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Calendar of Tommy Flear - September, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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
4

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:06:37, 00:21:25(01:28:02)
Run Pace: 07:24.11 /mile, 07:08.33 /mile
CoreCompleted
Pushups: 50
5 5 mile SML thresh

Run: 3.00 mile, 3.00 mile, 5.00 mile, 1.10 mile(12.10 mile)
Run Time: 00:21:40, 00:22:30, 00:28:27, 00:08:24(01:21:01)
Run Pace: 07:13.33 /mile, 07:30 /mile, 05:41.4 /mile, 07:38.18 /mile
CoreCompleted
Pushups: 50
6

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:05:41, 00:22:22(01:28:03)
Run Pace: 07:17.88 /mile, 07:27.33 /mile
CoreCompleted
7

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:40, 01:07:51(01:29:31)
Run Pace: 07:13.33 /mile, 07:32.33 /mile
CoreCompleted
Pushups: 50
8

Run: 2.00 mile, 7.00 mile(9.00 mile)
Run Time: 00:14:57, 00:51:41(01:06:38)
Run Pace: 07:28.5 /mile, 07:23 /mile
CoreCompleted
Pushups: 100
9 4x400 + 4xMile

Run: 3.00 mile, 2.50 mile, 4.41 mile, 2.45 mile(12.36 mile)
Run Time: 00:22:36, 00:17:35, 00:25:03, 00:19:10(01:24:24)
Run Pace: 07:32 /mile, 07:02 /mile, 05:40.81 /mile, 07:49.38 /mile
10 LOP + 1

Run: 16.00 mile
Run Time: 01:57:49
Run Pace: 07:21.81 /mile

Run: 85.46 mile
Run Time: 10:15:28
Pushups: 250
11 OFF- 47 day streak
12 4x(3:00, 2:00, 1:00) w/ half recovery

Run: 3.00 mile, 3.00 mile, 6.10 mile, 1.95 mile(14.05 mile)
Run Time: 00:21:40, 00:22:22, 00:36:11, 00:14:15(01:34:28)
Run Pace: 07:13.33 /mile, 07:27.33 /mile, 05:55.90 /mile, 07:18.46 /mile
CoreCompleted
Pushups: 100
13

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:43, 01:07:24(01:29:07)
Run Pace: 07:14.33 /mile, 07:29.33 /mile
CoreCompleted
Pushups: 75
14

Run: 7.00 mile
Run Time: 00:52:12
Run Pace: 07:27.42 /mile
CoreCompleted
15 Haverford Main Line Invite

Run: 2.00 mile, 3.00 mile, 4.00 mile, 2.00 mile(11.00 mile)
Run Time: 00:14:28, 00:22:33, 00:20:43, 00:16:02(01:13:46)
Run Pace: 07:14 /mile, 07:31 /mile, 05:10.75 /mile, 08:01 /mile
16

Run: 9.21 mile
Run Time: 01:07:14
Run Pace: 07:18.00 /mile
17 LOP + 1

Run: 16.09 mile
Run Time: 01:59:24
Run Pace: 07:25.24 /mile

Run: 69.35 mile
Run Time: 08:16:11
Pushups: 175
18

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:39, 01:06:48(01:28:27)
Run Pace: 07:13 /mile, 07:25.33 /mile
CoreCompleted
Pushups: 75
19 6 mile SML thresh

Run: 3.00 mile, 3.00 mile, 6.04 mile, 1.00 mile(13.04 mile)
Run Time: 00:21:55, 00:23:24, 00:34:23, 00:07:31(01:27:13)
Run Pace: 07:18.33 /mile, 07:48 /mile, 05:41.55 /mile, 07:31 /mile
CoreCompleted
Pushups: 50
20

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:43, 01:06:57(01:28:40)
Run Pace: 07:14.33 /mile, 07:26.33 /mile
Pushups: 75
21

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:22:01, 01:05:51(01:27:52)
Run Pace: 07:20.33 /mile, 07:19 /mile
CoreCompleted
Pushups: 50
22

Run: 7.00 mile
Run Time: 00:53:25
Run Pace: 07:37.85 /mile
CoreCompleted
Pushups: 75
23 4x400 + 5xMile

Run: 3.00 mile, 7.79 mile, 2.44 mile(13.23 mile)
Run Time: 00:22:44, 00:48:12, 00:18:46(01:29:42)
Run Pace: 07:34.66 /mile, 06:11.24 /mile, 07:41.47 /mile
24 LOP + 1

Run: 16.10 mile
Run Time: 02:04:21
Run Pace: 07:43.41 /mile

Run: 85.37 mile
Run Time: 10:19:40
Pushups: 325
25

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:22:07, 01:07:54(01:30:01)
Run Pace: 07:22.33 /mile, 07:32.66 /mile
CoreCompleted
Pushups: 50
26 5x1000

Run: 3.00 mile, 3.00 mile, 4.64 mile, 2.37 mile(13.01 mile)
Run Time: 00:21:41, 00:23:25, 00:28:47, 00:19:00(01:32:53)
Run Pace: 07:13.66 /mile, 07:48.33 /mile, 06:12.19 /mile, 08:01.01 /mile
CoreCompleted
Pushups: 50
27

Run: 3.00 mile
Run Time: 00:21:31
Run Pace: 07:10.33 /mile
28

Walk: 1.95 mile
Walk Time: 00:30:00
Walk Pace: 15:23.07 /mile
29
30
1

Run: 28.01 mile
Run Time: 03:24:25
Pushups: 100
Walk: 1.95 mile
Walk Time: 00:30:00
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