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Calendar of Ian Miller - January, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
26 Progression W4

Run: 3.00 mile
Run Time: 00:23:53
Run Pace: 07:57.66 /mile
Run Shoe: Brooks Glyerin 20 gts

27

Run: 5.00 mile
Run Time: 00:37:44
Run Pace: 07:32.8 /mile
Run Shoe: Brooks Glyerin 20 gts

28

Run: 3.00 mile
Run Time: 00:22:56
Run Pace: 07:38.66 /mile
Run Shoe: Brooks Glyerin 20 gts

29
30

Run: 5.00 mile
Run Time: 00:36:28
Run Pace: 07:17.6 /mile
Run Shoe: Brooks Glyerin 20 gts

31
1

Run: 4.15 mile
Run Time: 00:30:00
Run Pace: 07:13.73 /mile
Run Shoe: Brooks Glyerin 20 gts

Run: 20.15 mile
Run Time: 02:31:01

2 Progression W5

Run: 4.00 mile, 1.00 mile, 0.50 mile(5.50 mile)
Run Time: 00:27:36, 00:07:53, 00:03:59(00:39:28)
Run Pace: 06:54 /mile, 07:53 /mile, 07:58 /mile
Run Shoe: Brooks Glyerin 20 gts, Brooks Glyerin 20 gts, Brooks Glyerin 20 gts

3

Bike: 6.36 mile
Bike Time: 00:30:00
Bike Pace: 04:43.01 /mile

4 cutdown/tempo

Run: 4.00 mile, 1.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:26:30, 00:07:55, 00:07:48(00:42:13)
Run Pace: 06:37.5 /mile, 07:55 /mile, 07:48 /mile
Run Shoe: Brooks Glyerin 20 gts, Brooks Glyerin 20 gts, Brooks Glyerin 20 gts

5

Run: 4.00 mile
Run Time: 00:31:15
Run Pace: 07:48.75 /mile
Run Shoe: Brooks Glyerin 20 gts

6

Run: 5.00 mile
Run Time: 00:36:46
Run Pace: 07:21.2 /mile
Run Shoe: Brooks Glyerin 20 gts

7

Run: 5.00 mile
Run Time: 00:39:06
Run Pace: 07:49.2 /mile
Run Shoe: Brooks Glyerin 20 gts

8

Run: 25.50 mile
Run Time: 03:08:48
Bike: 6.36 mile
Bike Time: 00:30:00

9 Progression W6

Run: 3.50 mile
Run Time: 00:26:32
Run Pace: 07:34.85 /mile
Run Shoe: Brooks Glyerin 20 gts

10 RIP

Run: 1.50 mile, 1.50 mile, 2.04 mile, 2.02 mile(7.06 mile)
Run Time: 00:11:31, 00:11:52, 00:12:30, 00:12:30(00:48:23)
Run Pace: 07:40.66 /mile, 07:54.66 /mile, 06:07.64 /mile, 06:11.28 /mile
Run Shoe: Brooks Glyerin 20 gts, Brooks Glyerin 20 gts, Brooks Glyerin 20 gts, Brooks Glyerin 20 gts

11

Run: 3.00 mile
Run Time: 00:23:10
Run Pace: 07:43.33 /mile
Run Shoe: Brooks Glyerin 20 gts

12

Run: 2.50 mile, 1200.00 m, 1200.00 m(3.99 mile)
Run Time: 00:16:01(00:16:01)
Run Pace: 06:24.4 /mile
Run Shoe: Brooks Glyerin 20 gts, Brooks Glyerin 20 gts, Brooks Glyerin 20 gts

13

Run: 2.00 mile
Run Time: 00:15:02
Run Pace: 07:31 /mile
Run Shoe: Brooks Glyerin 20 gts

14

Run: 5.50 mile
Run Time: 00:38:07
Run Pace: 06:55.81 /mile
Run Shoe: Brooks Glyerin 20 gts

15

Run: 3.00 mile
Run Time: 00:25:50
Run Pace: 08:36.66 /mile
Run Shoe: Brooks Glyerin 20 gts

Run: 28.05 mile
Run Time: 03:13:05

16 Steady Run

Run: 1.00 mile, 5.40 mile(6.40 mile)
Run Time: 00:37:21(00:37:21)
Run Pace: 06:55 /mile
Run Shoe: Brooks Glyerin 20 gts, Brooks Glyerin 20 gts

17 Tempo

Run: 3.27 mile, 1.68 mile, 2.00 mile, 2.00 mile(8.95 mile)
Run Time: 00:20:00, 00:10:00, 00:17:42, 00:15:48(01:03:30)
Run Pace: 06:06.97 /mile, 05:57.14 /mile, 08:51 /mile, 07:54 /mile
Run Shoe: Brooks Glyerin 20 gts, Brooks Glyerin 20 gts, Brooks Glyerin 20 gts, Brooks Glyerin 20 gts

18 REST
19 Hills of Madison

Run: 5.00 mile
Run Time: 00:32:47
Run Pace: 06:33.4 /mile
Run Shoe: Brooks Glyerin 20 gts

20

Run: 3.00 mile
Run Time: 00:24:15
Run Pace: 08:05 /mile
Run Shoe: Brooks Glyerin 20 gts

21 RACE DAY

Run: 2.00 mile, 2.00 mile, 3.00 km(5.86 mile)
Run Shoe: Brooks Glyerin 20 gts, Brooks Glyerin 20 gts, Brooks Glyerin 20 gts

22 long run

Run: 6.50 mile
Run Shoe: Brooks Glyerin 20 gts

Run: 35.71 mile
Run Time: 02:37:53

23 recovery

Bike: 11.22 mile
Bike Time: 01:00:00
Bike Pace: 05:20.85 /mile

24 2 mile warmup/down- 17min Tempo, 8min Tempo, 2x800

Run: 2.00 mile, 2.00 mile, 2.69 mile, 800.00 m, 800.00 m, 1.28 mile(8.96 mile)
Run Time: 00:15:57, 00:16:42, 00:17:00, 00:02:46, 00:02:50, 00:08:00(01:03:15)
Run Pace: 07:58.5 /mile, 08:21 /mile, 06:19.18 /mile, 05:33.92 /mile, 05:41.96 /mile, 06:15 /mile
Run Shoe: Brooks Glyerin 20 gts, Brooks Glyerin 20 gts, Brooks Glyerin 20 gts, Brooks Glyerin 20 gts, Brooks Glyerin 20 gts, Brooks Glyerin 20 gts

25 recovery

Run: 6.00 mile
Run Time: 00:50:48
Run Pace: 08:28 /mile
Run Shoe: Brooks Glyerin 20 gts

26 recovery

Run: 5.00 mile
Run Time: 00:38:47
Run Pace: 07:45.4 /mile
Run Shoe: Brooks Glyerin 20 gts

27 meet day

Run: 3000.00 m, 2.00 mile, 2.00 mile(5.86 mile)
Run Time: 00:10:43, 00:15:27, 00:16:31(00:42:41)
Run Pace: 05:44.92 /mile, 07:43.5 /mile, 08:15.5 /mile
Run Shoe: Brooks Glyerin 20 gts, Brooks Glyerin 20 gts, Brooks Glyerin 20 gts

28 long run

Run: 7.00 mile
Run Time: 00:54:20
Run Pace: 07:45.71 /mile
Run Shoe: Brooks Glyerin 20 gts

29

Bike: 11.22 mile
Bike Time: 01:00:00
Run: 32.83 mile
Run Time: 04:09:51

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