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Calendar of Heather Conger - January, 2023

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1 Off/No Water
2 Off
3 Off
4 6 miles @7:10

Run: 6.00 mile
Run Time: 00:42:51
Run Pace: 07:08.5 /mile
Run Shoe: Ultraboost 20

5 X miles @7:20 or slower

Run: 4.00 mile
Run Time: 00:30:00
Run Pace: 07:30 /mile
Run Shoe: Ultraboost 20

6 3 x 1 mile @ 6:30 with 90 sec recovery

Run: 2.00 mile, 3.00 mile, 1.00 mile(6.00 mile)
Run Time: 00:15:04, 00:18:56, 00:08:35(00:42:35)
Run Pace: 07:32 /mile, 06:18.66 /mile, 08:35 /mile
Run Shoe: Ultraboost 20, Saysh, Ultraboost 20

7 X miles @7:20 or slower

Run: 4.00 mile
Run Time: 00:30:00
Run Pace: 07:30 /mile
Run Shoe: Ultraboost 20

Run: 20.00 mile
Run Time: 02:25:26

8 6 miles @7:10

Run: 6.00 mile
Run Time: 00:42:51
Run Pace: 07:08.5 /mile
Run Shoe: Ultraboost 20

9 X miles @7:20 or slower

Run: 4.00 mile
Run Shoe: Ultraboost 20

10 6x800m @6:00/pace

Run: 1.00 mile, 3.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:07:28, 00:17:59, 00:08:00(00:33:27)
Run Pace: 07:28 /mile, 05:59.66 /mile, 08:00 /mile
Run Shoe: Saysh, Saysh, Ultraboost 20

11 X miles @7:20 or slower

Run: 4.00 mile
Run Time: 00:30:00
Run Pace: 07:30 /mile
Run Shoe: Ultraboost 20

12 Off/Zinnia sick
13 Steady State 5 miles @6:25

Run: 1.00 mile, 5.00 mile, 1.00 mile(7.00 mile)
Run Time: 00:07:30, 00:31:55(00:39:25)
Run Pace: 07:30 /mile, 06:23 /mile
Run Shoe: Ultraboost 20, Saysh, Ultraboost 20

14 Off/Stomach flu

Run: 26.00 mile
Run Time: 02:25:43

15 6 miles @7:10

Run: 6.01 mile
Run Time: 00:43:00
Run Pace: 07:09.28 /mile
Run Shoe: Ultraboost 20

16 X miles @7:20 or slower

Run: 4.00 mile
Run Time: 00:30:00
Run Pace: 07:30 /mile
Run Shoe: Ultraboost 20

17 6x800m @6:00/pace

Run: 1.00 mile, 3.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:07:30, 00:17:56, 00:08:30(00:33:56)
Run Pace: 07:30 /mile, 05:58.66 /mile, 08:30 /mile
Run Shoe: Ultraboost 20, Saysh, Ultraboost 20

18 X miles @7:20 or slower

Run: 5.00 mile
Run Time: 00:37:43
Run Pace: 07:32.6 /mile
Run Shoe: Ultraboost 20

19 X miles @7:10

Run: 4.00 mile
Run Shoe: Ultraboost 20

20 Steady State 5 miles @6:25

Run: 1.00 mile, 5.00 mile, 1.00 mile(7.00 mile)
Run Time: 00:07:30, 00:32:02, 00:08:30(00:48:02)
Run Pace: 07:30 /mile, 06:24.4 /mile, 08:30 /mile
Run Shoe: Ultraboost 20, Saysh, Ultraboost 20

21 X miles @7:20 or slower

Run: 4.00 mile
Run Time: 00:30:00
Run Pace: 07:30 /mile
Run Shoe: Ultraboost 20

Run: 35.01 mile
Run Time: 03:42:41

22 Off/Sick
23 Off/Winter Storm
24 4x1200m @6:00/pace

Run: 1.00 mile, 3.00 mile, 1.00 mile(5.00 mile)
Run Time: 00:07:30, 00:17:57, 00:07:40(00:33:07)
Run Pace: 07:30 /mile, 05:59 /mile, 07:40 /mile
Run Shoe: Ultraboost 20, Saysh, Ultraboost 20

25 X miles @7:20 or slower

Run: 5.00 mile
Run Time: 00:37:30
Run Pace: 07:30 /mile
Run Shoe: Ultraboost 20

26 X miles @7:10

Run: 5.00 mile
Run Time: 00:35:43
Run Pace: 07:08.6 /mile
Run Shoe: Ultraboost 20

27 2x1600m@6:20, 4 x 800m@3:00, 2x1600m@ 6:20

Run: 1.00 mile, 2.00 mile, 2.00 mile, 2.00 mile, 1.00 mile(8.00 mile)
Run Time: 00:07:26, 00:12:37, 00:11:51, 00:12:29, 00:07:40(00:52:03)
Run Pace: 07:26 /mile, 06:18.5 /mile, 05:55.5 /mile, 06:14.5 /mile, 07:40 /mile
Run Shoe: Ultraboost 20, Saysh, Ultraboost 20, Ultraboost 20, Ultraboost 20

28 X miles @7:20 or slower

Run: 4.00 mile
Run Time: 00:29:54
Run Pace: 07:28.5 /mile
Run Shoe: Ultraboost 20

Run: 27.00 mile
Run Time: 03:08:17

29 X miles @7:20 or slower

Run: 5.00 mile
Run Time: 00:37:26
Run Pace: 07:29.2 /mile
Run Shoe: Ultraboost 20

30 7 miles @7:10

Run: 7.00 mile
Run Time: 00:49:58
Run Pace: 07:08.28 /mile
Run Shoe: Ultraboost 20

31 X miles @7:20 or slower

Run: 4.02 mile
Run Time: 00:30:00
Run Pace: 07:27.76 /mile
Run Shoe: Ultraboost 20

1 4x1200m+2x1600m w/2min recovery

Run: 1.00 mile, 5.00 mile, 1.00 mile(7.00 mile)
Run Time: 00:07:27, 00:29:47, 00:09:34(00:46:48)
Run Pace: 07:27 /mile, 05:57.4 /mile, 09:34 /mile
Run Shoe: Ultraboost 20, Ultraboost 20, Ultraboost 20

2 off
3 X miles @7:10

Run: 5.00 mile
Run Time: 00:35:30
Run Pace: 07:06 /mile
Run Shoe: Saysh

4 X miles @7:20 or slower

Run: 5.00 mile
Run Shoe: Ultraboost 20

Run: 33.02 mile
Run Time: 03:19:42

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