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Calendar of Dan L - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31 Tempo + Incline reps

Run: 10.00 mile
Run Shoe: Nike Pegasus 31s (Black and White)

1

Run: 10.00 mile
Run Shoe: Nike Pegasus 31s (Black and White)

2

Run: 6.00 mile, 4.00 mile(10.00 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

3

Run: 6.00 mile, 3.50 mile(9.50 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

4 Double Recovery

Run: 4.00 mile, 7.00 mile(11.00 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

5 Allerton Long Run+

Run: 19.00 mile
Run Shoe: Nike Pegasus 31s (Black and White)

6 Recovery Double

Run: 5.00 mile, 5.00 mile(10.00 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

Run: 79.50 mile

7 3x(4x400)

Run: 9.00 mile
Run Shoe: Nike Pegasus 31s (Black and White)

8 Dub Recov

Run: 6.00 mile, 6.00 mile(12.00 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

9 3x(4x200)

Run: 3.00 mile, 8.00 mile(11.00 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

10 MLR

Run: 13.00 mile
Run Shoe: Nike Pegasus 31s (Black and White)

11 Illini open Premeet

Run: 6.50 mile
Run Shoe: Nike Pegasus 31s (Black and White)

12 mile, 4x8 @ Illini Open

Run: 10.00 mile
Run Shoe: Nike Pegasus 31s (Black and White)

13 Recovery Double

Run: 7.50 mile, 5.00 mile(12.50 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

Run: 74.00 mile

14 4 mile tempo + 2k hard

Run: 11.00 mile
Run Shoe: Nike Pegasus 31s (Black and White)

15 Recovery x2

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

16 6 x 200 w/ :30 rest + double in am

Run: 5.00 mile, 6.00 mile(11.00 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

17 premeet

Run: 5.50 mile
Run Shoe: Nike Pegasus 31s (Black and White)

18 3k @ Iowa City

Run: 9.50 mile
Run Shoe: Nike Pegasus 31s (Black and White)

19 Iowa City LR with Wyatt

Run: 16.00 mile
Run Shoe: Nike Pegasus 31s (Black and White)

20

Run: 10.00 mile
Run Shoe: Nike Pegasus 31s (Black and White)

Run: 75.00 mile

21

Run: 5.00 mile, 7.00 mile(12.00 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

22 3x(4x400) w/ :30, 3:00

Run: 9.00 mile
Run Shoe: Nike Pegasus 31s (Black and White)

23 MLR

Run: 12.00 mile
Run Shoe: Nike Pegasus 31s (Black and White)

24 double

Run: 7.00 mile, 7.00 mile(14.00 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

25 premeet

Run: 6.50 mile
Run Shoe: Nike Pegasus 31s (Black and White)

26 ilini invite 3k

Run: 12.50 mile
Run Shoe: Nike Pegasus 31s (Black and White)

27 Double Recovery

Run: 9.00 mile, 5.00 mile(14.00 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

Run: 80.00 mile

28 am double, 4 mile + 2600 in the pm

Run: 2.50 mile, 11.00 mile(13.50 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

29 indoor double runs

Run: 7.00 mile, 3.50 mile(10.50 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

30 am double + pm sprints

Run: 5.00 mile, 3.50 mile(8.50 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

31 MLR

Run: 13.00 mile
Run Shoe: Nike Pegasus 31s (Black and White)

1 Balmy double runs

Run: 4.00 mile, 8.00 mile(12.00 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

2 LR + 3 mile progression

Run: 17.00 mile
Run Shoe: Nike Pegasus 31s (Black and White)

3

Run: 4.50 mile, 3.00 mile(7.50 mile)
Run Shoe: Nike Pegasus 31s (Black and White), Nike Pegasus 31s (Black and White)

Run: 82.00 mile

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