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Calendar of Paul LeFrancois - November, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
28 base

Run: 9.00 mile
Run Shoe: odyssey (2)

29 16x400

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Shoe: arahi , fastwitch flats
30 base

Run: 7.00 mile
Run Shoe: arahi

31 base

Run: 9.00 mile
Run Shoe: odyssey (2)

1 base / strides

Run: 8.00 mile
Run Shoe: odyssey (2)

2 progressive tempo (9x1600)

Run: 12.00 mile
Run Shoe: fastwitch flats
3 base

Run: 3.00 mile, 4.00 mile(7.00 mile)
Run Shoe: arahi , arahi

Run: 63.00 mile
4 base / strength

Run: 9.00 mile
Run Shoe: go pure
5 hill workout

Run: 4.00 mile, 9.00 mile(13.00 mile)
Run Shoe: arahi , go pure
6 base / strength

Run: 8.00 mile
Run Shoe: arahi

7 base

Run: 4.00 mile, 4.00 mile(8.00 mile)
Run Shoe: arahi , odyssey (2)

8 base

Run: 6.00 mile
Run Shoe: odyssey (2)

9 tempo workout

Run: 13.00 mile
Run Shoe: fastwitch flats
10 medium-long

Run: 13.00 mile
Run Shoe: arahi

Run: 70.00 mile
11 base / strides

Run: 11.00 mile
Run Shoe: odyssey (2)

12 base

Run: 4.00 mile, 6.00 mile(10.00 mile)
Run Shoe: go pure, arahi

13 fartlek

Run: 7.00 mile
Run Shoe: odyssey (2)

14 base

Run: 8.00 mile
Run Shoe: arahi

15 base

Run: 4.00 mile, 6.00 mile(10.00 mile)
Run Shoe: arahi , go pure
16 long run

Run: 18.00 mile
Run Shoe: odyssey (2)

17 base

Run: 8.00 mile
Run Shoe: arahi

Run: 72.00 mile
18 base / strength

Run: 9.00 mile
Run Shoe: odyssey (2)

19 8x1000

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Shoe: arahi , fastwitch flats
20 base / strength

Run: 8.00 mile
Run Shoe: arahi

21 base

Run: 3.00 mile, 9.00 mile(12.00 mile)
Run Shoe: arahi , odyssey (2)

22 base

Run: 6.00 mile
Run Shoe: go pure
23 tempo

Run: 10.00 mile
Run Shoe: go pure
24 long

Run: 14.00 mile
Run Shoe: arahi

Run: 72.00 mile
25 base / strength

Run: 8.00 mile
Run Shoe: go pure
26 base

Run: 4.00 mile, 9.00 mile(13.00 mile)
Run Shoe: arahi , odyssey (2)

27 base / drills

Run: 7.00 mile
Run Shoe: odyssey (2)

28 base

Run: 10.00 mile
Run Shoe: arahi

29 long

Run: 18.00 mile
Run Shoe: odyssey (2)

30 base

Run: 10.00 mile
Run Shoe: arahi

1 base / strides

Run: 10.00 mile
Run Shoe: go pure

Run: 76.00 mile
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