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Calendar of zthomasack - November, 2021

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
31 Day off
1 2.25 mi + gym (abs)

Run: 2.25 mile
Run Time: 00:16:05
Run Pace: 07:08.88 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

2 1.50 mi + gym (shoulders)

Run: 1.50 mile
Run Time: 00:10:25
Run Pace: 06:56.66 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

3 3.89 mi

Run: 3.89 mile
Run Time: 00:29:25
Run Pace: 07:33.72 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)

4 Day off
5 2.25 mi total (incl. strides) + gym (lower back)

Run: 1.00 mile, 1.25 mile(2.25 mile)
Run Time: 00:07:20, 00:08:49(00:16:09)
Run Pace: 07:20 /mile, 07:03.2 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)
Weights: 1

6 4 x 600m; 2 x 200m + misc. legs

Run: 1.00 mile, 2800.00 m, 0.50 mile, 0.10 mile(3.34 mile)
Run Time: 00:07:12, 00:04:14(00:11:26)
Run Pace: 07:12 /mile, 08:28 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Victory XC - Spikes, Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)
Weights: 1

Run: 13.23 mile
Run Time: 01:23:30
Weights: 4

7 Day off
8 2.5 mi + gym (back & biceps)

Run: 2.50 mile
Run Time: 00:17:45
Run Pace: 07:06 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

9 1 mi + gym (abs)

Run: 1.00 mile
Run Time: 00:07:02
Run Pace: 07:02 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

10 LR - 4.2 mi

Run: 4.24 mile
Run Time: 00:30:52
Run Pace: 07:16.79 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)

11 Day off
12 2.25 mi total (& strides)

Run: 1.00 mile, 1.25 mile(2.25 mile)
Run Time: 00:07:09, 00:08:50(00:15:59)
Run Pace: 07:09 /mile, 07:04 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)

13 Tempo (15 min.) + gym (legs)

Run: 1.00 mile, 3.15 mile, 0.50 mile(4.65 mile)
Run Time: 00:07:09, 00:21:00, 00:04:17(00:32:26)
Run Pace: 07:09 /mile, 06:40 /mile, 08:34 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)
Weights: 1

Run: 14.64 mile
Run Time: 01:44:04
Weights: 3

14 Recovery / Shakeout - 2 mi

Run: 2.01 mile
Run Time: 00:15:34
Run Pace: 07:44.67 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)

15 2.75 mi + gym (chest + triceps)

Run: 2.75 mile
Run Time: 00:19:30
Run Pace: 07:05.45 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

16 1 mi + gym (shoulders)

Run: 1.00 mile
Run Time: 00:07:05
Run Pace: 07:05 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

17 LR - 5 mi

Run: 5.04 mile
Run Time: 00:35:52
Run Pace: 07:06.98 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)

18 Day off
19 2.5 mi total (incl. strides)

Run: 1.25 mile, 1.25 mile(2.50 mile)
Run Time: 00:08:54, 00:08:35(00:17:29)
Run Pace: 07:07.2 /mile, 06:52 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)

20 5 x 1000m repeats - 4.7 mi total

Run: 1.00 mile, 3.11 mile, 0.50 mile, 0.12 mile(4.73 mile)
Run Time: 00:07:21, 00:04:24(00:11:45)
Run Pace: 07:21 /mile, 08:48 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Victory XC - Spikes, Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)

Run: 18.03 mile
Run Time: 01:47:15
Weights: 2

21 Day off
22 3 mi + gym (back & biceps)

Run: 3.00 mile
Run Time: 00:21:45
Run Pace: 07:15 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

23 2 mi + gym (abs)

Run: 2.00 mile
Run Time: 00:14:05
Run Pace: 07:02.5 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

24 LR - 5.5 mi

Run: 5.50 mile
Run Time: 00:38:47
Run Pace: 07:03.09 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)

25 Day off
26 2.75 mi total (incl. strides)

Run: 1.25 mile, 1.50 mile(2.75 mile)
Run Time: 00:08:56, 00:10:24(00:19:20)
Run Pace: 07:08.8 /mile, 06:56 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)

27 Tempo - 5.47 mi total

Run: 1.00 mile, 3.97 mile, 0.50 mile(5.47 mile)
Run Time: 00:07:10, 00:26:00, 00:04:15(00:37:25)
Run Pace: 07:10 /mile, 06:32.94 /mile, 08:30 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)

Run: 18.72 mile
Run Time: 02:11:22
Weights: 2

28 Day off
29 3.5 mi + gym (chest & triceps)

Run: 3.50 mile
Run Time: 00:24:01
Run Pace: 06:51.71 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

30 2 mi + gym (abs)

Run: 2.00 mile
Run Time: 00:14:53
Run Pace: 07:26.5 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

1 LR - 6 mi

Run: 6.01 mile
Run Time: 00:42:03
Run Pace: 06:59.80 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)

2 Day off
3 2.5 mi total (incl. strides)

Run: 1.25 mile, 1.25 mile(2.50 mile)
Run Time: 00:08:55, 00:08:35(00:17:30)
Run Pace: 07:08 /mile, 06:52 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)

4 Run Like the Dickens 5K + extra

Run: 1.00 mile, 3.04 mile, 0.94 mile, 2.01 mile(6.99 mile)
Run Time: 00:08:07, 00:18:51, 00:08:24, 00:15:08(00:50:30)
Run Pace: 08:07 /mile, 06:12.03 /mile, 08:56.17 /mile, 07:31.74 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Brooks Hyperion Tempo - Black/White/Neon, Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)

Run: 21.00 mile
Run Time: 02:28:57
Weights: 2

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