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Calendar of David Lacayo - January, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 Off: Traveling
31 Cross Trained
1 Quick Run

Run: 2.25 mile
Run Time: 00:15:00
Run Pace: 06:40 /mile

2 Hiking
3 Quick Run

Run: 2.75 mile
Run Time: 00:20:00
Run Pace: 07:16.36 /mile

4 Cross Training: Swimming
5 Early Run

Run: 3.25 mile
Run Time: 00:25:00
Run Pace: 07:41.53 /mile

Run: 8.25 mile
Run Time: 01:00:00

6 Rest Day
7 Long Run

Run: 7.00 mile

8 Recovery

Run: 5.50 mile

9 Tempo

Run: 8.00 mile

10 Recovery

Run: 6.25 mile

11 Recovery

Run: 4.00 mile

12 Rest Day

Run: 30.75 mile

13 Rest Day
14 Long Run

Run: 9.75 mile
Run Time: 01:10:00
Run Pace: 07:10.76 /mile

15 Recovery

Run: 4.50 mile

16 Tempo

Run: 8.00 mile

17 Recovery

Run: 6.25 mile

18 Recovery

Run: 4.00 mile

19 Cross training

Elliptical Time: 01:15:00

Run: 32.50 mile
Run Time: 01:10:00
Elliptical Time: 01:15:00

20 Rest Day
21 Long Run

Run: 8.50 mile
Run Time: 00:59:35
Run Pace: 07:00.58 /mile

22 Recovery

Run: 4.00 mile

23 Tempo

Run: 8.00 mile

24 Maintenance

Run: 6.50 mile

25 Recovery

Run: 4.50 mile

26 Off

Run: 31.50 mile
Run Time: 00:59:35

27 Sunday Short Run
28 Cross Training: Snow Day
29 Cross Training
30 Cross Training: cold Day
31 Cross training workout
1 Cass Run

Run: 7.00 mile

2 Long Run. Bemis

Run: 10.00 mile

Run: 17.00 mile

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