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Calendar of Stan Melkumian - November, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30

Run: 7.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
31 4 x 1000, 400, 400

Run: 10.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
1

Run: 7.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
2

Run: 7.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
CoreCompleted
3 3200, 3 mi. tempo, 3200

Run: 10.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
4 Long

Run: 14.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
5 Off

CoreCompleted
Swim: 1000.00 yd

Run: 55.00 mile
Swim: 0.57 mile
6

Run: 8.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
7 2000, 2 x 1000, 2 x 400, 4 x 200

Run: 9.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
8

Run: 8.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
9

Run: 7.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
CoreCompleted
10

Run: 6.25 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
11 NIRCA Cross Country National Championships

Run: 1.00 mile, 5.00 mile, 3.00 mile, 3.00 mile(12.00 mile)
Run Shoe: Saucony Freedom 3 Grey/Blue III, Nike ZoomX Dragonfly, Saucony Freedom 3 Grey/Blue III, Saucony Freedom 3 Grey/Blue III
12 Off

CoreCompleted
Swim: 1000.00 yd

Run: 50.25 mile
Swim: 0.57 mile
13

Run: 7.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
14 3 mi. tempo, 4 x 400, 4x 200

Run: 8.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
15

Run: 7.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
16

Run: 6.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
CoreCompleted
17

Run: 5.25 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II
18 Half Marathon TT

Run: 17.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
19 Rest Day 1

Run: 50.25 mile
20 Rest Day 2

Swim: 1500.00 yd
21 Rest Day 3

Swim: 1500.00 yd
22 Rest Day 4

Swim: 1500.00 yd
23 Rest Day 5

CoreCompleted
24 Rest Day 6

Swim: 1500.00 yd
25 Rest Day 7

Swim: 1500.00 yd
26

Run: 3.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
CoreCompleted
Swim: 1500.00 yd

Swim: 5.11 mile
Run: 3.00 mile
27

Run: 7.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
Swim: 1000.00 yd
28

Run: 3.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
Swim: 1000.00 yd
29

Run: 4.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
Swim: 1000.00 yd
30

Run: 4.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
CoreCompleted
Swim: 1000.00 yd
1

Run: 5.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
Swim: 1000.00 yd
2

Run: 3.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
3

Run: 4.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue III
CoreCompleted
Swim: 1000.00 yd

Run: 30.00 mile
Swim: 3.41 mile
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