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Calendar of Brian Sheppard - January, 2020

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 10 + h.s / 5

Run: 10.00 mile, 5.00 mile(15.00 mile)
Run Time: 01:14:55, 00:37:58(01:52:53)
Run Pace: 07:29.5 /mile, 07:35.6 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

31 4 / 7 + Year Reflection

Comments: 1
Run: 4.00 mile, 7.00 mile(11.00 mile)
Run Time: 00:30:00, 00:52:32(01:22:32)
Run Pace: 07:30 /mile, 07:30.28 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

1 Road 5k - 17:02 / 4

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Time: 00:30:59(00:30:59)
Run Pace: 07:44.75 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

2 5 / 9

Run: 5.00 mile, 9.00 mile(14.00 mile)
Run Time: 00:38:10, 01:03:35(01:41:45)
Run Pace: 07:38 /mile, 07:03.88 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

3 4 / 10

Run: 4.00 mile, 10.00 mile(14.00 mile)
Run Time: 00:32:40, 01:09:09(01:41:49)
Run Pace: 08:10 /mile, 06:54.9 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

4 1 / 20

Run: 1.00 mile, 20.00 mile(21.00 mile)
Run Shoe: NB 1500s Fall, NB 1500s Fall

5 13 incl. strides

Run: 13.00 mile
Run Time: 01:39:26
Run Pace: 07:38.92 /mile
Run Shoe: NB 1500s Fall

Run: 100.00 mile
Run Time: 08:49:24

6 4 / 7

Run: 4.00 mile, 7.00 mile(11.00 mile)
Run Time: 00:51:28(00:51:28)
Run Pace: 07:21.14 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

7 15 w/ 9 uptempo

Run: 15.00 mile
Run Time: 01:43:20
Run Pace: 06:53.33 /mile
Run Shoe: NB 1500s Fall

8 4 / 12

Run: 4.00 mile, 12.00 mile(16.00 mile)
Run Time: 00:32:02, 01:26:56(01:58:58)
Run Pace: 08:00.5 /mile, 07:14.66 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

9 13 incl 4x200 / 3

Run: 13.00 mile, 3.00 mile(16.00 mile)
Run Time: 01:34:26, 00:23:51(01:58:17)
Run Pace: 07:15.84 /mile, 07:57 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

10 OFF
11 16

Run: 16.00 mile
Run Time: 01:59:53
Run Pace: 07:29.56 /mile
Run Shoe: NB 1500s Fall

12 11 (4 uptempo) / 5

Run: 11.00 mile, 5.00 mile(16.00 mile)
Run Time: 01:16:20(01:16:20)
Run Pace: 06:56.36 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

Run: 90.00 mile
Run Time: 09:48:16

13 14

Run: 14.00 mile
Run Time: 01:39:05
Run Pace: 07:04.64 /mile
Run Shoe: NB 1500s Fall

14 7 / 12 + h.s

Run: 7.00 mile, 12.00 mile(19.00 mile)
Run Time: 00:54:04, 01:32:51(02:26:55)
Run Pace: 07:43.42 /mile, 07:44.25 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

15 4 / 15

Run: 4.00 mile, 15.00 mile(19.00 mile)
Run Time: 00:31:41, 01:46:40(02:18:21)
Run Pace: 07:55.25 /mile, 07:06.66 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

16 10 (w/ 4x200)

Run: 10.00 mile
Run Time: 01:10:00
Run Pace: 07:00 /mile
Run Shoe: NB 1500s Fall

17 OFF
18 22

Run: 22.00 mile
Run Time: 02:35:11
Run Pace: 07:03.22 /mile
Run Shoe: NB 1500s Fall

19 4

Run: 4.00 mile
Run Time: 00:34:29
Run Pace: 08:37.25 /mile
Run Shoe: NB 1500s Fall

Run: 88.00 mile
Run Time: 10:44:01

20 12 (w/ 7 uptempo) / 4

Run: 12.00 mile, 4.00 mile(16.00 mile)
Run Time: 01:17:36, 00:30:53(01:48:29)
Run Pace: 06:28 /mile, 07:43.25 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

21 6

Run: 6.00 mile
Run Time: 00:50:17
Run Pace: 08:22.83 /mile
Run Shoe: NB 1500s Fall

22 12 (w/ 7 steady)

Run: 12.00 mile
Run Time: 01:19:12
Run Pace: 06:36 /mile
Run Shoe: NB 1500s Fall

23 10

Run: 10.00 mile
Run Time: 01:12:09
Run Pace: 07:12.9 /mile
Run Shoe: NB 1500s Fall

24 OFF
25 17 (w/ 9 steady + strides)

Run: 17.00 mile
Run Time: 01:53:26
Run Pace: 06:40.35 /mile
Run Shoe: NB 1500s Fall

26 8 / 4

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Time: 00:59:22, 00:30:28(01:29:50)
Run Pace: 07:25.25 /mile, 07:37 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

Run: 73.00 mile
Run Time: 08:33:23

27 4 / 8 (6 uptempo)

Run: 4.00 mile, 8.00 mile(12.00 mile)
Run Time: 00:32:28, 00:50:03(01:22:31)
Run Pace: 08:07 /mile, 06:15.37 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

28 10

Run: 10.00 mile
Run Time: 01:13:37
Run Pace: 07:21.7 /mile
Run Shoe: NB 1500s Fall

29 6 / 15 (w/ 12 steady)

Run: 6.00 mile, 15.00 mile(21.00 mile)
Run Time: 00:42:57, 01:37:20(02:20:17)
Run Pace: 07:09.5 /mile, 06:29.33 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

30 4 / 9 (w/ strides)

Run: 4.00 mile, 9.00 mile(13.00 mile)
Run Time: 00:30:44, 01:03:36(01:34:20)
Run Pace: 07:41 /mile, 07:04 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

31 3 / 12

Run: 3.00 mile, 12.00 mile(15.00 mile)
Run Time: 00:24:09, 01:23:02(01:47:11)
Run Pace: 08:03 /mile, 06:55.16 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

1 14

Run: 14.00 mile
Run Time: 01:47:02
Run Pace: 07:38.71 /mile
Run Shoe: NB 1500s Fall

2 5mi race - 26:44

Run: 5.00 mile, 5.00 mile(10.00 mile)
Run Time: 00:26:44(00:26:44)
Run Pace: 05:20.8 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

Run: 95.00 mile
Run Time: 10:31:42

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