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Calendar of Liz Egan - January, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
26

Run: 6.00 mile
Run Time: 00:49:22
Run Pace: 08:13.66 /mile
Run Shoe: Navy and Pink

27 3 mile fartlek

Run: 6.00 mile
Run Shoe: Navy and Pink

28 30/30 workout (30 int); off run

Rowing: 10.00 km

29 10k row; off run

Rowing: 10.00 km
Rowing Time: 00:52:22
Rowing Pace: 05:14.2 /km

30 10k row; off run

Rowing: 10.00 km
Rowing Time: 00:49:53
Rowing Pace: 04:59.3 /km

31 20 minute thresh (no orthotics)

Run: 7.00 mile
Run Shoe: Navy and Pink

1 long run (no orthotics)

Run: 10.00 mile
Run Time: 01:25:31
Run Pace: 08:33.1 /mile
Run Shoe: Navy and Pink

Run: 29.00 mile
Run Time: 02:14:53
Rowing: 18.64 mile
Rowing Time: 01:42:15

2

Run: 6.00 mile
Run Time: 00:49:48
Run Pace: 08:18 /mile
Run Shoe: Navy and Pink

3 12x400 w/ 200 rest (no orthotics)

Run: 8.00 mile
Run Shoe: Navy and Pink

4 (no orthotics)

Run: 7.00 mile
Run Time: 01:00:57
Run Pace: 08:42.42 /mile
Run Shoe: Navy and Pink

5 orthotics appointment

Run: 5.00 mile
Run Time: 00:43:30
Run Pace: 08:42 /mile
Run Shoe: Navy and Pink

6

Run: 6.00 mile
Run Time: 00:50:30
Run Pace: 08:25 /mile
Run Shoe: Navy and Pink

7 25 minute thresh

Run: 8.00 mile
Run Shoe: Navy and Pink

8 long run

Run: 10.00 mile
Run Time: 01:27:17
Run Pace: 08:43.7 /mile
Run Shoe: Navy and Pink

Run: 50.00 mile
Run Time: 04:52:02

9

Run: 6.00 mile
Run Time: 00:54:58
Run Pace: 09:09.66 /mile
Run Shoe: Navy and Pink

10 12x400 w/ 200 rest

Run: 8.00 mile
Run Shoe: Navy and Pink

11

Run: 7.00 mile
Run Time: 01:02:53
Run Pace: 08:59 /mile
Run Shoe: Navy and Pink

12

Run: 5.00 mile
Run Time: 00:42:23
Run Pace: 08:28.6 /mile
Run Shoe: Navy and Pink

13

Run: 6.00 mile
Run Time: 00:55:50
Run Pace: 09:18.33 /mile
Run Shoe: Navy and Pink

14 alvernia (mile, 800, 25 min thresh)

Run: 8.00 mile
Run Shoe: Navy and Pink

15 long run

Run: 10.00 mile
Run Time: 01:34:50
Run Pace: 09:29 /mile
Run Shoe: Navy and Pink

Run: 50.00 mile
Run Time: 05:10:54

16 scheduled off day
17 prefontaine, 6x400 w/ 200 rest

Run: 8.00 mile
Run Shoe: Navy and Pink

18

Run: 5.00 mile
Run Time: 00:47:26
Run Pace: 09:29.2 /mile
Run Shoe: Navy and Pink

19

Run: 5.00 mile
Run Time: 00:45:58
Run Pace: 09:11.6 /mile
Run Shoe: Navy and Pink

20

Run: 5.00 mile
Run Time: 00:45:03
Run Pace: 09:00.6 /mile
Run Shoe: Navy and Pink

21 lehigh 3k

Run: 7.00 mile
Run Shoe: Navy and Pink

22 long run

Run: 10.00 mile
Run Time: 01:30:46
Run Pace: 09:04.6 /mile
Run Shoe: Navy and Pink

Run: 40.00 mile
Run Time: 03:49:13

23

Run: 6.00 mile
Run Time: 00:55:43
Run Pace: 09:17.16 /mile
Run Shoe: Navy and Pink

24 12x400 w/ 200 rest

Run: 8.00 mile
Run Shoe: Navy and Pink

25

Run: 7.00 mile
Run Time: 01:05:52
Run Pace: 09:24.57 /mile
Run Shoe: Navy and Pink

26

Run: 5.00 mile
Run Time: 00:42:11
Run Pace: 08:26.2 /mile
Run Shoe: Navy and Pink

27

Run: 6.00 mile
Run Time: 00:56:00
Run Pace: 09:20 /mile
Run Shoe: Navy and Pink

28 25 min thresh (haverford course)

Run: 8.00 mile
Run Shoe: Navy and Pink

29 long run

Run: 10.00 mile
Run Time: 01:31:48
Run Pace: 09:10.8 /mile
Run Shoe: Navy and Pink

Run: 50.00 mile
Run Time: 05:11:34

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