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Calendar of Brian Sheppard - February, 2020

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

3 8 / 4

Run: 4.00 mile, 8.00 mile(12.00 mile)
Run Shoe: NB 1500s Fall, NB 1500s Fall

4 4 / 11

Run: 4.00 mile, 11.00 mile(15.00 mile)
Run Time: 00:31:25, 01:21:00(01:52:25)
Run Pace: 07:51.25 /mile, 07:21.81 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

5 4 / 9 + 4x200

Run: 4.00 mile, 9.00 mile(13.00 mile)
Run Time: 00:32:18, 01:08:47(01:41:05)
Run Pace: 08:04.5 /mile, 07:38.55 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

6 23 “depletion”

Run: 23.00 mile
Run Time: 02:45:48
Run Pace: 07:12.52 /mile
Run Shoe: NB 1500s Fall

7 4 / 10

Run: 4.00 mile, 10.00 mile(14.00 mile)
Run Shoe: NB 1500s Fall, NB 1500s Fall

8 15 (5 uptempo)

Run: 15.00 mile
Run Shoe: NB 1500s Fall

9 14 (+ 3x200) / 6

Run: 14.00 mile, 6.00 mile(20.00 mile)
Run Time: 01:36:38, 00:46:18(02:22:56)
Run Pace: 06:54.14 /mile, 07:43 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

Run: 112.00 mile
Run Time: 08:42:14

10 OFF
11 12 (10 @ 5:50/mi)

Run: 12.00 mile
Run Time: 01:13:24
Run Pace: 06:07 /mile
Run Shoe: NB 1500s Fall

12 5 / 15

Run: 5.00 mile, 15.00 mile(20.00 mile)
Run Time: 00:40:28, 01:47:50(02:28:18)
Run Pace: 08:05.6 /mile, 07:11.33 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

13 12 (5 uptempo over hills)

Run: 12.00 mile
Run Shoe: NB 1500s Fall

14 5

Run: 5.00 mile
Run Time: 00:38:02
Run Pace: 07:36.4 /mile
Run Shoe: NB 1500s Fall

15 OFF
16 17 (w/ strides)

Run: 17.00 mile
Run Time: 01:59:37
Run Pace: 07:02.17 /mile
Run Shoe: NB 1500s Fall

Run: 66.00 mile
Run Time: 06:19:21

17 14 (10 steady) / 6

Run: 14.00 mile, 6.00 mile(20.00 mile)
Run Time: 01:34:26, 00:45:11(02:19:37)
Run Pace: 06:44.71 /mile, 07:31.83 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

18 5

Run: 5.00 mile
Run Shoe: NB 1500s Fall

19 7/15 (5 tempo + h.s)

Run: 7.00 mile, 15.00 mile(22.00 mile)
Run Shoe: NB 1500s Fall, NB 1500s Fall

20 10

Run: 10.00 mile
Run Time: 01:14:00
Run Pace: 07:24 /mile
Run Shoe: NB 1500s Fall

21 20 (7 uptempo)

Run: 20.00 mile
Run Shoe: NB 1500s Fall

22 15

Run: 15.00 mile
Run Time: 01:45:40
Run Pace: 07:02.66 /mile
Run Shoe: NB 1500s Fall

23 10

Run: 10.00 mile
Run Shoe: NB 1500s Fall

Run: 102.00 mile
Run Time: 05:19:17

24 11 (4 tempo + strides) / 4

Run: 11.00 mile, 4.00 mile(15.00 mile)
Run Shoe: NB 1500s Fall, NB 1500s Fall

25 8 / 4

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Time: 00:58:10, 00:31:00(01:29:10)
Run Pace: 07:16.25 /mile, 07:45 /mile
Run Shoe: NB 1500s Fall, NB 1500s Fall

26
27
28
29
1

Run: 27.00 mile
Run Time: 01:29:10

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