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Calendar of zthomasack - May, 2022

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1
2
3 3.02 mi

Run: 3.02 mile
Run Time: 00:21:29
Run Pace: 07:06.82 /mile
Run Shoe: Brooks Hyperion Tempo - White/Black/Neon

4 4.22 mi (incl. 4 x 200m strides) + lower back

Run: 4.23 mile
Run Time: 00:28:34
Run Pace: 06:45.20 /mile
Run Shoe: Brooks Hyperion Tempo - White/Black/Neon
Weights: 1

5 Tempo - 3.5 mi

Run: 2.01 mile, 3.50 mile, 0.50 mile(6.01 mile)
Run Time: 00:14:30, 00:20:58, 00:04:03(00:39:31)
Run Pace: 07:12.83 /mile, 05:59.42 /mile, 08:06 /mile
Run Shoe: Brooks Hyperion Tempo - Black/White, Brooks Hyperion Tempo - Black/White, Brooks Hyperion Tempo - Black/White

6 6.02 mi + gym (chest and triceps)

Run: 6.02 mile
Run Time: 00:42:57
Run Pace: 07:08.07 /mile
Run Shoe: Brooks Hyperion Tempo - White/Black/Neon
Weights: 1

7 Sprints (10 x 100m) + legs

Run: 3.03 mile, 1.25 mile, 1.01 mile(5.29 mile)
Run Time: 00:21:15, 00:09:31, 00:08:21(00:39:07)
Run Pace: 07:00.79 /mile, 07:36.8 /mile, 08:16.03 /mile
Run Shoe: Brooks Hyperion Tempo - White/Black/Neon, Nike Victory XC - Spikes, Brooks Hyperion Tempo - White/Black/Neon
Weights: 1

Run: 24.57 mile
Run Time: 02:51:38
Weights: 3

8 Recovery - 30 mins

Run: 3.84 mile
Run Time: 00:30:01
Run Pace: 07:49.01 /mile
Run Shoe: Brooks Hyperion Tempo - White/Black/Neon

9 Recovery pt. 2 - 3.17 mi

Run: 3.17 mile
Run Time: 00:24:58
Run Pace: 07:52.55 /mile
Run Shoe: Brooks Hyperion Tempo - White/Black/Neon

10
11 LR - 10.01 mi

Run: 10.01 mile
Run Time: 01:12:30
Run Pace: 07:14.56 /mile
Run Shoe: Brooks Hyperion Tempo - White/Black/Neon

12 4.01 mi (incl. 2 x 200m strides)

Run: 4.01 mile
Run Time: 00:28:36
Run Pace: 07:07.93 /mile
Run Shoe: Brooks Hyperion Tempo - White/Black/Neon

13 Tempo - 3 mi

Run: 2.09 mile, 3.03 mile, 0.51 mile(5.63 mile)
Run Time: 00:15:05, 00:18:02, 00:04:16(00:37:23)
Run Pace: 07:13.01 /mile, 05:57.09 /mile, 08:21.96 /mile
Run Shoe: Brooks Hyperion Tempo - Black/White, Brooks Hyperion Tempo - Black/White, Brooks Hyperion Tempo - Black/White

14 Hill Repeats x 8 + legs

Run: 3.01 mile, 1.98 mile, 0.52 mile(5.51 mile)
Run Time: 00:22:04, 00:14:35, 00:04:47(00:41:26)
Run Pace: 07:19.86 /mile, 07:21.91 /mile, 09:11.92 /mile
Run Shoe: Brooks Hyperion Tempo - White/Black/Neon, Brooks Hyperion Tempo - White/Black/Neon, Brooks Hyperion Tempo - White/Black/Neon
Weights: 1

Run: 32.17 mile
Run Time: 03:54:54
Weights: 1

15
16 LR - 10.66 mi

Run: 10.66 mile
Run Time: 01:16:06
Run Pace: 07:08.33 /mile
Run Shoe: Brooks Hyperion Tempo - White/Black/Neon

17 Recovery - 3.35 mi

Run: 3.35 mile
Run Time: 00:25:14
Run Pace: 07:31.94 /mile
Run Shoe: Brooks Hyperion Tempo - White/Black/Neon

18
19 2.67 mi (incl. 2 x 200m strides)

Run: 2.67 mile
Run Shoe: Brooks Hyperion Tempo - White/Black/Neon

20 Tempo - 3 mi

Run: 2.01 mile, 3.01 mile, 0.54 mile(5.56 mile)
Run Time: 00:13:44, 00:17:29, 00:04:42(00:35:55)
Run Pace: 06:49.95 /mile, 05:48.50 /mile, 08:42.22 /mile
Run Shoe: Brooks Hyperion Tempo - Black/White, Brooks Hyperion Tempo - Black/White, Brooks Hyperion Tempo - Black/White

21 10 x 100m sprints + legs

Run: 3.03 mile, 1.26 mile, 0.51 mile(4.80 mile)
Run Time: 00:20:05, 00:09:36, 00:04:56(00:34:37)
Run Pace: 06:37.68 /mile, 07:37.14 /mile, 09:40.39 /mile
Run Shoe: Brooks Hyperion Tempo - Black/White, Nike Victory XC - Spikes, Barefoot
Weights: 1

Run: 27.04 mile
Run Time: 02:51:52
Weights: 1

22 4.06 mi +abs/obliques

Run: 4.06 mile
Run Time: 00:30:00
Run Pace: 07:23.34 /mile
Run Shoe: Brooks Hyperion Tempo - White/Black/Neon
Weights: 1

23
24
25
26
27
28

Run: 4.06 mile
Run Time: 00:30:00
Weights: 1

29
30
31
1
2
3
4
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