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Calendar of Arthur Dzieniszewski - February, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
29 3x(600+400+200)

Run: 3.00 mile, 2.24 mile, 1.67 mile, 3.56 mile(10.47 mile)
Run Time: 00:20:59, 00:09:27, 00:28:27(00:58:53)
Run Pace: 06:59.66 /mile, 04:13.12 /mile, 07:59.49 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000, ASICS GT-2000, ASICS GT-2000

30 Recovery Run (Duquesne Tunnel) + 4 Strides

Run: 8.50 mile, 0.25 mile(8.75 mile)
Run Time: 01:00:00(01:00:00)
Run Pace: 07:03.52 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000

31 4 x (2 x 200)

Comments: 2
Run: 3.00 mile, 0.99 mile, 1.30 mile, 1.71 mile(7.00 mile)
Run Time: 00:20:30, 00:03:45, 00:13:41(00:37:56)
Run Pace: 06:50 /mile, 03:47.27 /mile, 08:00.11 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000, ASICS GT-2000, ASICS GT-2000

1 Recovery Run (Short Birm + Track Loop) + Strides

Run: 8.30 mile, 0.25 mile(8.55 mile)
Run Time: 00:58:47, 00:00:58(00:59:45)
Run Pace: 07:04.93 /mile, 03:52 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000

2 Recovery Run (Oakland Loop)

Run: 4.84 mile, 0.19 mile(5.03 mile)
Run Time: 00:34:54, 00:00:48(00:35:42)
Run Pace: 07:12.64 /mile, 04:12.63 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000

3 Denison University (Mile + 4x400)

Run: 9.54 mile
Run Shoe: ASICS GT-2000

4 Long Run (Point + Track Loop)

Comments: 1
Run: 14.02 mile
Run Time: 01:31:37
Run Pace: 06:32.08 /mile
Run Shoe: ASICS GT-2000

Run: 63.36 mile
Run Time: 05:43:53

5 4 x 800 + 4 x 200

Run: 3.00 mile, 2.49 mile, 1.29 mile, 4.58 mile(11.36 mile)
Run Time: 00:21:09, 00:10:44, 00:36:24(01:08:17)
Run Pace: 07:03 /mile, 04:18.63 /mile, 07:56.85 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000, ASICS GT-2000, ASICS GT-2000

6 Recovery Run (Ikes Nips)

Comments: 2
Run: 9.07 mile
Run Time: 01:04:29
Run Pace: 07:06.57 /mile
Run Shoe: ASICS GT-2000

7 3 x 400 + 3 x 300 + 3 x 200

Run: 3.00 mile, 1.68 mile, 1.93 mile, 1.72 mile(8.33 mile)
Run Time: 00:24:08, 00:06:43, 00:13:28(00:44:19)
Run Pace: 08:02.66 /mile, 03:59.88 /mile, 07:49.76 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000, ASICS GT-2000, ASICS GT-2000

8 Recovery Run (Duquesne Tunnel)

Run: 9.04 mile
Run Time: 01:07:27
Run Pace: 07:27.67 /mile
Run Shoe: ASICS GT-2000

9 Recovery Run (Duquesne Tunnel)

Run: 8.71 mile
Run Time: 01:03:28
Run Pace: 07:17.19 /mile
Run Shoe: ASICS GT-2000

10 5 Miles at MP

Comments: 2
Run: 2.33 mile, 5.00 mile, 3.75 mile(11.08 mile)
Run Time: 00:16:04, 00:26:56, 00:27:53(01:10:53)
Run Pace: 06:53.73 /mile, 05:23.2 /mile, 07:26.13 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000, ASICS GT-2000

11 Recovery Run (Frick)

Run: 7.82 mile
Run Time: 00:58:59
Run Pace: 07:32.55 /mile
Run Shoe: ASICS GT-2000

Run: 65.41 mile
Run Time: 07:17:52

12 4 x 400 + 4 x 200 + 4 x 400

Run: 3.00 mile, 0.99 mile, 0.50 mile, 0.99 mile, 1.60 mile, 2.00 mile(9.08 mile)
Run Time: 00:21:13, 00:04:11, 00:01:53, 00:03:59, 00:16:03(00:47:19)
Run Pace: 07:04.33 /mile, 04:13.53 /mile, 03:46 /mile, 04:01.41 /mile, 08:01.5 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000, ASICS GT-2000, ASICS GT-2000, ASICS GT-2000, ASICS GT-2000

13 Recovery Run (Birm)

Run: 7.01 mile, 0.37 mile(7.38 mile)
Run Time: 00:48:05, 00:01:19(00:49:24)
Run Pace: 06:51.55 /mile, 03:33.51 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000

14 6 x 200

Comments: 2
Run: 2.76 mile, 0.75 mile, 0.96 mile, 2.77 mile(7.24 mile)
Run Time: 00:18:29, 00:02:51, 00:19:19(00:40:39)
Run Pace: 06:41.81 /mile, 03:48 /mile, 06:58.41 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000, ASICS GT-2000, ASICS GT-2000

15 Recovery Run

Run: 4.84 mile, 0.25 mile(5.09 mile)
Run Time: 00:34:02, 00:00:59(00:35:01)
Run Pace: 07:01.90 /mile, 03:56 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000

16

Run: 2.31 mile, 0.74 mile, 5.04 mile, 1.00 mile(9.09 mile)
Run Time: 00:15:40, 00:04:55, 00:34:35(00:55:10)
Run Pace: 06:46.92 /mile, 06:38.64 /mile, 06:51.70 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000, ASICS GT-2000, ASICS GT-2000

17 Recovery Run

Run: 8.56 mile
Run Time: 01:00:34
Run Pace: 07:04.53 /mile
Run Shoe: ASICS GT-2000

18 Recovery Run (Reservoir)

Run: 8.31 mile
Run Time: 00:59:25
Run Pace: 07:09.00 /mile
Run Shoe: ASICS GT-2000

Run: 54.75 mile
Run Time: 05:47:32

19 3 x 200 + 3 x 400 + 3 x 200

Run: 3.17 mile, 1.49 mile, 1.61 mile, 2.13 mile(8.40 mile)
Run Time: 00:21:45, 00:05:53, 00:14:09(00:41:47)
Run Pace: 06:51.67 /mile, 03:56.91 /mile, 06:38.59 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000, ASICS GT-2000, ASICS GT-2000

20 Recovery Run (Frick) + 6 Strides

Run: 8.06 mile, 0.37 mile(8.43 mile)
Run Time: 00:55:27, 00:14:04(01:09:31)
Run Pace: 06:52.77 /mile, 38:01.08 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000

21 3 x 300 + 4 x 150

Run: 2.80 mile, 0.93 mile, 2.35 mile, 1.80 mile(7.88 mile)
Run Time: 00:17:55, 00:03:42, 00:14:09(00:35:46)
Run Pace: 06:23.92 /mile, 03:58.70 /mile, 07:51.66 /mile
Run Shoe: ASICS GT-2000, ASICS GT-2000, ASICS GT-2000, ASICS GT-2000

22
23
24
25

Run: 24.71 mile
Run Time: 02:27:04

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