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Calendar of RJ Thalls - September, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
29 steady

Run: 4.00 mile
Run Time: 00:31:19
Run Pace: 07:49.75 /mile

30 2 up, 2 down 5x800

Run: 2.00 mile, 0.50 mile, 0.50 mile, 0.50 mile, 0.50 mile, 0.50 mile, 2.00 mile(6.50 mile)
Run Time: 00:17:24, 00:03:12, 00:03:11, 00:03:10, 00:03:06, 00:03:06, 00:20:12(00:53:21)
Run Pace: 08:42 /mile, 06:24 /mile, 06:22 /mile, 06:20 /mile, 06:12 /mile, 06:12 /mile, 10:06 /mile
Bike Time: 00:30:00

31 recovery

Run: 4.50 mile
Run Time: 00:39:24
Run Pace: 08:45.33 /mile

1 steady run 3x2:00 + 3x1:00

Run: 4.00 mile
Run Time: 00:29:51
Run Pace: 07:27.75 /mile

2 pre meet

Run: 4.50 mile
Run Time: 00:40:44
Run Pace: 09:03.11 /mile

3 steady run after meet canceled

Run: 5.00 mile
Run Time: 00:37:37
Run Pace: 07:31.4 /mile

4 thirds long run

Run: 7.50 mile
Run Time: 00:57:00
Run Pace: 07:36 /mile

Run: 36.00 mile
Run Time: 04:49:16
Bike Time: 00:30:00

5 recovery

Run: 3.50 mile
Run Time: 00:30:27
Run Pace: 08:42 /mile

6 4xmile repeats

Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile, 1.00 mile, 2.00 mile(8.00 mile)
Run Time: 00:17:29, 00:06:30, 00:06:36, 00:06:30, 00:06:30, 00:20:34(01:04:09)
Run Pace: 08:44.5 /mile, 06:30 /mile, 06:36 /mile, 06:30 /mile, 06:30 /mile, 10:17 /mile
Elliptical Time: 00:30:00

7 off
8 22 min tempo + 4x200

Run: 2.00 mile, 3.27 mile, 0.12 mile, 0.12 mile, 0.12 mile, 0.12 mile, 0.50 mile, 2.00 mile(8.25 mile)
Run Time: 00:17:36, 00:22:00, 00:00:36, 00:00:40, 00:00:39, 00:00:38, 00:06:00, 00:21:34(01:09:43)
Run Pace: 08:48 /mile, 06:43.66 /mile, 05:00 /mile, 05:33.33 /mile, 05:25 /mile, 05:16.66 /mile, 12:00 /mile, 10:47 /mile

9 pre meet

Run: 3.64 mile
Run Time: 00:33:17
Run Pace: 09:08.62 /mile

10 meet day

Run: 2.00 mile, 3.79 mile, 2.00 mile(7.79 mile)
Run Time: 00:17:26, 00:23:59, 00:22:34(01:03:59)
Run Pace: 08:43 /mile, 06:19.68 /mile, 11:17 /mile

11 long run

Run: 7.50 mile
Run Time: 00:59:37
Run Pace: 07:56.93 /mile

Run: 38.68 mile
Run Time: 05:21:12
Elliptical Time: 00:30:00

12 recovery

Run: 5.00 mile
Run Time: 00:41:54
Run Pace: 08:22.8 /mile

13 workout day

Run: 2.00 mile, 1.85 mile, 0.50 mile, 0.50 mile, 0.50 mile, 1.60 mile, 2.00 mile(8.95 mile)
Run Time: 00:17:26, 00:12:00, 00:03:14, 00:03:05, 00:02:59, 00:10:00, 00:18:11(01:06:55)
Run Pace: 08:43 /mile, 06:29.18 /mile, 06:28 /mile, 06:10 /mile, 05:58 /mile, 06:15 /mile, 09:05.5 /mile
Bike Time: 00:30:00

14 recovery

Run: 4.00 mile
Run Time: 00:35:17
Run Pace: 08:49.25 /mile

15 pre meet

Run: 5.00 mile
Run Time: 00:44:05
Run Pace: 08:49 /mile

16 MSJ shelbyville invite

Run: 2.00 mile, 5.03 mile, 2.00 mile(9.03 mile)
Run Time: 00:16:53, 00:32:32, 00:21:48(01:11:13)
Run Pace: 08:26.5 /mile, 06:28.07 /mile, 10:54 /mile

17 off
18 long run

Run: 8.00 mile
Run Time: 01:00:36
Run Pace: 07:34.5 /mile

Run: 39.98 mile
Run Time: 05:20:00
Bike Time: 00:30:00

19 recovery

Run: 5.00 mile
Run Time: 00:43:40
Run Pace: 08:44 /mile

20 4(1200,600) at Johnson Lake

Run: 2.00 mile, 1200.00 m, 600.00 m, 1200.00 m, 600.00 m, 1200.00 m, 600.00 m, 1200.00 m, 600.00 m, 2.00 mile(8.47 mile)
Run Time: 00:16:30, 00:04:30, 00:02:13, 00:04:32, 00:02:08, 00:04:28, 00:02:08, 00:04:28, 00:02:04, 00:18:55(01:01:56)
Run Pace: 08:15 /mile, 06:02.08 /mile, 05:56.72 /mile, 06:04.76 /mile, 05:43.31 /mile, 05:59.40 /mile, 05:43.31 /mile, 05:59.40 /mile, 05:32.58 /mile, 09:27.5 /mile
Bike Time: 00:30:00

21 recovery

Run: 5.00 mile
Run Time: 00:45:48
Run Pace: 09:09.6 /mile

22 24 min tempo

Run: 2.00 mile, 3.70 mile, 2.00 mile(7.70 mile)
Run Time: 00:17:28, 00:24:00, 00:18:41(01:00:09)
Run Pace: 08:44 /mile, 06:29.18 /mile, 09:20.5 /mile

23 recovery

Run: 5.10 mile
Run Time: 00:42:11
Run Pace: 08:16.27 /mile

24 long run 6x30 sec fast last 2 miles

Run: 8.00 mile
Run Time: 00:59:20
Run Pace: 07:25 /mile

25

Run: 39.27 mile
Run Time: 05:13:04
Bike Time: 00:30:00

26 recovery-tempo

Run: 3.00 mile
Run Time: 00:24:33
Run Pace: 08:11 /mile

27 8xk

Run: 2.00 mile, 1.00 km, 1.00 km, 1.00 km, 1.00 km, 1.00 km, 1.00 km, 1.00 km, 1.00 km, 2.00 mile(8.97 mile)
Run Time: 00:17:13, 00:03:45, 00:03:45, 00:03:45, 00:03:45, 00:03:45, 00:03:45, 00:03:45, 00:03:30, 00:21:24(01:08:22)
Run Pace: 08:36.5 /mile, 06:02.10 /mile, 06:02.10 /mile, 06:02.10 /mile, 06:02.10 /mile, 06:02.10 /mile, 06:02.10 /mile, 06:02.10 /mile, 05:37.96 /mile, 10:42 /mile
Bike Time: 00:30:00

28 recovery

Run: 2.00 mile
Run Time: 00:19:21
Run Pace: 09:40.5 /mile

29 10x200

Run: 2.00 mile, 1.25 mile, 1.25 mile, 2.00 mile(6.50 mile)
Run Time: 00:17:12, 00:05:53, 00:12:00, 00:20:31(00:55:36)
Run Pace: 08:36 /mile, 04:42.4 /mile, 09:36 /mile, 10:15.5 /mile

30 pre meet

Run: 4.00 mile
Run Time: 00:35:51
Run Pace: 08:57.75 /mile

1 tom sawyer

Run: 2.00 mile, 5.00 mile, 2.00 mile(9.00 mile)
Run Time: 00:16:25, 00:31:16, 00:20:17(01:07:58)
Run Pace: 08:12.5 /mile, 06:15.2 /mile, 10:08.5 /mile

2 long run

Run: 8.50 mile
Run Time: 01:07:42
Run Pace: 07:57.88 /mile

Run: 41.97 mile
Run Time: 05:39:23
Bike Time: 00:30:00

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