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Calendar of Tommy Flear - February, 2024

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

5

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:21:10, 01:12:56(01:34:06)
Run Pace: 07:03.33 /mile, 07:17.6 /mile
CoreCompleted
Pushups: 100

6 Prefontaine, 2 x (4 x400)

Run: 3.33 mile, 1.00 mile, 3.50 mile, 1.19 mile, 3.00 mile(12.02 mile)
Run Time: 00:23:33, 00:04:46, 00:22:10, 00:08:41, 00:22:45(01:21:55)
Run Pace: 07:04.32 /mile, 04:46 /mile, 06:20 /mile, 07:17.81 /mile, 07:35 /mile
CoreCompleted
Pushups: 75

7

Run: 3.30 mile, 9.00 mile(12.30 mile)
Run Time: 00:24:48, 00:01:07(00:25:55)
Run Pace: 07:30.90 /mile, 00:07.44 /mile
CoreCompleted
Pushups: 100

8

Run: 6.00 mile, 3.00 mile(9.00 mile)
Run Time: 00:44:19, 00:22:17(01:06:36)
Run Pace: 07:23.16 /mile, 07:25.66 /mile
CoreCompleted
Pushups: 100

9 Ocean Breeze FastTrack Invitational 5k

Run: 3.00 mile, 5.00 km, 1.60 mile, 3.00 mile(10.71 mile)
Run Time: 00:21:20, 00:14:58, 00:11:42, 00:21:56(01:09:56)
Run Pace: 07:06.66 /mile, 04:49.03 /mile, 07:18.75 /mile, 07:18.66 /mile

10

Run: 7.00 mile
Run Time: 00:51:37
Run Pace: 07:22.42 /mile

11 Reverse LOP + 1

Run: 16.00 mile
Run Time: 02:01:36
Run Pace: 07:36 /mile

Run: 80.03 mile
Run Time: 08:31:41
Pushups: 375

12

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Time: 00:21:14, 01:06:25(01:27:39)
Run Pace: 07:04.66 /mile, 07:22.77 /mile
CoreCompleted
Pushups: 100

13

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:22:21, 01:14:15(01:36:36)
Run Pace: 07:27 /mile, 07:25.5 /mile
CoreCompleted
Pushups: 75

14

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:21:19, 01:14:40(01:35:59)
Run Pace: 07:06.33 /mile, 07:28 /mile
CoreCompleted
Pushups: 100

15 20 min Fartlek

Run: 9.00 mile
Run Time: 01:03:08
Run Pace: 07:00.88 /mile
CoreCompleted
Pushups: 75

16

Run: 6.00 mile
Run Time: 00:45:23
Run Pace: 07:33.83 /mile
CoreCompleted

17 Haverford Keogh Invite Mile + 8 x 3.5 mins

Run: 3.10 mile, 1.00 mile, 0.55 mile, 6.00 mile, 0.55 mile(11.20 mile)
Run Time: 00:23:33, 00:04:30, 00:04:24, 00:36:10, 00:04:03(01:12:40)
Run Pace: 07:35.80 /mile, 04:30 /mile, 08:00 /mile, 06:01.66 /mile, 07:21.81 /mile

18 Ernie's Loop

Run: 12.00 mile
Run Time: 01:29:42
Run Pace: 07:28.5 /mile

Run: 76.20 mile
Run Time: 09:11:07
Pushups: 350

19

Run: 8.00 mile
Run Time: 00:59:19
Run Pace: 07:24.87 /mile

20 1k, 2 x (4 x 400)

Run: 3.70 mile, 4.00 mile, 1.30 mile(9.00 mile)
Run Time: 00:27:17, 00:24:14, 00:10:27(01:01:58)
Run Pace: 07:22.43 /mile, 06:03.5 /mile, 08:02.30 /mile

21

Run: 7.00 mile
Run Time: 00:52:52
Run Pace: 07:33.14 /mile

22
23
24
25

Run: 24.00 mile
Run Time: 02:54:09

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29
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