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Calendar of RJ Thalls 2 - April, 2024

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 easy inside

Run: 6.00 mile
Run Time: 00:47:16
Run Pace: 07:52.66 /mile

2 3x(600, 200)

Run: 3.00 mile, 2.00 mile, 0.25 mile, 1.70 mile, 1.50 mile, 1.20 mile(9.65 mile)
Run Time: 00:24:52, 00:14:44, 00:02:00, 00:12:30, 00:07:20, 00:10:00(01:11:26)
Run Pace: 08:17.33 /mile, 07:22 /mile, 08:00 /mile, 07:21.17 /mile, 04:53.33 /mile, 08:20 /mile

3 recovery

Run: 5.00 mile
Run Time: 00:39:14
Run Pace: 07:50.8 /mile

4 2x(4x300)

Run: 3.00 mile, 2.00 mile, 1.50 mile, 2.00 mile(8.50 mile)
Run Time: 00:24:18, 00:14:50, 00:06:30, 00:17:22(01:03:00)
Run Pace: 08:06 /mile, 07:25 /mile, 04:20 /mile, 08:41 /mile

5 pre meet

Run: 5.00 mile
Run Time: 00:40:16
Run Pace: 08:03.2 /mile

6 RJ 5K

Run: 2.00 mile, 5.00 km, 2.00 mile(7.11 mile)
Run Time: 00:17:45, 00:16:52(00:34:37)
Run Pace: 05:42.79 /mile, 08:26 /mile

7 lil lumby

Run: 9.00 mile
Run Time: 01:03:12
Run Pace: 07:01.33 /mile

Run: 50.26 mile
Run Time: 05:59:01

8 Riverview

Run: 7.00 mile
Run Time: 00:55:38
Run Pace: 07:56.85 /mile

9 shakeout + 1600,1200,800,400

Run: 3.00 mile, 2.00 mile, 1.00 mile, 0.75 mile, 0.50 mile, 0.25 mile, 2.00 mile(9.50 mile)
Run Time: 00:24:51, 00:14:42, 00:05:21, 00:04:00, 00:02:32, 00:01:08, 00:16:19(01:08:53)
Run Pace: 08:17 /mile, 07:21 /mile, 05:21 /mile, 05:20 /mile, 05:04 /mile, 04:32 /mile, 08:09.5 /mile

10 off
11 shakeout + 8(200)

Run: 3.00 mile, 2.00 mile, 2.00 mile, 2.00 mile, 1.00 mile(10.00 mile)
Run Time: 00:24:45, 00:14:41, 00:09:00, 00:17:31, 00:08:00(01:13:57)
Run Pace: 08:15 /mile, 07:20.5 /mile, 04:30 /mile, 08:45.5 /mile, 08:00 /mile

12 pre meet

Run: 5.00 mile
Run Time: 00:39:13
Run Pace: 07:50.6 /mile

13 D3 Championship

Run: 2.00 mile, 1500.00 m, 0.90 mile, 2.00 mile, 0.50 mile, 2.00 mile(8.33 mile)
Run Time: 00:14:29, 00:04:37, 00:08:46, 00:15:58, 00:02:09, 00:17:12(01:03:11)
Run Pace: 07:14.5 /mile, 04:57.17 /mile, 09:44.44 /mile, 07:59 /mile, 04:18 /mile, 08:36 /mile

14 long run

Run: 8.00 mile
Run Time: 00:54:21
Run Pace: 06:47.62 /mile

Run: 47.83 mile
Run Time: 05:55:13

15 Scary

Run: 6.00 mile
Run Time: 00:49:04
Run Pace: 08:10.66 /mile

16 shakeout + 3(800, 300)

Run: 4.00 mile, 2.00 mile, 0.50 mile, 300.00 m, 0.50 mile, 300.00 m, 0.50 mile, 300.00 m, 2.00 mile(10.06 mile)
Run Time: 00:31:02, 00:14:43, 00:02:34, 00:00:51, 00:02:34, 00:00:52, 00:02:31, 00:00:52, 00:18:09(01:14:08)
Run Pace: 07:45.5 /mile, 07:21.5 /mile, 05:08 /mile, 04:33.57 /mile, 05:08 /mile, 04:38.94 /mile, 05:02 /mile, 04:38.94 /mile, 09:04.5 /mile

17 shakeout + steady

Run: 3.00 mile, 6.00 mile(9.00 mile)
Run Time: 00:23:35, 00:44:07(01:07:42)
Run Pace: 07:51.66 /mile, 07:21.16 /mile

18 pre meet

Run: 5.00 mile
Run Time: 00:38:59
Run Pace: 07:47.8 /mile

19 Rose 1500 + extended cooldown

Run: 2.00 mile, 1500.00 m, 2.00 mile, 2.00 mile, 1.00 mile(7.93 mile)
Run Time: 00:14:17, 00:04:22, 00:17:35, 00:15:42, 00:09:20(01:01:16)
Run Pace: 07:08.5 /mile, 04:41.08 /mile, 08:47.5 /mile, 07:51 /mile, 09:20 /mile

20 "cold balls"

Run: 6.00 mile
Run Time: 00:41:56
Run Pace: 06:59.33 /mile

21

Run: 43.99 mile
Run Time: 05:33:05

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