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Calendar of SHREK - January, 2020

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 canal w syv

Run: 8.00 mile
Run Time: 01:08:00
Run Pace: 08:30 /mile
Run Shoe: spikes/flats

31 Burke lake fartleck w @syver

Run: 12.00 mile
Run Shoe: spikes/flats

1 Row the boat

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Shoe: spikes/flats, spikes/flats

2 200s

Run: 10.00 mile
Run Shoe: spikes/flats

3 I hear the drums echoing tonight

Run: 13.00 mile
Run Time: 01:25:00
Run Pace: 06:32.30 /mile
Run Shoe: spikes/flats

4 off
5 off

Run: 55.00 mile
Run Time: 02:33:00

6 First run in Ghana!

Run: 3.00 mile
Run Time: 00:20:31
Run Pace: 06:50.33 /mile
Run Shoe: spikes/flats

7
8 first day in Tamale

Run: 6.00 mile
Run Time: 00:43:00
Run Pace: 07:10 /mile
Run Shoe: spikes/flats

9 soccer or football?

Run: 7.00 mile
Run Time: 00:53:00
Run Pace: 07:34.28 /mile
Run Shoe: spikes/flats

10 this ain’t no party

Run: 5.00 mile
Run Time: 00:37:30
Run Pace: 07:30 /mile
Run Shoe: spikes/flats

11 jump around

Run: 3.50 mile
Run Time: 00:25:00
Run Pace: 07:08.57 /mile
Run Shoe: spikes/flats

12 rip Skol

Run: 10.00 mile
Run Time: 01:15:00
Run Pace: 07:30 /mile
Run Shoe: spikes/flats

Run: 34.50 mile
Run Time: 04:14:01

13 the most simple, yet effective, workout

Run: 8.00 mile
Run Shoe: spikes/flats

14 kofi

Run: 5.00 mile
Run Shoe: spikes/flats

15 with the kids

Run: 7.00 mile, 4.00 mile(11.00 mile)
Run Shoe: spikes/flats, spikes/flats

16 up and at em

Run: 5.00 mile
Run Shoe: spikes/flats

17 another Bretscher workout

Run: 7.00 mile
Run Shoe: spikes/flats

18 poor mans altitude

Run: 4.00 mile
Run Shoe: spikes/flats

19 longer day

Run: 12.00 mile
Run Shoe: spikes/flats

Run: 52.00 mile

20 early easy

Run: 5.00 mile
Run Shoe: spikes/flats

21 mole National Park

Run: 6.00 mile
Run Shoe: spikes/flats

22 and the shit hits the fan

Run: 8.00 mile
Run Shoe: spikes/flats

23 church w Emanuel kofi

Run: 5.00 mile
Run Shoe: spikes/flats

24 the zzzzz’s

Run: 3.00 mile
Run Shoe: spikes/flats

25 off
26 last run

Run: 5.00 mile
Run Shoe: spikes/flats

Run: 32.00 mile

27 off
28
29
30
31 off
1 the mashup

Run: 8.00 mile
Run Shoe: spikes/flats

2 ti ti

Run: 6.00 mile
Run Shoe: spikes/flats

Run: 14.00 mile

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