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Calendar of Tommy Flear - January, 2024

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:06:32, 00:20:39(01:27:11)
Run Pace: 07:23.55 /mile, 06:53 /mile

2 Prefontaine, 8x400

Run: 3.00 mile, 3.13 mile, 1.00 mile, 1.29 mile, 3.00 mile, 2.58 mile(14.00 mile)
Run Time: 00:21:17, 00:22:34, 00:04:38, 00:09:33, 00:17:07, 00:19:11(01:34:20)
Run Pace: 07:05.66 /mile, 07:12.58 /mile, 04:38 /mile, 07:24.18 /mile, 05:42.33 /mile, 07:26.12 /mile
CoreCompleted
Pushups: 50

3

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:04:03, 00:21:12(01:25:15)
Run Pace: 07:07 /mile, 07:04 /mile
CoreCompleted
Pushups: 100

4 6 mile SML thresh

Run: 3.00 mile, 5.95 mile, 1.08 mile, 4.00 mile(14.03 mile)
Run Time: 00:22:19, 00:35:09, 00:07:53, 00:28:43(01:34:04)
Run Pace: 07:26.33 /mile, 05:54.45 /mile, 07:17.96 /mile, 07:10.75 /mile
CoreCompleted
Pushups: 100

5

Run: 10.00 mile, 3.00 mile(13.00 mile)
Run Time: 01:10:15, 00:20:50(01:31:05)
Run Pace: 07:01.5 /mile, 06:56.66 /mile
CoreCompleted
Pushups: 75

6

Run: 9.00 mile
Run Time: 01:03:54
Run Pace: 07:06 /mile

7 LOP + 1

Run: 16.00 mile
Run Time: 02:01:33
Run Pace: 07:35.81 /mile

Run: 90.03 mile
Run Time: 10:37:22
Pushups: 325

8

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:04:30, 00:21:28(01:25:58)
Run Pace: 07:10 /mile, 07:09.33 /mile
CoreCompleted
Pushups: 100

9 2 x (800, 2x400, 4x200)

Run: 3.00 mile, 3.00 mile, 5.50 mile, 2.50 mile(14.00 mile)
Run Time: 00:21:27, 00:21:40, 00:34:30, 00:18:20(01:35:57)
Run Pace: 07:09 /mile, 07:13.33 /mile, 06:16.36 /mile, 07:20 /mile
CoreCompleted
Pushups: 100

10

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:06:23, 00:22:06(01:28:29)
Run Pace: 07:22.55 /mile, 07:22 /mile
CoreCompleted
Pushups: 100

11 6 mile TTC thresh

Run: 3.50 mile, 6.00 mile, 1.50 mile, 3.00 mile(14.00 mile)
Run Time: 00:25:25, 00:33:16, 00:10:46, 00:21:49(01:31:16)
Run Pace: 07:15.71 /mile, 05:32.66 /mile, 07:10.66 /mile, 07:16.33 /mile
CoreCompleted
Pushups: 75

12

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:05:53, 00:21:22(01:27:15)
Run Pace: 07:19.22 /mile, 07:07.33 /mile

13

Run: 7.00 mile, 3.00 mile(10.00 mile)
Run Time: 00:50:31, 00:20:33(01:11:04)
Run Pace: 07:13 /mile, 06:51 /mile
CoreCompleted
Pushups: 75

14 LOP + 1

Run: 16.00 mile
Run Time: 02:00:06
Run Pace: 07:30.37 /mile

Run: 90.00 mile
Run Time: 10:40:05
Pushups: 450

15

Run: 10.00 mile
Run Time: 01:15:16
Run Pace: 07:31.6 /mile
CoreCompleted
Pushups: 100

16 6x400, 2x800

Run: 3.00 mile, 4.65 mile, 0.09 mile(7.74 mile)
Run Time: 00:22:16, 00:29:00, 00:00:40(00:51:56)
Run Pace: 07:25.33 /mile, 06:14.19 /mile, 07:24.44 /mile

17 OFF- Foot

Walk: 0.54 mile
Walk Time: 00:10:00
Walk Pace: 18:31.11 /mile

18 OFF- Foot

Walk: 0.99 mile
Walk Time: 00:15:00
Walk Pace: 15:09.09 /mile

19 OFF- Foot

Walk: 0.96 mile
Walk Time: 00:15:00
Walk Pace: 15:37.5 /mile

20
21

Run: 17.74 mile
Run Time: 02:07:12
Pushups: 100
Walk: 2.49 mile
Walk Time: 00:40:00

22

Run: 5.00 mile
Run Time: 00:39:14
Run Pace: 07:50.8 /mile
Walk: 1.02 mile
Walk Time: 00:15:00
Walk Pace: 14:42.35 /mile
Rowing: 5.00 km
Rowing Time: 00:20:24
Rowing Pace: 06:33.96 /mile
CoreCompleted
Pushups: 25

23

Run: 7.00 mile
Run Time: 00:52:38
Run Pace: 07:31.14 /mile
Walk: 0.34 mile
Walk Time: 00:05:00
Walk Pace: 14:42.35 /mile
Rowing: 3.00 km
Rowing Time: 00:12:14
Rowing Pace: 06:33.75 /mile

24

Run: 9.00 mile
Run Time: 01:08:20
Run Pace: 07:35.55 /mile
CoreCompleted
Pushups: 50

25

Run: 10.00 mile
Run Time: 01:15:56
Run Pace: 07:35.6 /mile
CoreCompleted
Pushups: 75

26

Run: 2.00 mile, 10.00 mile(12.00 mile)
Run Time: 00:15:11, 01:13:57(01:29:08)
Run Pace: 07:35.5 /mile, 07:23.7 /mile
CoreCompleted

27 20 min Fartlek

Run: 12.00 mile
Run Time: 01:25:07
Run Pace: 07:05.58 /mile

28 LOP

Run: 15.29 mile
Run Time: 01:55:52
Run Pace: 07:34.67 /mile

Run: 70.29 mile
Run Time: 08:46:15
Walk: 1.36 mile
Walk Time: 00:20:00
Rowing: 4.97 mile
Rowing Time: 00:32:38
Pushups: 150

29

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Time: 00:21:23, 01:00:07(01:21:30)
Run Pace: 07:07.66 /mile, 07:30.87 /mile
Pushups: 75

30 5x1000

Run: 3.00 mile, 4.50 mile, 1.50 mile, 3.00 mile(12.00 mile)
Run Time: 00:21:24, 00:26:30, 00:11:44, 00:21:34(01:21:12)
Run Pace: 07:08 /mile, 05:53.33 /mile, 07:49.33 /mile, 07:11.33 /mile
CoreCompleted
Pushups: 100

31

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:20:50, 01:15:55(01:36:45)
Run Pace: 06:56.66 /mile, 07:35.5 /mile
CoreCompleted
Pushups: 100

1 20 min TTC thresh

Run: 3.00 mile, 3.00 mile, 3.64 mile, 3.42 mile(13.06 mile)
Run Time: 00:21:54, 00:22:47, 00:20:00, 00:25:28(01:30:09)
Run Pace: 07:18 /mile, 07:35.66 /mile, 05:29.67 /mile, 07:26.78 /mile
CoreCompleted
Pushups: 75

2

Run: 6.00 mile
Run Time: 00:44:33
Run Pace: 07:25.5 /mile
CoreCompleted
Pushups: 100

3 Alvernia Plex Shootout 3k

Run: 3.00 mile, 3.00 km, 2.00 mile, 0.14 mile, 2.00 mile(9.00 mile)
Run Time: 00:21:35, 00:08:47, 00:15:22, 00:01:00, 00:14:25(01:01:09)
Run Pace: 07:11.66 /mile, 04:42.70 /mile, 07:41 /mile, 07:08.57 /mile, 07:12.5 /mile

4 LOP + 1

Run: 16.00 mile
Run Time: 01:58:24
Run Pace: 07:24 /mile

Run: 80.06 mile
Run Time: 09:33:42
Pushups: 450

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