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Calendar of David Lacayo - March, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
24 Easy Sunday Run

Sleep Hours: 8.50
Run: 2.00 mile

25 Speed Work: 4x150 FAST

Sleep Hours: 8.00
Run: 7.00 mile

26 Recovery

Sleep Hours: 8.50
Run: 5.75 mile

27 Speed Work

Sleep Hours: 8.00
Run: 6.50 mile

28 Recovery

Sleep Hours: 8.00
Run: 4.00 mile

1 Race @ Homewood Flossmoor

Sleep Hours: 8.00
Run: 4.75 mile

2 Long Run

Sleep Hours: 7.00
Run: 10.25 mile
Run Time: 01:13:42
Run Pace: 07:11.41 /mile

Run: 40.25 mile
Run Time: 01:13:42

3 4 Mile Tempo

Sleep Hours: 9.00
Run: 4.00 mile
Run Time: 00:26:54
Run Pace: 06:43.5 /mile

4 VO2 MAX

Sleep Hours: 9.50
Run: 7.00 mile

5 Recovery

Sleep Hours: 8.75
Run: 6.25 mile

6 8x400

Sleep Hours: 8.00
Run: 6.25 mile

7 7x140

Sleep Hours: 7.50
Run: 4.00 mile

8 Mid- Long Run

Sleep Hours: 8.00
Run: 8.50 mile

9 6x300

Sleep Hours: 9.00
Run: 5.25 mile

Run: 41.25 mile
Run Time: 00:26:54

10 4x45 second hills

Sleep Hours: 9.00
Run: 4.00 mile

11 VO2 Max

Sleep Hours: 8.00
Run: 7.00 mile

12 Flys

Sleep Hours: 8.50
Run: 7.00 mile

13 Cass Recovery

Sleep Hours: 8.00
Run: 6.75 mile

14 Pre Meet

Sleep Hours: 8.00
Run: 4.25 mile

15 Conference Meet @ Proviso West.

Sleep Hours: 9.00
Run: 4.50 mile

16 Recovery

Sleep Hours: 8.00
Run: 5.00 mile

Run: 38.50 mile

17 Long Run

Sleep Hours: 9.50
Run: 10.00 mile
Run Time: 01:12:00
Run Pace: 07:12 /mile

18 6x150 Speed Work

Sleep Hours: 8.00
Run: 6.50 mile

19 Recovery- Western Springs

Sleep Hours: 8.50
Run: 7.00 mile

20 4x400

Sleep Hours: 9.00
Run: 5.00 mile

21 8x30 flys

Sleep Hours: 9.00
Run: 4.25 mile

22
23

Run: 32.75 mile
Run Time: 01:12:00

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