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Calendar of RJ Thalls - January, 2023

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
26 easy

Run: 5.00 mile
Run Time: 00:40:58
Run Pace: 08:11.6 /mile

27 easy + hill strides

Run: 6.00 mile
Run Time: 00:46:45
Run Pace: 07:47.5 /mile

28 steady long

Run: 7.00 mile
Run Time: 00:52:02
Run Pace: 07:26 /mile

29 run with Alex and IU east guys

Run: 6.50 mile
Run Time: 00:49:57
Run Pace: 07:41.07 /mile

30 15 min tempo

Run: 1.00 mile, 2.35 mile, 1.70 mile(5.05 mile)
Run Time: 00:08:27, 00:15:00, 00:16:00(00:39:27)
Run Pace: 08:27 /mile, 06:22.97 /mile, 09:24.70 /mile

31 easy

Run: 6.00 mile
Run Time: 00:47:00
Run Pace: 07:50 /mile

1 easy

Run: 4.50 mile
Run Time: 00:36:54
Run Pace: 08:12 /mile

Run: 40.05 mile
Run Time: 05:13:03

2 easy

Run: 7.00 mile
Run Time: 00:55:41
Run Pace: 07:57.28 /mile

3 warmup + split tempo + cooldown

Run: 2.00 mile, 3.12 mile, 1.00 mile(6.12 mile)
Run Time: 00:16:32, 00:22:00, 00:09:42(00:48:14)
Run Pace: 08:16 /mile, 07:03.07 /mile, 09:42 /mile

4 easy

Run: 7.00 mile
Run Time: 00:54:39
Run Pace: 07:48.42 /mile

5 warmup + pickups and mileage

Run: 3.00 mile, 5.00 mile(8.00 mile)
Run Time: 00:22:43, 00:37:23(01:00:06)
Run Pace: 07:34.33 /mile, 07:28.6 /mile

6 easy

Run: 6.00 mile, 2.00 mile(8.00 mile)
Run Time: 00:54:29, 00:17:00(01:11:29)
Run Pace: 09:04.83 /mile, 08:30 /mile

7 long run

Run: 8.00 mile
Run Time: 01:06:00
Run Pace: 08:15 /mile

8 off

Run: 44.12 mile
Run Time: 05:56:09

9 recovery

Run: 6.50 mile
Run Time: 00:53:00
Run Pace: 08:09.23 /mile

10 2x 12:30

Run: 2.00 mile, 1.97 mile, 1.97 mile, 2.00 mile(7.94 mile)
Run Time: 00:15:32, 00:12:30, 00:12:30, 00:17:32(00:58:04)
Run Pace: 07:46 /mile, 06:20.71 /mile, 06:20.71 /mile, 08:46 /mile

11 easy

Run: 6.00 mile
Run Time: 00:50:38
Run Pace: 08:26.33 /mile

12 steady + 6x200

Run: 5.00 mile, 1.50 mile(6.50 mile)
Run Time: 00:37:12, 00:11:17(00:48:29)
Run Pace: 07:26.4 /mile, 07:31.33 /mile

13 recovery

Run: 6.00 mile
Run Time: 00:47:18
Run Pace: 07:53 /mile

14 long run

Run: 7.50 mile
Run Time: 00:55:17
Run Pace: 07:22.26 /mile

15 recovery

Run: 5.50 mile
Run Time: 00:48:16
Run Pace: 08:46.54 /mile

Run: 45.94 mile
Run Time: 06:01:02

16 steady

Run: 6.00 mile
Run Time: 00:46:22
Run Pace: 07:43.66 /mile

17 5x(400,200)

Run: 2.00 mile, 1.89 mile, 1.20 mile, 3.00 mile(8.09 mile)
Run Time: 00:15:47, 00:09:55, 00:12:00, 00:31:02(01:08:44)
Run Pace: 07:53.5 /mile, 05:14.81 /mile, 10:00 /mile, 10:20.66 /mile

18 off
19 shakeout + (4,4,3,3,1,1min)

Run: 3.00 mile, 4.70 mile, 2.30 mile(10.00 mile)
Run Time: 00:27:36, 00:32:32, 00:18:04(01:18:12)
Run Pace: 09:12 /mile, 06:55.31 /mile, 07:51.30 /mile

20 pre meet

Run: 5.00 mile
Run Time: 00:41:31
Run Pace: 08:18.2 /mile

21 meet day

Run: 2.00 mile, 1.00 mile, 1.50 mile, 2.50 mile(7.00 mile)
Run Time: 00:17:00, 00:05:03, 00:14:00, 00:20:50(00:56:53)
Run Pace: 08:30 /mile, 05:03 /mile, 09:20 /mile, 08:20 /mile

22 snowy long run

Run: 6.80 mile
Run Time: 00:55:00
Run Pace: 08:05.29 /mile

Run: 42.89 mile
Run Time: 05:46:42

23 recovery + shakeout

Run: 7.00 mile, 3.00 mile(10.00 mile)
Run Time: 00:57:24, 00:25:18(01:22:42)
Run Pace: 08:12 /mile, 08:26 /mile

24 2x (8x100) + 4x200

Run: 2.00 mile, 1.43 mile, 0.50 mile, 2.00 mile(5.93 mile)
Run Time: 00:16:51, 00:06:22, 00:06:00, 00:22:23(00:51:36)
Run Pace: 08:25.5 /mile, 04:27.13 /mile, 12:00 /mile, 11:11.5 /mile

25 shakeout + easy

Run: 4.00 mile, 7.00 mile(11.00 mile)
Run Time: 00:35:19, 01:00:00(01:35:19)
Run Pace: 08:49.75 /mile, 08:34.28 /mile

26 pre meet

Run: 5.15 mile
Run Time: 00:45:49
Run Pace: 08:53.78 /mile

27 meet day

Run: 2.00 mile, 0.50 mile, 6.00 mile(8.50 mile)
Run Time: 00:16:00, 00:02:15, 00:57:38(01:15:53)
Run Pace: 08:00 /mile, 04:30 /mile, 09:36.33 /mile

28 long run

Run: 7.50 mile
Run Time: 00:58:57
Run Pace: 07:51.6 /mile

29

Run: 48.08 mile
Run Time: 06:50:16

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