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Calendar of Tommy Flear - August, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31
1
2
3
4
5
6
7

Run: 7.00 mile, 2.00 mile(9.00 mile)
Run Time: 00:50:11, 00:14:31(01:04:42)
Run Pace: 07:10.14 /mile, 07:15.5 /mile
CoreCompleted
Pushups: 75
Pull-up: 20, 22(42)

8

Run: 7.00 mile, 3.00 mile(10.00 mile)
Run Time: 00:50:42, 00:21:41(01:12:23)
Run Pace: 07:14.57 /mile, 07:13.66 /mile
CoreCompleted
Pushups: 100
Pull-up: 44

9

Run: 7.00 mile, 3.00 mile(10.00 mile)
Run Time: 00:50:30, 00:21:52(01:12:22)
Run Pace: 07:12.85 /mile, 07:17.33 /mile
CoreCompleted
Pushups: 50
Pull-up: 44

10

Run: 7.00 mile, 3.00 mile(10.00 mile)
Run Time: 00:49:28, 00:21:21(01:10:49)
Run Pace: 07:04 /mile, 07:07 /mile
CoreCompleted
Pushups: 75
Pull-up: 33

11

Run: 9.00 mile
Run Time: 01:03:31
Run Pace: 07:03.44 /mile
CoreCompleted
Pushups: 50
Pull-up: 33

12

Run: 9.00 mile
Run Time: 01:08:33
Run Pace: 07:37 /mile

13 LOP - 2

Run: 13.12 mile
Run Time: 01:33:54
Run Pace: 07:09.42 /mile

Run: 70.12 mile
Run Time: 08:26:14
Pushups: 350
Pull-up: 196

14

Run: 10.00 mile
Run Time: 01:12:54
Run Pace: 07:17.4 /mile
CoreCompleted
Pushups: 50
Pull-up: 22

15

Run: 10.00 mile
Run Time: 01:12:29
Run Pace: 07:14.9 /mile
Pushups: 25

16

Run: 10.00 mile
Run Time: 01:15:51
Run Pace: 07:35.1 /mile
Pushups: 25
CoreCompleted
Pull-up: 11

17

Run: 8.00 mile, 3.00 mile(11.00 mile)
Run Time: 00:58:16, 00:21:37(01:19:53)
Run Pace: 07:17 /mile, 07:12.33 /mile
CoreCompleted
Pushups: 50
Pull-up: 22

18

Run: 10.00 mile
Run Time: 01:12:49
Run Pace: 07:16.9 /mile
CoreCompleted
Pushups: 50
Pull-up: 11

19

Run: 10.00 mile
Run Time: 01:10:40
Run Pace: 07:04 /mile
Pushups: 50
Pull-up: 22

20 LOP - 1

Run: 14.25 mile
Run Time: 01:42:20
Run Pace: 07:10.87 /mile

Run: 75.25 mile
Run Time: 09:06:56
Pushups: 250
Pull-up: 88

21

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:06:15, 00:23:21(01:29:36)
Run Pace: 07:21.66 /mile, 07:47 /mile

22

Run: 10.00 mile, 3.00 mile(13.00 mile)
Run Time: 01:13:42, 00:22:31(01:36:13)
Run Pace: 07:22.2 /mile, 07:30.33 /mile

23 4.5 Mile Thresh

Run: 3.00 mile, 4.52 mile, 2.50 mile, 3.00 mile(13.02 mile)
Run Time: 00:21:55, 00:25:42, 00:18:28, 00:22:10(01:28:15)
Run Pace: 07:18.33 /mile, 05:41.15 /mile, 07:23.2 /mile, 07:23.33 /mile
CoreCompleted

24

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:07:22, 00:22:17(01:29:39)
Run Pace: 07:29.11 /mile, 07:25.66 /mile
CoreCompleted
Pushups: 75

25 Vermont Long Run

Run: 15.20 mile
Run Time: 01:54:12
Run Pace: 07:30.78 /mile

26

Run: 9.00 mile
Run Time: 01:06:44
Run Pace: 07:24.88 /mile

27

Run: 6.00 mile
Run Time: 00:44:42
Run Pace: 07:27 /mile

Run: 80.22 mile
Run Time: 09:49:21
Pushups: 75

28

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:22:05, 01:07:11(01:29:16)
Run Pace: 07:21.66 /mile, 07:27.88 /mile
CoreCompleted
Pushups: 25

29

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Time: 00:21:55, 01:01:01(01:22:56)
Run Pace: 07:18.33 /mile, 07:37.62 /mile
CoreCompleted
Pushups: 50

30 5 mile SML thresh

Run: 3.00 mile, 3.00 mile, 5.00 mile, 2.08 mile(13.08 mile)
Run Time: 00:22:16, 00:22:53, 00:28:25, 00:15:58(01:29:32)
Run Pace: 07:25.33 /mile, 07:37.66 /mile, 05:41 /mile, 07:40.57 /mile
CoreCompleted
Pushups: 25

31

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Time: 00:21:40, 00:59:00(01:20:40)
Run Pace: 07:13.33 /mile, 07:22.5 /mile
CoreCompleted
Pushups: 25

1

Run: 2.00 mile, 8.00 mile(10.00 mile)
Run Time: 00:14:19, 00:58:50(01:13:09)
Run Pace: 07:09.5 /mile, 07:21.25 /mile

2 4x400 + 3xMile

Run: 3.25 mile, 2.54 mile, 3.23 mile, 3.20 mile(12.22 mile)
Run Time: 00:24:05, 00:17:47, 00:18:05, 00:23:53(01:23:50)
Run Pace: 07:24.61 /mile, 07:00.07 /mile, 05:35.91 /mile, 07:27.81 /mile

3 LOP + 1

Run: 16.33 mile
Run Time: 02:01:04
Run Pace: 07:24.82 /mile

Run: 85.63 mile
Run Time: 10:20:27
Pushups: 125

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