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Calendar of Everett Kolto - August, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
29 Recoovery

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

30 The last night

Run: 10.00 mile
Run Time: 01:11:15
Run Pace: 07:07.5 /mile

31 Splitter

Run: 4.00 mile, 3.00 mile, 3.00 mile(10.00 mile)
Run Time: 00:28:55, 00:21:19, 00:22:27(01:12:41)
Run Pace: 07:13.75 /mile, 07:06.33 /mile, 07:29 /mile

1 Back to the mornings

Run: 10.00 mile
Run Time: 01:10:25
Run Pace: 07:02.5 /mile

2 Mediocre first fartlek

Run: 2.50 mile, 5.25 mile, 1.25 mile(9.00 mile)
Run Time: 00:17:33, 00:37:21, 00:11:21(01:06:15)
Run Pace: 07:01.2 /mile, 07:06.85 /mile, 09:04.8 /mile

3 Spontaneous pacing

Run: 9.00 mile
Run Time: 01:02:07
Run Pace: 06:54.11 /mile

4 Philosophical fifteen

Run: 15.00 mile
Run Time: 01:45:29
Run Pace: 07:01.93 /mile

Run: 70.00 mile
Run Time: 08:16:17

5 LRecovery

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Time: 00:55:51, 00:28:26(01:24:17)
Run Pace: 06:58.87 /mile, 07:06.5 /mile

6 Where is the O2

Run: 2.25 mile, 5.25 mile, 1.50 mile(9.00 mile)
Run Time: 00:16:25, 00:38:29, 00:14:37(01:09:31)
Run Pace: 07:17.77 /mile, 07:19.80 /mile, 09:44.66 /mile

7 Where is the O2 #2

Run: 7.00 mile, 4.00 mile(11.00 mile)
Run Time: 00:50:04, 00:29:26(01:19:30)
Run Pace: 07:09.14 /mile, 07:21.5 /mile

8 Breathing is a thing now... yay?

Run: 8.00 mile
Run Time: 00:56:55
Run Pace: 07:06.87 /mile

9 Tempo/race thingy

Run: 1.50 mile, 4.00 mile, 3.50 mile(9.00 mile)
Run Time: 00:10:41, 00:22:30, 00:29:57(01:03:08)
Run Pace: 07:07.33 /mile, 05:37.5 /mile, 08:33.42 /mile

10 Treadmilled recovery

Run: 10.00 mile
Run Time: 01:07:22
Run Pace: 06:44.2 /mile

11 Avoiding the oven

Run: 16.00 mile
Run Time: 01:47:03
Run Pace: 06:41.43 /mile

Run: 75.00 mile
Run Time: 08:47:46

12 Back to the oven

Run: 6.00 mile
Run Time: 00:44:01
Run Pace: 07:20.16 /mile

13 First MP of the summer

Run: 9.00 mile
Run Time: 00:57:36
Run Pace: 06:24 /mile

14 Toasted 'n roasted

Run: 6.00 mile
Run Time: 00:43:08
Run Pace: 07:11.33 /mile

15 And toasted some more

Run: 7.00 mile
Run Time: 00:50:22
Run Pace: 07:11.71 /mile

16 2 by 2

Run: 9.25 mile, 1.75 mile(11.00 mile)
Run Time: 00:58:43, 00:13:26(01:12:09)
Run Pace: 06:20.86 /mile, 07:40.57 /mile

17 No sleeps :(

Run: 6.00 mile
Run Time: 00:43:13
Run Pace: 07:12.16 /mile

18 Hill Wars: Episode I: The Phantom Opera

Run: 15.00 mile
Run Time: 01:45:56
Run Pace: 07:03.73 /mile

Run: 60.00 mile
Run Time: 06:56:25

19 Hill Wars: Episode II: Attack of the Hills

Comments: 1
Run: 9.00 mile
Run Time: 01:01:24
Run Pace: 06:49.33 /mile

20 First workout back

Run: 2.40 mile, 5.86 mile, 2.12 mile, 3.12 mile(13.50 mile)
Run Time: 00:17:49, 00:36:21, 00:17:26, 00:26:53(01:38:29)
Run Pace: 07:25.41 /mile, 06:12.18 /mile, 08:13.39 /mile, 08:36.98 /mile

21 The Duq's Tunnel

Run: 9.00 mile
Run Time: 01:04:22
Run Pace: 07:09.11 /mile

22 Double Squad

Run: 10.00 mile, 3.00 mile(13.00 mile)
Run Time: 01:13:02, 00:23:23(01:36:25)
Run Pace: 07:18.2 /mile, 07:47.66 /mile

23 Disappointing tempo

Run: 2.40 mile, 3.84 mile, 2.26 mile, 3.00 mile(11.50 mile)
Run Time: 00:17:59, 00:21:15, 00:21:02, 00:22:02(01:22:18)
Run Pace: 07:29.58 /mile, 05:32.03 /mile, 09:18.40 /mile, 07:20.66 /mile

24 Half solo birm

Run: 9.00 mile
Run Time: 01:04:45
Run Pace: 07:11.66 /mile

25 Sleepy island

Run: 15.00 mile
Run Time: 01:49:03
Run Pace: 07:16.2 /mile

Run: 80.00 mile
Run Time: 09:36:46

26 It's frick monday

Run: 9.00 mile
Run Time: 01:02:35
Run Pace: 06:57.22 /mile

27 Annoying stomach

Run: 2.40 mile, 5.78 mile, 2.82 mile, 3.00 mile(14.00 mile)
Run Time: 00:18:19, 00:37:10, 00:24:43, 00:24:37(01:44:49)
Run Pace: 07:37.91 /mile, 06:25.81 /mile, 08:45.88 /mile, 08:12.33 /mile

28 The perfect remedy

Run: 11.00 mile
Run Time: 01:18:13
Run Pace: 07:06.63 /mile

29 Southside surges

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:22:23, 01:07:06(01:29:29)
Run Pace: 07:27.66 /mile, 06:42.6 /mile

30 Pre

Run: 2.00 mile, 5.00 mile(7.00 mile)
Run Time: 00:15:34, 00:37:36(00:53:10)
Run Pace: 07:47 /mile, 07:31.2 /mile

31 The Homecoming Race

Run: 2.95 mile, 8.00 km, 2.44 mile(10.36 mile)
Run Time: 00:20:26, 00:26:50, 00:20:23(01:07:39)
Run Pace: 06:55.59 /mile, 05:23.88 /mile, 08:21.22 /mile

1 Young crew

Run: 13.00 mile, 2.64 mile(15.64 mile)
Run Time: 01:39:10, 00:20:17(01:59:27)
Run Pace: 07:37.69 /mile, 07:40.98 /mile

Run: 80.00 mile
Run Time: 09:35:22

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