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Calendar of Stan Melkumian - November, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31

Run: 8.25 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III
Swim: 8.25 yd

1 2000, 1600, 1200, 1000, 800, 600, 400, 300, 200

Run: 9.00 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III

2

Run: 6.00 mile, 3.00 mile(9.00 mile)
Run Shoe: Saucony Freedom ISO 2 Slime Black III, Saucony Freedom ISO 2 Slime Black III
Swim: 500.00 yd

3

Run: 7.25 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III
CoreCompleted

4 3 x (1600, 800, 400, 400)

Run: 10.50 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III

5 Long

Run: 14.00 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III

6 Off

CoreCompleted
Swim: 750.00 yd

Run: 58.00 mile
Swim: 0.71 mile

7

Run: 7.25 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III
Swim: 500.00 yd

8 8 x 600

Run: 8.00 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III

9

Run: 7.00 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III
Swim: 500.00 yd

10

Run: 6.25 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III
CoreCompleted

11 3200 TT, 4 x 400, 4 x 200

Run: 8.00 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III

12 Long

Run: 12.00 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III

13 Off

CoreCompleted
Swim: 500.00 yd

Run: 48.50 mile
Swim: 0.85 mile

14

Run: 7.25 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III
Swim: 500.00 yd

15 4 x (200, 800, 200)

Run: 8.00 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III

16

Run: 6.25 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III
Swim: 500.00 yd

17 12 x 400

Run: 8.00 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III
CoreCompleted

18

Run: 7.25 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III
Swim: 750.00 yd

19 Long

Run: 10.00 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III

20

Run: 3.25 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III
CoreCompleted
Swim: 500.00 yd

Run: 50.00 mile
Swim: 1.28 mile

21 4 x 400, 4 x 200

Run: 6.00 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III
Swim: 500.00 yd

22

Run: 5.25 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III

23 3200 TT

Run: 10.00 mile
Run Shoe: Saucony Freedom ISO 2 Slime Black III

24 Rest Day 1
25 Rest Day 2
26 Rest Day 3
27 Rest Day 4

CoreCompleted
Swim: 1000.00 yd

Run: 21.25 mile
Swim: 0.85 mile

28 Rest Day 5
29 Rest Day 6
30 Rest Day 7
1
2
3
4
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