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Calendar of Everett Kolto - September, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

2 Post-session frick

Run: 10.50 mile
Run Time: 01:17:06
Run Pace: 07:20.57 /mile

3 Annoying stomach round 2

Run: 11.00 mile, 3.00 mile(14.00 mile)
Run Time: 01:20:32, 00:23:21(01:43:53)
Run Pace: 07:19.27 /mile, 07:47 /mile

4 1600 Days

Run: 10.00 mile
Run Time: 01:13:31
Run Pace: 07:21.1 /mile

5 2nd frick of the week

Run: 10.00 mile
Run Time: 01:12:35
Run Pace: 07:15.5 /mile

6 Fantastic fartlek

Run: 2.40 mile, 6.56 mile, 2.54 mile(11.50 mile)
Run Time: 00:17:10, 00:39:30, 00:20:25(01:17:05)
Run Pace: 07:09.16 /mile, 06:01.28 /mile, 08:02.28 /mile

7 Peaceful smithfield

Comments: 1
Run: 10.00 mile
Run Time: 01:09:34
Run Pace: 06:57.4 /mile

8 Intense LR

Run: 15.00 mile
Run Time: 01:39:00
Run Pace: 06:36 /mile

Run: 81.00 mile
Run Time: 09:32:44

9 Not a normal frick run

Run: 10.00 mile
Run Time: 01:15:08
Run Pace: 07:30.8 /mile

10 The 3-4 Squad

Run: 3.00 mile, 2.32 mile, 4.32 mile, 0.64 mile, 2.72 mile(13.00 mile)
Run Time: 00:24:24, 00:17:09, 00:27:16, 00:03:02, 00:23:03(01:34:54)
Run Pace: 08:08 /mile, 07:23.53 /mile, 06:18.70 /mile, 04:44.37 /mile, 08:28.45 /mile

11 Deep in southside

Run: 10.00 mile
Run Time: 01:14:44
Run Pace: 07:28.4 /mile

12 Extra easy day

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:23:55, 01:11:19(01:35:14)
Run Pace: 07:58.33 /mile, 07:07.9 /mile

13 Pre: Birm edition

Run: 7.00 mile
Run Time: 00:52:44
Run Pace: 07:32 /mile

14 Trending Up

Run: 1.83 mile, 0.82 mile, 4.00 mile, 5.00 mile, 3.35 mile(15.00 mile)
Run Time: 00:15:14, 00:05:29, 00:21:40, 00:41:49, 00:27:32(01:51:44)
Run Pace: 08:19.45 /mile, 06:41.21 /mile, 05:25 /mile, 08:21.8 /mile, 08:13.13 /mile

15 Point LR

Run: 12.00 mile
Run Time: 01:25:45
Run Pace: 07:08.75 /mile

Run: 80.00 mile
Run Time: 09:50:13

16 Flipping the script

Run: 10.00 mile
Run Time: 01:10:58
Run Pace: 07:05.8 /mile

17 Lotta Ks

Run: 3.00 mile, 2.40 mile, 6.40 mile, 2.20 mile(14.00 mile)
Run Time: 00:23:10, 00:17:28, 00:43:58, 00:17:03(01:41:39)
Run Pace: 07:43.33 /mile, 07:16.66 /mile, 06:52.18 /mile, 07:45 /mile

18 The Liberty Bridge

Run: 10.00 mile
Run Time: 01:12:46
Run Pace: 07:16.6 /mile

19 Right on...to an LR?

Run: 3.00 mile, 12.00 mile(15.00 mile)
Run Time: 00:23:05, 01:21:45(01:44:50)
Run Pace: 07:41.66 /mile, 06:48.75 /mile

20 10 by hill

Run: 2.36 mile, 2.40 mile, 3.54 mile(8.30 mile)
Run Time: 00:17:15, 00:16:15, 00:28:40(01:02:10)
Run Pace: 07:18.55 /mile, 06:46.25 /mile, 08:05.87 /mile

21 Seinfeld with Jacob

Run: 9.70 mile
Run Time: 01:09:32
Run Pace: 07:10.10 /mile

22 Intense LR: Round 2

Run: 15.00 mile
Run Time: 01:45:52
Run Pace: 07:03.46 /mile

Run: 82.00 mile
Run Time: 09:47:47

23 You know what day it is

Run: 10.00 mile
Run Time: 01:14:09
Run Pace: 07:24.9 /mile

24 Promoted

Run: 3.00 mile, 7.30 mile, 2.70 mile(13.00 mile)
Run Time: 00:21:16, 00:46:00, 00:24:22(01:31:38)
Run Pace: 07:05.33 /mile, 06:18.08 /mile, 09:01.48 /mile

25 Sunset on Liberty

Run: 10.00 mile
Run Time: 01:12:13
Run Pace: 07:13.3 /mile

26 More Liberty

Run: 3.00 mile, 10.00 mile(13.00 mile)
Run Time: 00:22:39, 01:12:25(01:35:04)
Run Pace: 07:33 /mile, 07:14.5 /mile

27 There we go

Run: 3.00 mile, 5.77 mile, 2.23 mile(11.00 mile)
Run Time: 00:22:49, 00:39:13, 00:18:12(01:20:14)
Run Pace: 07:36.33 /mile, 06:47.79 /mile, 08:09.68 /mile

28 A rare Saturday birm

Run: 8.00 mile
Run Time: 00:59:20
Run Pace: 07:25 /mile

29 A much better Frankin

Run: 15.00 mile
Run Time: 01:51:23
Run Pace: 07:25.53 /mile

Run: 80.00 mile
Run Time: 09:44:01

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