Carlsbad Marathon & AZ Rock N Roll - Jan 15, 2023

Chicago Pace (sub 8-min)

Week of	Sun	Mon	Tue	Wed	Thu	Fri	Sat
7/10/22	OFF	35-40	40-45	30-35	45-50	OFF	4
7/17/22	OFF	45-50	45-50	30-35	40-45	OFF	5
7/24/22	OFF	45-50	45-50	30-35	45-50	OFF	6
7/31/22	OFF	45-50	45-50	30-35	45-50	OFF	7
8/7/22	OFF	45-50	50- 4xHR	30-35	45-50	OFF	8
8/14/22	30-35	45-50	50- 5xHR	30-35	40-45	OFF	9
8/21/22	35-40	45-50	55- 5xHR	40-45	50-55	OFF	8
8/28/22	30-35	50-55	55- 6xHR	40-45	50-55	OFF	10
9/4/22	35-40	50-55	55- 8xHR	50-55	45-50	OFF	11
9/11/22	30-35	50-55	50- 12x30/30	40-45	50-55	OFF	12
9/18/22	30-35	45-50	50 - 6m TT	45-50	50-55	OFF	10
9/25/22	30	40-45	50- 14x30/30	40-45	45-50	OFF	12
10/2/22	35-40	40-45	50- 10x60/60	45-50	50-55	OFF	13
10/9/22	40-45	40-45	50- 12x60/60	50-55	40-45 tempo	OFF	14
10/16/22	40-45	50-55	2X 1/2/3/2/1 min	50-55	40-45 tempo	OFF	15
10/23/22	45-50	45-50	2 x 1/2/3/2/1	50-55	40-45 tempo	OFF	12
10/30/22	30	40-50	50- 10x400	40-45	40-45 tempo	OFF	13
11/6/22	40-45	40-45	60- 10x400	40-45	50-tempo	OFF	15
11/13/22	OFF	40-50	60- 12x400	40-45	50-60 tempo	OFF	17
11/20/22	30	45-50	60-4X1200, 1x800	40-45	55-70 tempo	OFF	18
11/27/22	5m	45-55	60- 5x1600	40-45	60 tempo	OFF	14
12/4/22	5m	40-45	50- 8x800	40-45	55-60	OFF	20-PROG
12/11/22	3m	50	60- 10-12x800	40-45	60-80 tempo	OFF	13
12/18/22	5m	50-60	50- 8x800	4045	55-60	OFF	22
12/25/22	OFF	40-45	60- 8x800	40-45	50	OFF	13 - 10MP
1/1/23	OFF	60	45	40-45	45 MP	OFF	10
1/8/23	OFF	45 MP	30	35	30	OFF	2
1/15/23	26.2

Week of	Sun	Mon	Tue	Wed	Thu	Fri	Sat
7/10/22	OFF	35-40	40-45	30-35	40-45	OFF	4
7/17/22	OFF	40-45	40-45	30-35	40-45	OFF	5
7/24/22	OFF	40-45	40-45	30-35	40-45	OFF	6
7/31/22	OFF	40-45	40-45	30-35	40-45	OFF	7
8/7/22	OFF	40-45	45- 4xHR	30-35	40-45	OFF	8
8/14/22	0-30	40-45	50- 5xHR	30-35	40-45	OFF	9
8/21/22	0-30	45-50	60- 5xHR	35-40	45-50	OFF	8
8/28/22	0-30	45	50- 6xHR	35-40	45	OFF	10
9/4/22	0-30	30	45- 8xHR	40-45	50	OFF	11
9/11/22	0-30	45	45- 12x30/30	40-45	50	OFF	12
9/18/22	0-30	35-40	6min TT	40-45	50- 4X2/2	OFF	10
9/25/22	0-30	35-40	45- 14x30/30	40-45	45-50	OFF	12
10/2/22	30-35	35-40	45- 10x60/60	40-45	45-50	OFF	13
10/9/22	35-40	35-40	45- 12x60/60	40-45	40 tempo	OFF	14
10/16/22	35-40	45-50	2X 1/2/3/2/1 min	45-50	40 tempo	OFF	15
10/23/22	35-40	40-45	2 x 1/2/3/2/1	40-45	40 tempo	OFF	12
10/30/22	25-30	30-35	50- 10 x 400M	40-45	40 tempo	OFF	13
11/6/22	30-35	30	50	40-45	45 tempo	OFF	15
11/13/22	OFF	40-50	60- 12 x 400M	40-45	45-55 tempo	OFF	17
11/20/22	30	40-45	60-4X1200, 1x800	40-45	45-60 tempo	OFF	18
11/27/22	5m	40-50	60- 5x1600	40-45	50 tempo	OFF	14
12/4/22	5m	40-45	50- 8x800	40	50-55	OFF	20-PROG
12/11/22	3m	45	60- 10-12x800	40-45	50-70 tempo	OFF	13
12/18/22	5m	45-55	50- 8x800	35-40	50-55	OFF	22
12/25/22	OFF	40	50- 8x800	35-40	45-50	OFF	13-10MP
1/1/23	OFF	50-55	40	40	40 MP	OFF	10
1/8/23	OFF	40MP	30	30	30	OFF	2
1/15/23	26.2

Week of	Sun	Mon	Tue	Wed	Thu	Fri	Sat
7/10/22	OFF	25-35	30-40	OFF	30-40	OFF	3
7/17/22	OFF	25-35	30-40	OFF	30-40	OFF	4
7/24/22	OFF	30-35	30-40	OFF	30-40	OFF	5
7/31/22	OFF	30	35	OFF	30	OFF	6
8/7/22	OFF	35-40	40- 4xHR	OFF	35-40	OFF	7
8/14/22	OFF	35-40	45- 4xHR	30	35-40	OFF	8
8/21/22	OFF	35-45	50- 5xHR	30	35-40	OFF	7
8/28/22	OFF	35-45	45- 5xHR	35	35-45	OFF	9
9/4/22	OFF	35-45	45- 6xHR	35	35-45	OFF	10
9/11/22	OFF	35-45	40- 10X30/30	OFF	35-40	OFF	11
9/18/22	OFF	35-45	6min TT	30-40	35-45	OFF	9
9/25/22	OFF	35-45	40- 12x30/30	30-40	35-45	OFF	11
10/2/22	OFF	40-45	40- 8x60/60	30-40	35-45	OFF	12
10/9/22	OFF	30-40	40- 10x60/60	30-35	35-45	OFF	13
10/16/22	OFF	40-45	2X 1/2/3/2/1	35-40	35-45	OFF	14
10/23/22	OFF	35	2 x 1/2/3/2/1	30	35	OFF	11
10/30/22	OFF	30-40	45- 6x400	30	35 tempo	OFF	12
11/6/22	OFF	35-40	45- 8x400	30	40 tempo	OFF	13
11/13/22	OFF	35-40	50- 10 x 400M	30-35	45 tempo	OFF	16
11/20/22	OFF	40-45	50- 4x1200	30-35	45-50 tempo	OFF	17
11/27/22	OFF	35-40	55- 4x1600	30	40 tempo	OFF	13
12/4/22	OFF	40-45	50- 6x800	30-35	45	OFF	18- PROG
12/11/22	OFF	45-50	50- 8x800	30-35	45-55 tempo	OFF	12
12/18/22	OFF	45-55	50- 6x800	30-35	45-50	OFF	21
12/25/22	OFF	35-40	50- 6x800	35	45-50	OFF	12
1/1/23	OFF	45-50	40	30	35 MP	OFF	8
1/8/23	OFF	45MP	30	OFF	30	OFF	OFF
1/15/23	26.2

Week of	Sun	Mon	Tue	Wed	Thu	Fri	Sat
7/10/22	OFF	30	40	OFF	30	OFF	3
7/17/22	OFF	25-30	30-40	OFF	30-40	OFF	4
7/24/22	OFF	30-35	30-40	OFF	30-40	OFF	5
7/31/22	OFF	30	30-40	OFF	30	OFF	5
8/7/22	OFF	30-35	40-45	OFF	30-40	OFF	6
8/14/22	OFF	30-35	40-45	OFF	30-40	OFF	7
8/21/22	OFF	35-40	40-45	30	40-45	OFF	6
8/28/22	OFF	35-40	40-3xHR	30	40-45	OFF	8
9/4/22	OFF	35	40-3xHR	OFF	30	OFF	9
9/11/22	OFF	35-40	40-8x30/30	25-30	40-45	OFF	10
9/18/22	OFF	35-40	6min TT	25-30	40-45	OFF	8
9/25/22	OFF	35-45	40-12x30/30	30	40-45	OFF	10
10/2/22	OFF	35-45	40-8x60/60	25-30	40-45	OFF	11
10/9/22	OFF	35-45	40-10x60x60	OFF	40-45	OFF	12
10/16/22	OFF	35-45	2x 1/2/3/2/1	25	40-45	OFF	13
10/23/22	OFF	35	2x 1/2/3/2/1	OFF	35	OFF	10
10/30/22	OFF	35-40	45-6x400	30	40-45	OFF	11
11/6/22	OFF	35-40	50-6x400	30	45-55	OFF	13
11/13/22	OFF	35-40	50-8x400	30	45-55	OFF	15
11/20/22	OFF	35	60-4x1200	OFF	45-55	OFF	16
11/27/22	OFF	35-45	55-4x1600	OFF	35	OFF	12
12/4/22	OFF	45-55	50-5x800	30	50-60	OFF	18
12/11/22	OFF	40-45	50-5x800	30	55-65	OFF	11
12/18/22	OFF	45-55	50-5x800	OFF	50	OFF	21
12/25/22	OFF	30-35	50-5x800	OFF	45-55	OFF	11
1/1/23	OFF	45-55	35	OFF	40	OFF	7
1/8/23	OFF	50	30	OFF	35	OFF	OFF
1/15/23	26.2

Date of Week	Sun	Mon	Tue	Wed	Thu	Fri	Sat
7/10/22	OFF	30-40	30-40	OFF	35-45	OFF	3
7/17/22	OFF	40-45	35-45	OFF	40-45	OFF	4
7/24/22	OFF	40-45	35-45	OFF/30	40-45	OFF	5
7/31/22	OFF	40-45	35-45	OFF/30	40-45	OFF	5
8/7/22	OFF	30	40	OFF	35	OFF	6
8/14/22	OFF	40-50	40-50	OFF/30	35-45	OFF	7
8/21/22	OFF	45-50	10/10/10.	OFF/30	45-50	OFF	6
8/28/22	OFF	45-50	10/10/10.	OFF/30	45	OFF	8
9/4/22	OFF	50-60	15/15/15.	OFF/30	45-55	OFF	9
9/11/22	OFF	50-60	15/15/15.	OFF/30	50-60	OFF	10
9/18/22	OFF	55-60	6min TT	OFF/30	45-55	OFF	8
9/25/22	OFF	55-60	45, 5X2:00/2:00	OFF/30	45-55	OFF	10
10/2/22	OFF	45	45, 5X2:00/2:00	OFF	45	OFF	11
10/9/22	OFF	55-60	45, 5X2:00/2:00	OFF/30	45-55	OFF	12
10/16/22	OFF	55-60	60, 5X2:00/2:00	OFF/30	45-55	OFF	13
10/23/22	OFF	55-60	60, 5X2:00/2:00	OFF/30	45-55	OFF	10
10/30/22	OFF	40	60, 6X2:00/2:00	OFF	45	OFF	11
11/6/22	OFF	45-50	45-50	OFF/30	45-50	OFF	13
11/13/22	OFF	55-60	60,8X2:00/2:00	OFF/30	45-55	OFF	15
11/20/22	OFF	55-60	60,8X2:00/2:00	OFF/30	45-55	OFF	16
11/27/22	OFF	40	60,10X2:00/2:00	OFF/30	45	OFF	12
12/4/22	OFF	55-60	45,8X2:00/2:00	OFF/30	45	OFF	18
12/11/22	OFF	55-60	50-60	OFF/30	50-60	OFF	11
12/18/22	OFF	55-60	55-60	OFF/30	50-60	OFF	21
12/25/22	OFF	55-60	55-60	30	45-55	OFF	11
1/1/23	OFF	50	45	OFF	40	OFF	7
1/8/23	OFF	50	30	OFF	35	OFF	OFF
1/15/23	26.2