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Calendar of RJ Thalls - November, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31 recovery

Run: 5.00 mile
Run Time: 00:41:24
Run Pace: 08:16.8 /mile

1 20 min tempo

Run: 2.00 mile, 3.17 mile, 2.00 mile(7.17 mile)
Run Time: 00:16:09, 00:20:00, 00:18:44(00:54:53)
Run Pace: 08:04.5 /mile, 06:18.54 /mile, 09:22 /mile
Bike Time: 00:30:00

2 recovery

Run: 5.00 mile
Run Time: 00:41:29
Run Pace: 08:17.8 /mile

3 10x 400

Run: 2.00 mile, 2.50 mile, 2.00 mile(6.50 mile)
Run Time: 00:16:48, 00:13:48, 00:19:43(00:50:19)
Run Pace: 08:24 /mile, 05:31.2 /mile, 09:51.5 /mile

4 recovery

Run: 4.00 mile
Run Time: 00:34:57
Run Pace: 08:44.25 /mile

5 long run

Run: 7.00 mile
Run Time: 00:53:10
Run Pace: 07:35.71 /mile

6 recovery

Run: 3.00 mile
Run Time: 00:25:47
Run Pace: 08:35.66 /mile

Run: 37.67 mile
Run Time: 05:01:59
Bike Time: 00:30:00

7 recovery

Run: 5.00 mile
Run Time: 00:40:38
Run Pace: 08:07.6 /mile

8 shakeout + 2(800,400,200,200)

Run: 3.00 mile, 2.00 mile, 1.00 mile, 0.99 mile, 2.00 mile(8.99 mile)
Run Time: 00:27:49, 00:15:43, 00:05:30, 00:05:18, 00:18:50(01:13:10)
Run Pace: 09:16.33 /mile, 07:51.5 /mile, 05:30 /mile, 05:21.21 /mile, 09:25 /mile

9 recovery

Run: 4.00 mile
Run Time: 00:32:44
Run Pace: 08:11 /mile

10 Wednesday off Today was Recovery
11 pre meet

Run: 5.00 mile
Run Time: 00:38:17
Run Pace: 07:39.4 /mile

12 regionals

Run: 2.00 mile, 8.00 km, 1.00 mile(7.97 mile)
Run Time: 00:17:00, 00:32:29, 00:11:00(01:00:29)
Run Pace: 08:30 /mile, 06:32.07 /mile, 11:00 /mile

13

Run: 30.96 mile
Run Time: 04:05:18

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