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Calendar of Elijah Sech - January, 2020

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 10

Run: 10.00 mile
Run Time: 01:13:00
Run Pace: 07:18 /mile
Run Shoe: Nike Pegasus 33

31 Treadmill in Indiana pt 2

Run: 10.10 mile
Run Time: 01:14:00
Run Pace: 07:19.60 /mile
Run Shoe: Nike Pegasus 33

1 3x(4x400) @ 3k pace

Run: 2.30 mile, 3.93 mile, 2.38 mile(8.61 mile)
Run Time: 00:17:00, 00:26:46, 00:19:04(01:02:50)
Run Pace: 07:23.47 /mile, 06:48.65 /mile, 08:00.67 /mile
Run Shoe: Nike Pegasus 33, Nike Pegasus 33, Nike Pegasus 33

2 post flight

Run: 10.06 mile
Run Time: 01:08:41
Run Pace: 06:49.64 /mile
Run Shoe: Nike Pegasus 33

3

Run: 10.00 mile
Run Time: 01:11:47
Run Pace: 07:10.7 /mile
Run Shoe: Nike Pegasus 33

4 4x1600m Repeats, 4x200m (1 min jog, 200m jog)

Run: 2.25 mile, 7.85 mile(10.10 mile)
Run Time: 00:15:27, 00:49:55(01:05:22)
Run Pace: 06:52 /mile, 06:21.52 /mile
Run Shoe: Nike Pegasus 33, Nike Pegasus 33

5

Run: 10.35 mile
Run Time: 01:19:00
Run Pace: 07:37.97 /mile
Run Shoe: Nike Pegasus 33

Run: 69.22 mile
Run Time: 08:14:40

6 double

Run: 3.06 mile, 7.28 mile(10.34 mile)
Run Time: 00:21:54, 00:54:56(01:16:50)
Run Pace: 07:09.41 /mile, 07:32.74 /mile
Run Shoe: Nike Pegasus 33, Nike Pegasus 33

7 Woods Canyon

Run: 6.04 mile, 4.00 mile(10.04 mile)
Run Time: 00:43:37, 00:28:30(01:12:07)
Run Pace: 07:13.27 /mile, 07:07.5 /mile
Run Shoe: Nike Pegasus 33, Nike Pegasus 33

8 10 x 45-50" hill repeats with Ian

Run: 3.14 mile, 2.54 mile, 3.24 mile(8.92 mile)
Run Time: 00:23:11, 00:19:52, 00:25:13(01:08:16)
Run Pace: 07:22.99 /mile, 07:49.29 /mile, 07:46.97 /mile
Run Shoe: Nike Pegasus 33, Nike Pegasus 33, Nike Pegasus 33

9 Much needed Recovery

Run: 8.05 mile
Run Time: 01:02:10
Run Pace: 07:43.35 /mile
Run Shoe: Nike Pegasus 33

10 Back to Pitt

Run: 6.02 mile
Run Time: 00:41:00
Run Pace: 06:48.63 /mile
Run Shoe: Nike Pegasus 33

11 Track work + run with ian

Run: 6.06 mile, 7.07 mile(13.13 mile)
Run Time: 00:46:30, 00:54:00(01:40:30)
Run Pace: 07:40.39 /mile, 07:38.27 /mile
Run Shoe: Nike Pegasus 33, Nike Pegasus 33

12 LR

Run: 13.59 mile
Run Time: 01:37:00
Run Pace: 07:08.25 /mile
Run Shoe: Nike Pegasus 33

Run: 70.09 mile
Run Time: 08:37:53

13 5x1k

Run: 9.60 mile
Run Time: 01:05:00
Run Pace: 06:46.25 /mile
Run Shoe: Nike Pegasus 33

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Run: 9.60 mile
Run Time: 01:05:00

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