Carlsbad Half Marathon - January 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	45- 4xHR	30-35	45-50	OFF	8
8/14/22	30-35	40-45	50- 5xHR	30-35	40-45	OFF	7
8/21/22	35-40	45-50	50- 5xHR	40-45	50	OFF	8
8/28/22	30-35	50-55	50- 6xHR	40-45	50	OFF	8
9/4/22	35-40	50-55	50- 8xHR	50-55	45	OFF	9
9/11/22	30-35	50-55	45- 12x30/30	40-45	50	OFF	9
9/18/22	30-35	45-50	45 - 6m TT	45-50	50	OFF	8
9/25/22	30	40-45	45- 12x30/30	40-45	45	OFF	9
10/2/22	35-40	40-45	40- 8x60/60	45-50	50	OFF	10
10/9/22	40-45	40-45	45- 10x60/60	50-55	40-45 tempo	OFF	9
10/16/22	40-45	50-55	45- 10x60/60	50-55	40-45 tempo	OFF	10
10/23/22	45-50	45-50	40- 4x400	50-55	40-45 tempo	OFF	11
10/30/22	30	40-50	40- 4x400	40-45	40-45 tempo	OFF	11
11/6/22	40-45	40-45	40- 5x400	40-45	50-tempo	OFF	9
11/13/22	OFF	40-50	40- 5x400	40-45	50-55 tempo	OFF	10
11/20/22	30	45-50	45- 6x400	40-45	55-60 tempo	OFF	11- 4RP
11/27/22	5m	45-55	45- 3x800	40-45	60 tempo	OFF	12
12/4/22	5m	40-45	50- 4x800	40-45	55-60	OFF	13- 6RP
12/11/22	3m	50	50- 5x800	40-45	60 tempo	OFF	12
12/18/22	5m	50-60	50- 6x800	40-45	55-60	OFF	OFF
12/25/22	14	40-45	50- 6x800	40-45	50	OFF	OFF
1/1/23	11-8MP	60	45	40	45 RP	OFF	8
1/8/23	OFF	45 RP	30	35	30	OFF	2
1/15/23	13.1

Week of	Sun	Mon	Tue	Wed	Thu	Fri	Sat
7/10/22	OFF	35-40	40-45	30-35	40-45	OFF	4m
7/17/22	OFF	40-45	40-45	30-35	40-45	OFF	5m
7/24/22	OFF	40-45	40-45	30-35	40-45	OFF	6m
7/31/22	OFF	40-45	40-45	30-35	40-45	OFF	7m
8/7/22	OFF	40-45	45- 4xHR	30-35	40-45	OFF	8m
8/14/22	0-30	40-45	50- 5xHR	30-35	40-45	OFF	7m
8/21/22	0-30	45-50	50- 5xHR	35-40	45-50	OFF	8m
8/28/22	0-30	45	50- 6xHR	35-40	45	OFF	7m
9/4/22	0-30	30	50- 8xHR	40-45	50	OFF	9m
9/11/22	0-30	45	45- 12x30/30	40-45	50	OFF	9m
9/18/22	0-30	35-40	45 - 6m TT	40-45	50- 4X2/2	OFF	8M
9/25/22	0-30	35-40	45- 12x30/30	40-45	45-50	OFF	9M
10/2/22	30-35	35-40	40- 8x60/60	40-45	45-50	OFF	10M
10/9/22	35-40	35-40	45- 10x60/60	40-45	40 tempo	OFF	9M
10/18/22	35-40	45-50	45- 10x60/60	45-50	40 tempo	OFF	10M
10/23/22	35-40	40-45	40- 4x400	40-45	40 tempo	OFF	11m
10/30/22	25-30	30-35	40- 4x400	40-45	40 tempo	OFF	11M
11/6/22	30-35	30	40- 5x400	40-45	45 tempo	OFF	2 or 9m
11/13/22	OFF or Vegas	40-50	40- 5x400	40-45	45-55 tempo	OFF	10m
11/20/22	30	40-45	45- 6x400	40-45	45-60 tempo	OFF	11m-4RP
11/27/22	5m	40-50	45- 3x800	40-45	50 tempo	OFF	12M
12/4/22	5m	40-45	50- 4x800	40	50-55	OFF	13m-6RP
12/11/22	3m	45	50- 5x800	40-45	50-70 tempo	OFF	12M
12/18/22	5m	45-55	50- 6x800	35-40	50-55	OFF	OFF
12/25/22	14	40	50- 6x800	35-40	45-50	OFF	OFF
1/1/23	11-8RP	50-55	40	40	40 RP	OFF	8M
1/8/23	OFF	40RP	30	30	30	OFF	2M
1/15/23	13.1

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	6
8/21/22	OFF	35-45	50- 5xHR	30	35-40	OFF	7
8/28/22	OFF	35-45	50- 5xHR	35	35-45	OFF	6
9/4/22	OFF	35-45	50- 6xHR	35	35-45	OFF	7
9/11/22	OFF	35-45	45- 10x30/30	OFF	35-40	OFF	8
9/18/22	OFF	35-45	45 - 6m TT	30-40	35-45	OFF	7
9/25/22	OFF	35-45	40- 12x30/30	30-40	35-45	OFF	8
10/2/22	OFF	40-45	40- 8x60/60	30-40	35-45	OFF	9
10/9/22	OFF	30-40	45- 10x60/60	30-35	35-45	OFF	8
10/16/22	OFF	40-45	45- 10x60/60	35-40	35-45	OFF	9
10/23/22	OFF	35	40- 4x400	30	35	OFF	10
10/30/22	OFF	30-40	40- 4x400	30	35 tempo	OFF	10
11/3/22	OFF	35-40	40- 5x400	30	40 tempo	OFF	8
11/13/22	OFF	35-40	40- 5x400	30-35	45 tempo	OFF	9
11/20/22	OFF	40-45	45-6X400	30-35	45-50 tempo	OFF	10
11/27/22	OFF	35-40	45- 3x800	30	40 tempo	OFF	11
12/4/22	OFF	40-45	50- 4x800	30-35	45	OFF	12- 6RP
12/11/22	OFF	45-50	50- 5x800	30-35	45-55 tempo	OFF	11
12/18/22	OFF	45-55	50- 6x800	30-35	45-50	OFF	OFF
12/25/22	13	35-40	50	35	40-50	OFF	OFF
1/1/23	11	45-50	40	30	35 MP	OFF	7
1/8/23	OFF	45MP	30	OFF	30	OFF	OFF
1/15/23	13.1

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	4
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	5
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	5
9/4/22	OFF	35	40- 3xHR	OFF	30	OFF	6
9/11/22	OFF	35-40	40- 8x30/30	25-30	40-45	OFF	7
9/18/22	OFF	35-40	40- 6min TT	25-30	40-45	OFF	6
9/25/22	OFF	35-45	40- 6xHR	30	40-45	OFF	7
10/2/22	OFF	35-45	40- 10x30/30	25-30	40-45	OFF	8
10/9/22	OFF	35-45	45 - 6m TT	OFF	40-45	OFF	7
10/16/22	OFF	35-45	40- 12x30/30	25	40-45	OFF	8
10/23/22	OFF	35	40- 8x60/60	OFF	35	OFF	9
10/30/22	OFF	35-40	40- 10x60/60	30	40-45	OFF	9
11/6/22	OFF	35-40	2X 1/2/3/2/1 min	30	45-55	OFF	7
11/13/22	OFF	35-40	2 x 1/2/3/2/1	30	45-55	OFF	8
11/20/22	OFF	35	45- 6x400	OFF	45-55	OFF	9
11/27/22	OFF	35-45	40-3X800	OFF	35	OFF	10
12/4/22	OFF	45-55	40-3X800	30	50-60	OFF	11
12/11/22	OFF	40-45	40-4X800	30	55-65	OFF	10
12/18/22	OFF	45-55	45- 5x800	OFF	50	OFF	OFF
12/25/22	12	30-35	40	OFF	45-55	OFF	OFF
1/1/23	10	45-55	35	OFF	40	OFF	6
1/8/23	OFF	50	25	OFF	35	OFF	OFF
1/15/23	13.1

Week of	Sun	Mon	Tue	Wed	Thu	Fri	Sat
7/10/22	OFF	30-40	30-40	OFF	35-45	OFF	3M
7/17/22	OFF	40-45	35-45	OFF	40-45	OFF	4M
7/24/22	OFF	40-45	35-45	OFF/30	40-45	OFF	4M
7/31/22	OFF	40-45	35-45	OFF/30	40-45	OFF	5M
8/7/22	OFF	30	40	OFF	35	OFF	6M
8/14/22	OFF	40-50	40-50	OFF/30	35-45	OFF	5M
8/21/22	OFF	45-50	10/10/10.	OFF/30	45-50	OFF	6M
8/28/22	OFF	45-50	10/10/10.	OFF/30	45	OFF	5M
9/4/22	OFF	50-60	15/15/15.	OFF/30	45-55	OFF	6M
9/11/22	OFF	50-60	15/15/15.	OFF/30	50-60	OFF	7M
9/18/22	OFF	55-60	6min TT	OFF/30	45-55	OFF	6M
9/25/22	OFF	55-60	45,5X2:00/2:00	OFF/30	45-55	OFF	7M
10/2/22	OFF	45	45,5X2:00/2:00	OFF	45	OFF	8M
10/9/22	OFF	55-60	45,5X2:00/2:00	OFF/30	45-55	OFF	7M
10/16/22	OFF	55-60	60,5X2:00/2:00	OFF/30	45-55	OFF	8M
10/23/22	OFF	55-60	60,5X2:00/2:00	OFF/30	45-55	OFF	9M
10/30/22	OFF	40	60,6X2:00/2:00	OFF	45	OFF	9M
11/6/22	OFF	45-50	45-50	OFF/30	45-50	OFF	2 or 7M
11/13/22	OFF or Vegas	55-60	60,8X2:00/2:00	OFF/30	45-55	OFF	8M
11/20/22	OFF	55-60	60,8X2:00/2:00	OFF/30	45-55	OFF	9M
11/27/22	OFF	40	60,10X2:00/2:00	OFF/30	45	OFF	10M
12/4/22	OFF	55-60	45,8X2:00/2:00	OFF/30	45	OFF	11M
12/11/22	OFF	55-60	60, 12x2:00/2:00	OFF/30	50-60	OFF	10M
12/18/22	OFF	55-60	60, 10x2:00/2:00	OFF/30	50-60	OFF	OFF
12/25/22	12	55-60	45, 5x2:00/2:00	30	45-55	OFF	OFF
1/1/23	10	50	30	OFF	40	OFF	6M
1/8/23	OFF	50	30	OFF	35	OFF	OFF
1/15/22	13.1