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Calendar of David Lacayo - July, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 Off day

Sleep Hours: 9.50

1 Long Run @ Waterfall Glen

Sleep Hours: 8.00
Run: 10.50 mile
Run Time: 01:20:20
Run Pace: 07:39.04 /mile

2 Maintenance Day

Sleep Hours: 8.25
Run: 7.25 mile

3 400’s and afternoon double

Sleep Hours: 9.00
Run: 13.25 mile

4 Maintenance Oakbrook run

Sleep Hours: 9.00
Run: 8.50 mile

5 2x10 minute Hills @ KLM

Sleep Hours: 8.25
Run: 8.00 mile

6 Maintenance Saturday Run

Sleep Hours: 8.50
Run: 8.00 mile

Run: 55.50 mile
Run Time: 01:20:20

7 Off Day

Sleep Hours: 9.50

8 Long Run @ Waterfall Glen

Sleep Hours: 8.00
Run: 11.25 mile
Run Time: 01:25:00
Run Pace: 07:33.33 /mile

9 Maintenance Day

Sleep Hours: 9.00
Run: 8.00 mile

10 20x400 at Night

Sleep Hours: 9.00
Run: 8.50 mile

11 Maintenance

Sleep Hours: 7.75
Run: 8.00 mile

12 Morning Progression and Afternoon double

Sleep Hours: 8.50
Run: 14.25 mile

13 Maintenance day

Sleep Hours: 8.25
Run: 10.25 mile

Run: 60.25 mile
Run Time: 01:25:00

14 Off day

Sleep Hours: 10.25

15 Long Run @ Waterfall Glen

Sleep Hours: 8.25
Run: 12.00 mile
Run Time: 01:30:50
Run Pace: 07:34.16 /mile

16 Fairview

Sleep Hours: 8.00
Run: 8.50 mile

17 25x400 & Afternoon Double

Sleep Hours: 8.00
Run: 14.75 mile

18 Maintenance Day & Afternoon Double

Sleep Hours: 9.00
Run: 12.50 mile

19 3 Mile Tempo @ Waterfall Glen

Sleep Hours: 8.50
Run: 10.00 mile

20 Saturday Early Run

Sleep Hours: 8.50
Run: 7.25 mile

Run: 65.00 mile
Run Time: 01:30:50

21 Off Day

Sleep Hours: 9.25

22 Long run @ Waterfall Glen

Sleep Hours: 8.25
Run: 12.50 mile
Run Time: 01:30:00
Run Pace: 07:12 /mile

23 western Springs & Strides; Double in Afternoon

Sleep Hours: 8.50
Run: 13.00 mile

24 4xmile workout @ Kenosha and Afternoon Double

Sleep Hours: 8.00
Run: 15.00 mile

25 Maintenance and Afternoon on Trails

Sleep Hours: 8.00
Run: 12.00 mile

26 2x10 minutes hills

Sleep Hours: 8.00
Run: 7.00 mile

27 Recovery

Sleep Hours: 9.50
Run: 4.00 mile

Run: 63.50 mile
Run Time: 01:30:00

28 Rest Day

Sleep Hours: 9.00

29 Long Run @ Waterfall Glen & Afternoon Weights

Sleep Hours: 8.00
Run: 12.50 mile
Run Time: 01:35:00
Run Pace: 07:36 /mile

30 Maintenance Day & Afternoon Double

Sleep Hours: 8.50
Run: 12.50 mile

31 25x400 in the Morning and Afternoon Double

Sleep Hours: 8.25
Run: 14.00 mile

1 Maintenance Day & Afternoon Double

Sleep Hours: 8.75
Run: 8.00 mile

2 Progression Run and Hills

Sleep Hours: 10.00
Run: 10.50 mile

3 Morning Maintenance Run and Afternoon Double

Sleep Hours: 9.50
Run: 12.50 mile

Run: 70.00 mile
Run Time: 01:35:00

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