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November 2023

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Summary
23 Easy 2 mi Easy 3.5 mi Weights 45:00	24 hills 7 mi Weights 30:00	25 Tempo 4 mi Easy 2 mi	26 Easy 4 mi Weights 45:00	27 long 10.3 mi	28 Easy 5.8 mi Weights 45:00	29 Easy 3 mi	Run: 41.5 mi Weights: 2:45:00
30 Easy 5.5 mi Weights 30:00	31 Easy 4 mi	1 Progression 4 mi Easy 2 mi Weights 30:00	2	3 easy/mod/easy 3.5 mi	4 Easy 3 mi	5 Race 13.1 mi	Run: 35.1 mi Weights: 1:00:00
6 Easy 5 mi	7 Easy 2.5 mi Easy 3.5 mi Weights 45:00	8 Easy 8.3 mi	9 Easy 1 mi Progression 3 mi Weights 1:00:00	10 Easy 5.3 mi Weights 30:00	11 Easy 4.5 mi	12 Easy 7 mi	Run: 40 mi Weights: 2:15:00
13 Easy 3.5 mi Easy 2.5 mi	14 easy/mod/easy 6 mi	15 Progression 6 mi Weights 45:00	16 Easy 5 mi	17 Fartlek 4.5 mi	18 Easy 4.5 mi	19 Easy 6 mi	Run: 38 mi Weights: 45:00
20 easy/mod/easy 5.5 mi	21 Easy 5 mi	22 Easy 4 mi	23 Easy 8.5 mi	24 Easy 6 mi	25 Easy 6 mi	26	Run: 35 mi
27 Progression 4 mi	28 easy/mod/easy 6 mi Weights 40:00	29	30	1	2	3	Run: 10 mi Weights: 40:00