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Calendar of Brian Sheppard - December, 2017

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
27 13 easy + S / 5 very easy

Comments: 1
Run: 13.00 mile, 1.00 mile, 5.00 mile(19.00 mile)
Run Time: 01:34:35, 00:07:00, 00:45:48(02:27:23)
Run Pace: 07:16.53 /mile, 07:00 /mile, 09:09.6 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall, NB 880s Fall

28 Off
29 8 steady (12) / 4 easy

Comments: 1
Run: 12.00 mile, 4.00 mile(16.00 mile)
Run Time: 01:15:48, 00:31:18(01:47:06)
Run Pace: 06:19 /mile, 07:49.5 /mile
Run Shoe: NB 1500s Fall, Hoka Clifton 3 blue

30 12 easy + L

Run: 12.00 mile
Run Time: 01:24:25
Run Pace: 07:02.08 /mile
Run Shoe: NB 1500s Fall

1 16 easy + 200's

Run: 16.00 mile, 1.00 mile(17.00 mile)
Run Time: 01:57:17, 00:07:00(02:04:17)
Run Pace: 07:19.81 /mile, 07:00 /mile
Run Shoe: NB 880s Fall, NB 880s Fall

2 8 weird / 6 easy

Run: 8.00 mile, 6.00 mile(14.00 mile)
Run Time: 00:53:13, 00:44:36(01:37:49)
Run Pace: 06:39.12 /mile, 07:26 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

3 20 easy

Comments: 1
Run: 20.00 mile
Run Time: 02:19:35
Run Pace: 06:58.75 /mile
Run Shoe: NB 1500s Fall

Run: 98.00 mile
Run Time: 11:40:35

4 7 easy + 200s + L

Run: 7.00 mile, 1.00 mile(8.00 mile)
Run Time: 00:50:55, 00:07:00(00:57:55)
Run Pace: 07:16.42 /mile, 07:00 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

5 5 easy

Run: 5.00 mile
Run Time: 00:37:29
Run Pace: 07:29.8 /mile
Run Shoe: Hoka Clifton 3 blue

6 7 steady (12)

Comments: 2
Run: 12.00 mile
Run Time: 01:17:15
Run Pace: 06:26.25 /mile
Run Shoe: NB 1500s Fall

7 5 easy / 4 easy + S + L

Run: 5.00 mile, 4.00 mile(9.00 mile)
Run Time: 00:35:35, 00:28:12(01:03:47)
Run Pace: 07:07 /mile, 07:03 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

8 10 easy

Run: 10.00 mile
Run Time: 01:13:40
Run Pace: 07:22 /mile
Run Shoe: NB 1500s Fall

9 15 easy

Run: 15.00 mile
Run Time: 01:48:45
Run Pace: 07:15 /mile
Run Shoe: NB 1500s Fall

10 Off + L

Run: 59.00 mile
Run Time: 06:58:51

11 11 easy / 5 easy + L

Comments: 1
Run: 11.00 mile, 5.00 mile(16.00 mile)
Run Time: 01:18:50, 00:38:19(01:57:09)
Run Pace: 07:10 /mile, 07:39.8 /mile
Run Shoe: Hoka Clifton 3 blue, NB 1500s Fall

12 12 w/ short progression

Run: 12.00 mile
Run Time: 01:21:06
Run Pace: 06:45.5 /mile
Run Shoe: NB 1500s Fall

13 7 + S / 7
14 I

Comments: 2

15 wrote
16 40ish
17 pages

Run: 28.00 mile
Run Time: 03:18:15

18 0
19 6 progression (8) / 5 easy + Hill Sprints

Run: 8.00 mile, 5.00 mile, 1.00 mile(14.00 mile)
Run Time: 00:50:19, 00:38:15, 00:07:00(01:35:34)
Run Pace: 06:17.37 /mile, 07:39 /mile, 07:00 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall, NB 1500s Fall

20 7 very easy / 5 easy

Run: 7.00 mile, 5.00 mile(12.00 mile)
Run Time: 00:57:56, 00:37:31(01:35:27)
Run Pace: 08:16.57 /mile, 07:30.2 /mile
Run Shoe: NB 880s Fall, NB 1500s Fall

21 0
22 20 long (w/ 10 steady)

Run: 20.00 mile
Run Time: 02:15:04
Run Pace: 06:45.2 /mile
Run Shoe: NB 1500s Fall

23 0
24 8 easy

Run: 8.00 mile
Run Time: 00:51:29
Run Pace: 06:26.12 /mile
Run Shoe: NB 1500s Fall

Run: 54.00 mile
Run Time: 06:17:34

25 13 easy

Run: 13.10 mile
Run Time: 01:31:00
Run Pace: 06:56.79 /mile
Run Shoe: NB 1500s Fall

26 2x20min Tempo

Run: 5.82 mile, 3.45 mile, 3.49 mile(12.76 mile)
Run Time: 00:41:00, 00:20:01, 00:20:01(01:21:02)
Run Pace: 07:02.68 /mile, 05:48.11 /mile, 05:44.12 /mile
Run Shoe: Hoka Clifton 3 blue, NB 1500s Fall, NB 1500s Fall

27
28
29
30
31

Run: 25.86 mile
Run Time: 02:52:02

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