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Calendar of Asher Kriegel - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31 7 progression run

Run: 7.00 mile, 0.50 mile(7.50 mile)
Run Time: 00:04:00(00:04:00)
Run Pace: 08:00 /mile
Run Shoe: Brooks GTS 18, Brooks GTS 18

1 ct

Run: 5.00 mile
Run Time: 00:39:59
Run Pace: 07:59.8 /mile
Run Shoe: Brooks GTS 18

2 ct

Run: 5.00 mile, 0.60 mile, 0.50 mile(6.10 mile)
Run Time: 00:38:42(00:38:42)
Run Pace: 07:44.4 /mile
Run Shoe: Brooks GTS 18, Brooks GTS 18, Brooks GTS 18

3 hills

Run: 1.00 mile, 5.00 mile, 1.50 mile(7.50 mile)
Run Time: 00:38:53(00:38:53)
Run Pace: 07:46.6 /mile
Run Shoe: Brooks GTS 18, Brooks GTS 18, Brooks GTS 18

4 ct

Run: 6.00 mile
Run Time: 00:47:44
Run Pace: 07:57.33 /mile
Run Shoe: Brooks GTS 18

5 Lr

Run: 10.00 mile
Run Time: 01:17:31
Run Pace: 07:45.1 /mile
Run Shoe: Brooks GTS 18

6 ct

Run: 6.00 mile
Run Shoe: Brooks GTS 18

Run: 48.10 mile
Run Time: 04:06:49

7 ppm grind

Run: 2.00 mile, 5.00 mile, 1.00 mile(8.00 mile)
Run Time: 00:16:00, 00:34:29, 00:08:00(00:58:29)
Run Pace: 08:00 /mile, 06:53.8 /mile, 08:00 /mile
Run Shoe: Brooks GTS 18, Brooks GTS 18, Brooks GTS 18

8 ct

Run: 7.00 mile
Run Time: 00:56:00
Run Pace: 08:00 /mile
Run Shoe: Brooks GTS 18

9 early ct

Run: 6.00 mile, 0.60 mile, 0.50 mile(7.10 mile)
Run Time: 00:48:00, 00:04:00(00:52:00)
Run Pace: 08:00 /mile, 08:00 /mile
Run Shoe: Brooks GTS 18, Brooks GTS 18, Brooks GTS 18

10 mile repeats

Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:16:36, 00:06:23, 00:06:10, 00:06:20, 00:08:20(00:43:49)
Run Pace: 08:18 /mile, 06:23 /mile, 06:10 /mile, 06:20 /mile, 08:20 /mile
Run Shoe: Brooks GTS 18, Brooks GTS 18, Brooks GTS 18, Brooks GTS 18, Brooks GTS 18

11 ct

Run: 6.00 mile
Run Time: 00:46:36
Run Pace: 07:46 /mile
Run Shoe: Brooks GTS 18

12 MLR

Run: 8.00 mile
Run Time: 01:01:30
Run Pace: 07:41.25 /mile
Run Shoe: Brooks GTS 18

13 ct

Run: 6.00 mile
Run Time: 00:46:32
Run Pace: 07:45.33 /mile
Run Shoe: Brooks GTS 18

Run: 48.10 mile
Run Time: 06:04:56

14 Fartlek

Run: 6.00 mile
Run Time: 00:43:35
Run Pace: 07:15.83 /mile
Run Shoe: Brooks GTS 18

15
16
17
18
19
20

Run: 6.00 mile
Run Time: 00:43:35

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