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Courses

12 3

Name ▲	Distance	Actions
1 min pick ups
10x200
10x30
1x20:00 Steady State
1x60:00 Steady State
2:45:00 at zone 2
20:00 recovery run
2022 Moonlight Beach Run
28th Annual Thanksgiving 10 Mile Road Race
2k x 3 @ threshold
2x20:00 Steady State
2x8, 3x3
3:30:00 w/ 16/4 r/w intervals
3:30:00 w/ 26/4 r/w intervals
30 minute threshold
30:00 recovery run
3x10 minutes 2:1 work/rest
3x10 minutes 2:1 work/rest, tempo finish
3x12 minutes 2:1 work/rest
3x15:00 Steady State
3x3k
3x8 & END Finish
3x8 minutes 2:1 work/rest
4:00 lunge matrix + 1x20:00 Steady State
4:00 lunge matrix + 1x30:00 Steady State
4:00 lunge matrix + 1x40:00 Steady State
4:00 lunge matrix + 1x60:00 Steady State
4:00 lunge matrix + 2hours at Z2/Z3
4:00 lunge matrix + 2x20:00 Steady State
4:00 lunge matrix + 3x15:00 Steady State
4:00 lunge matrix + 3x15:00 Steady State + 1:20:00 END
4:00 lunge matrix + 4:30:00 at Z2
4:00 lunge matrix + 40 minutes at Z2
4:00 lunge matrix + 50 minutes at Z2
4:00 lunge matrix + 50 minutes easy PACE
4:00 lunge matrix + 60 minutes at Z2
4:00 lunge matrix + 75 minutes at Z2
4:00 lunge matrix + 90 minutes at Z2
4:00 lunge matrix + 90 minutes easy PACE
4:00 lunge matrix + 90 minutes, EASY pace
4:30:00 w/ 26/4 r/w intervals
40 Minute Yin Yoga for Whole Body \| Deep Fascia Stretch
40 minutes at Z2
45:00 recovery run
4x2
4x3 minutes 1:1 recovery
4x4
4x6 minutes 2:1
5 x 200m
5:30:00 w/ 22/3 r/w intervals
5th Annual Baldwin Park Half Marathon & 5K
5x3 minutes 1:1 recovery
5x800
60:00 recovery run
6x3 minutes 1:1 recovery
6x4 minutes 1:1 recovery
7 Mile Progressive Pacing Tempo
75 minutes at Z2
7x2
8x2:30:00
8x600
90 minutes at Z2
90 minutes easy PACE
Ancient Oaks 100
Animal Flow - 15:00 Follow Along Bodyweight Workout
Batch 1
Batch 1 & 2 + 50 SU, 30 PU, 50 KBS
Batch 2
Batch 3
Bear Pond Trailhead
black hammock to WSHS & back
blue loop
BM - 30 minutes Standing Yoga Practice
BM - Building Trust With Yoga
BM - Energize and Find Focus Yoga Practice
BM - Morning Yoga - 30 Min Standing Sequence
BM - Presence Through Yoga
BM - Simple Yoga Practice for Presence and Well-Being
Boston - Charles River
Boston Marathon
Calves
Calves & Feet
Celebration Marathon
Cell Tower
ChiChi - Kettlebell Workouts - BEGINNERS WORKOUT
close to home
Colt 45 Trail Run - Colt Creek State Park
Core Work with Natalie
DDOC Rotary 10k @ Gemini Springs
Deleon Springs Half Marathon
Disney Half Marathon
Disney Princess Half Marathon
East Spur Loop
Endurance Zone
Endurance Zone (2/3) Long Run
field
Flying Pig Marathon
Full Body Maintenance
Gate2Gate Trail Run - 50k
Goggins 4x4x48 2023

12 3

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