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Calendar of Everett Kolto - July, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
25 More Recovery, Lots of Biking

Run: 3.00 mile
Run Time: 00:21:30
Run Pace: 07:10 /mile
Bike: 15.00 mile
Bike Time: 02:00:00
Bike Pace: 7.50 mph

26 Back in Southlake

Run: 4.00 mile
Run Time: 00:27:15
Run Pace: 06:48.75 /mile

27 Chill Day

Run: 6.00 mile
Run Time: 00:42:56
Run Pace: 07:09.33 /mile

28 Lift

Run: 6.00 mile
Run Time: 00:40:26
Run Pace: 06:44.33 /mile

29 Fully Recovered

Run: 6.00 mile
Run Time: 00:38:07
Run Pace: 06:21.16 /mile

30 Light Day

Run: 5.00 mile
Run Time: 00:33:09
Run Pace: 06:37.8 /mile

1 Tough LR

Run: 12.00 mile
Run Time: 01:33:13
Run Pace: 07:46.08 /mile

Run: 42.00 mile
Run Time: 04:56:36
Bike: 15.00 mile
Bike Time: 02:00:00

2 Strides

Run: 7.00 mile
Run Time: 00:47:01
Run Pace: 06:43 /mile

3 103 Degrees Outside... :/

Run: 7.00 mile
Run Time: 00:47:20
Run Pace: 06:45.71 /mile

4 Strides

Run: 7.00 mile
Run Time: 00:46:38
Run Pace: 06:39.71 /mile

5 Night Run

Run: 7.00 mile
Run Time: 00:48:05
Run Pace: 06:52.14 /mile

6 Strides

Run: 8.00 mile
Run Time: 00:56:16
Run Pace: 07:02 /mile

7 Lift

Run: 7.00 mile
Run Time: 00:47:16
Run Pace: 06:45.14 /mile

8 Great LR

Run: 12.00 mile
Run Time: 01:22:52
Run Pace: 06:54.33 /mile

Run: 55.00 mile
Run Time: 06:15:28

9 Hills

Run: 7.50 mile
Run Time: 00:53:56
Run Pace: 07:11.46 /mile

10 Strides

Run: 8.00 mile
Run Time: 00:52:04
Run Pace: 06:30.5 /mile

11 Surges

Run: 7.00 mile
Run Time: 00:46:57
Run Pace: 06:42.42 /mile

12 Easyish before MP

Run: 7.00 mile
Run Time: 00:47:21
Run Pace: 06:45.85 /mile

13 First MP Workout

Run: 10.00 mile, 2.00 mile(12.00 mile)
Run Time: 01:03:16, 00:19:48(01:23:04)
Run Pace: 06:19.6 /mile, 09:54 /mile

14 Recovery

Run: 8.00 mile
Run Time: 00:55:12
Run Pace: 06:54 /mile

15 Oof

Run: 13.50 mile
Run Time: 01:53:50
Run Pace: 08:25.92 /mile

Run: 63.00 mile
Run Time: 07:32:24

16 Still tired

Run: 6.00 mile
Run Time: 00:41:37
Run Pace: 06:56.16 /mile

17 Heading out to Europe!

Run: 8.00 mile
Run Time: 00:54:22
Run Pace: 06:47.75 /mile

18 Fartlek on the boat

Run: 2.00 mile, 5.00 mile, 2.00 mile(9.00 mile)
Run Time: 00:13:56, 00:31:45, 00:16:34(01:02:15)
Run Pace: 06:58 /mile, 06:21 /mile, 08:17 /mile

19 Ezio in Florence

Run: 3.00 mile, 6.00 mile(9.00 mile)
Run Time: 00:20:33, 00:41:35(01:02:08)
Run Pace: 06:51 /mile, 06:55.83 /mile

20 Cannes - the city where everyone is a billionaire

Run: 2.00 mile, 3.00 mile, 3.00 mile(8.00 mile)
Run Time: 00:13:52, 00:16:01, 00:24:20(00:54:13)
Run Pace: 06:56 /mile, 05:20.33 /mile, 08:06.66 /mile

21 Beach day on an island off of Spain

Run: 8.00 mile
Run Time: 00:53:20
Run Pace: 06:40 /mile

22 Barcelona

Run: 15.00 mile
Run Time: 01:41:32
Run Pace: 06:46.13 /mile

Run: 63.00 mile
Run Time: 07:09:27

23 Day at sea = SLEEP

Run: 8.00 mile
Run Time: 00:55:40
Run Pace: 06:57.5 /mile

24 Yikes, looks like I got my annual summer sickness

Run: 3.00 mile, 5.00 mile, 3.00 mile(11.00 mile)
Run Time: 00:21:42, 00:33:25, 00:24:22(01:19:29)
Run Pace: 07:14 /mile, 06:41 /mile, 08:07.33 /mile

25 Bad news bears

Run: 8.00 mile
Run Time: 00:57:52
Run Pace: 07:14 /mile

26 YES TWO GOOD LRS IN A ROW

Run: 15.00 mile
Run Time: 01:43:48
Run Pace: 06:55.2 /mile

27 Back home

Run: 6.00 mile
Run Time: 00:43:28
Run Pace: 07:14.66 /mile

28 Failed to do the MP

Run: 6.00 mile
Run Time: 00:42:44
Run Pace: 07:07.33 /mile

29 Well this is bad

Run: 2.00 mile, 7.00 mile(9.00 mile)
Run Time: 00:15:23, 00:52:29(01:07:52)
Run Pace: 07:41.5 /mile, 07:29.85 /mile

Run: 63.00 mile
Run Time: 07:30:53

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