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Calendar of Kaeo - February, 2021

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 VA Beach Invite: Mile & 5k Pacing

Run: 2.50 mile, 11.00 mile(13.50 mile)
Run Time: 00:10:45(00:10:45)
Run Pace: 04:18 /mile
Run Shoe: Flats, Peg 2

2 (D) TR

Run: 8.10 mile, 4.00 mile(12.10 mile)
Run Time: 01:00:00, 00:28:00(01:28:00)
Run Pace: 07:24.44 /mile, 07:00 /mile
Run Shoe: Peg 3, Peg 3

3 TR + Strides/Drills; Weights/Core/Hurdles

Run: 9.25 mile
Run Time: 01:02:00
Run Pace: 06:42.16 /mile
Run Shoe: Peg 1

4 K's + 200's

Run: 5.25 mile, 5.00 mile(10.25 mile)
Run Time: 00:33:30, 00:36:20(01:09:50)
Run Pace: 06:22.85 /mile, 07:16 /mile
Run Shoe: Flats, Peg 2

5 TR

Run: 8.30 mile
Run Time: 00:59:30
Run Pace: 07:10.12 /mile
Run Shoe: Peg 3

6 Intervals

Run: 3.80 mile, 6.33 mile(10.13 mile)
Run Time: 00:28:30, 00:46:00(01:14:30)
Run Pace: 07:30 /mile, 07:16.01 /mile
Run Shoe: Flats, Peg 1

7 LR

Run: 10.75 mile
Run Time: 01:11:30
Run Pace: 06:39.06 /mile
Run Shoe: Peg 2

Run: 74.28 mile
Run Time: 07:16:05

8 TR + Strides/Drills; Weights/Hurdles

Run: 10.27 mile
Run Time: 01:07:45
Run Pace: 06:35.81 /mile
Run Shoe: Peg 3

9 (D) AM: Tempo, PM: 300's

Run: 4.35 mile, 4.00 mile, 4.10 mile, 1.80 mile(14.25 mile)
Run Time: 00:32:28, 00:21:00, 00:29:50, 00:11:00(01:34:18)
Run Pace: 07:27.81 /mile, 05:15 /mile, 07:16.58 /mile, 06:06.66 /mile
Run Shoe: Peg 1, Flats, Peg 1, Flats

10 TR; Weights/Core

Run: 9.25 mile
Run Time: 01:04:45
Run Pace: 07:00 /mile
Run Shoe: Peg 2

11 TR + Strides/Drills

Run: 9.55 mile
Run Time: 01:03:30
Run Pace: 06:38.95 /mile
Run Shoe: Peg 3

12 (D) Fartleck

Run: 4.20 mile, 5.75 mile, 3.05 mile(13.00 mile)
Run Time: 00:30:15, 00:32:45, 00:22:00(01:25:00)
Run Pace: 07:12.14 /mile, 05:41.73 /mile, 07:12.78 /mile
Run Shoe: Peg 1, Flats, Peg 1

13 LR

Run: 12.00 mile
Run Time: 01:16:30
Run Pace: 06:22.5 /mile
Run Shoe: Peg 2

14 TR

Run: 7.00 mile
Run Time: 00:47:20
Run Pace: 06:45.71 /mile
Run Shoe: Peg 3

Run: 75.32 mile
Run Time: 08:19:08

15 (D) 1k's + 300's

Run: 4.22 mile, 7.45 mile, 3.60 mile(15.27 mile)
Run Time: 00:30:00, 00:50:54, 00:25:40(01:46:34)
Run Pace: 07:06.54 /mile, 06:49.93 /mile, 07:07.77 /mile
Run Shoe: Peg 1, Flats, Peg 1

16 TR

Run: 9.40 mile
Run Time: 01:05:00
Run Pace: 06:54.89 /mile
Run Shoe: Peg 2

17 TR + Strides/Drills; Core/Weights

Run: 9.10 mile
Run Time: 01:02:45
Run Pace: 06:53.73 /mile
Run Shoe: Peg 3

18 TR

Run: 9.50 mile
Run Time: 01:07:45
Run Pace: 07:07.89 /mile
Run Shoe: Peg 1

19 (D) AM: Tempo, PM: 400's

Run: 4.05 mile, 4.35 mile, 2.20 mile, 3.00 mile(13.60 mile)
Run Time: 00:22:30, 00:31:00, 00:16:00, 00:21:20(01:30:50)
Run Pace: 05:33.33 /mile, 07:07.58 /mile, 07:16.36 /mile, 07:06.66 /mile
Run Shoe: Flats, Peg 2, Flats, Peg 2

20 LR

Run: 10.10 mile
Run Time: 01:10:00
Run Pace: 06:55.84 /mile
Run Shoe: Peg 3

21 TR

Run: 8.03 mile
Run Time: 00:54:30
Run Pace: 06:47.22 /mile
Run Shoe: Peg 1

Run: 75.00 mile
Run Time: 08:37:24

22 TR + Strides/Drills; Core

Run: 9.80 mile
Run Time: 01:05:00
Run Pace: 06:37.95 /mile
Run Shoe: Peg 2

23 (D) Descending 300's

Run: 4.33 mile, 2.55 mile, 5.90 mile(12.78 mile)
Run Time: 00:30:00, 00:17:00, 00:40:30(01:27:30)
Run Pace: 06:55.70 /mile, 06:40 /mile, 06:51.86 /mile
Run Shoe: Peg 3, Flats, Peg 3

24 TR; Core + Lift

Run: 9.75 mile
Run Time: 01:07:45
Run Pace: 06:56.92 /mile
Run Shoe: Peg 1

25 TR + Strides/Drills

Run: 10.20 mile
Run Time: 01:05:35
Run Pace: 06:25.78 /mile
Run Shoe: Peg 2

26 TR + Hurdles

Run: 10.00 mile
Run Time: 01:06:00
Run Pace: 06:36 /mile
Run Shoe: Peg 3

27 LR

Run: 12.00 mile
Run Time: 01:17:44
Run Pace: 06:28.66 /mile
Run Shoe: Peg 1

28 Rest Day

Run: 64.53 mile
Run Time: 07:09:34

1 TR + Core

Run: 10.00 mile
Run Time: 01:04:00
Run Pace: 06:24 /mile
Run Shoe: Peg 2

2 TR + Strides/Drills

Run: 9.10 mile
Run Time: 00:59:30
Run Pace: 06:32.30 /mile
Run Shoe: Peg 3

3 (D) AM: (Sub) Tempo, PM: Intervals

Run: 5.75 mile, 3.30 mile, 1.70 mile, 3.40 mile(14.15 mile)
Run Time: 00:30:05, 00:24:15, 00:12:00, 00:23:50(01:30:10)
Run Pace: 05:13.91 /mile, 07:20.90 /mile, 07:03.52 /mile, 07:00.58 /mile
Run Shoe: Flats, Peg 1, Flats, Peg 1

4 TR

Run: 9.00 mile
Run Shoe: Peg 2

5 TR + Strides/Drills

Run: 9.00 mile
Run Shoe: Peg 3

6 (D) WO

Run: 4.00 mile, 8.00 mile(12.00 mile)
Run Shoe: Peg 1, Flats

7 LR

Run: 12.00 mile
Run Shoe: Peg 2

Run: 75.25 mile
Run Time: 03:33:40

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