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Calendar of Stan Melkumian - August, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31

Run: 6.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II
Swim: 1500.00 yd

1

Run: 7.25 mile, 3.00 mile(10.25 mile)
Run Shoe: Saucony Freedom 3 Grey/Blue II, Saucony Freedom 3 Grey/Blue II

2

Run: 7.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

3

Run: 7.25 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II
CoreCompleted

4

Run: 7.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

5

Run: 8.25 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

6 Off

CoreCompleted
Swim: 500.00 yd

Run: 45.75 mile
Swim: 1.14 mile

7

Run: 6.00 mile, 3.00 mile(9.00 mile)
Run Shoe: Saucony Freedom 3 Grey/Blue II, Saucony Freedom 3 Grey/Blue II

8 4 mi. tempo + 2 x 1' on/off

Run: 8.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

9

Run: 7.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

10

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

11 10 x 1' on/off, 4 x 30s on/off, 4 x 15s on/off

Run: 8.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

12

Run: 6.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

13 Long

Run: 10.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

Run: 55.00 mile

14

Run: 5.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

15 5 x 1 mi. tempo

Run: 8.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

16

Run: 6.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

17

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

18 4 x 200, 8 x 400, 4 x 200

Run: 8.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

19 Long

Run: 12.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

20 Off

CoreCompleted
Swim: 1000.00 yd

Run: 45.00 mile
Swim: 0.57 mile

21

Run: 7.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

22 6 mi. tempo + 60s, 45s, 30s, 15s

Run: 10.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

23

Run: 3.00 mile, 7.00 mile(10.00 mile)
Run Shoe: Saucony Freedom 3 Grey/Blue II, Saucony Freedom 3 Grey/Blue II

24

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

25 4 x 3' on, 1' off, 2' on, 1' off, 1' on, 3' off

Run: 10.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

26

Run: 7.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II

27 Long

Run: 14.00 mile
Run Shoe: Saucony Freedom 3 Grey/Blue II
CoreCompleted

Run: 65.00 mile

28

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

29 3 x 2 mi., 1 mi.

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

30

Run: 7.00 mile, 3.00 mile(10.00 mile)
Run Shoe: Saucony Freedom 3 Grey/Blue II, Saucony Freedom 3 Grey/Blue II

31

Run: 7.00 mile, 3.00 mile(10.00 mile)
Run Shoe: Saucony Freedom 3 Grey/Blue II, Saucony Freedom 3 Grey/Blue II
CoreCompleted

1 8 x 0.25 mi. hill, 4 x 30s hill, 4 x 15s hill

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

2 Long

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

3 Off

CoreCompleted
Swim: 1000.00 yd

Run: 60.00 mile
Swim: 0.57 mile

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