile
Run Time: 00:11:10

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