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Calendar of Keaton - February, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
27

Sleep Hours: 8.75
Run: 7.04 mile
Run Time: 00:55:29
Run Pace: 07:52.86 /mile
Run Shoe: SG10 #5

28

Sleep Hours: 8.00
Run: 6.07 mile, 1.60 km(7.06 mile)
Run Time: 00:46:52, 00:09:18(00:56:10)
Run Pace: 07:43.26 /mile, 09:21.25 /mile
Run Shoe: SG10 #5, SG10 #5

29 5x tempo miles (basin)

Sleep Hours: 6.50
Run: 4.02 mile, 5.62 mile, 3.15 mile(12.79 mile)
Run Time: 00:32:20, 00:33:17, 00:25:09(01:30:46)
Run Pace: 08:02.58 /mile, 05:55.33 /mile, 07:59.04 /mile
Run Shoe: SG iso #1, SG iso #1, SG10 #5

30 Off

Sleep Hours: 7.50

31

Sleep Hours: 8.50
Run: 7.12 mile
Run Time: 00:55:01
Run Pace: 07:43.62 /mile
Run Shoe: SG10 #5

1 3x (600,400,200)

Sleep Hours: 7.75
Run: 3.50 mile, 3.40 mile, 4.50 mile(11.40 mile)
Run Time: 00:28:17, 00:27:13, 00:30:00(01:25:30)
Run Pace: 08:04.85 /mile, 08:00.29 /mile, 06:40 /mile
Run Shoe: SG10 #5, SG iso #1, SG iso #1

2 LR

Sleep Hours: 8.00
Run: 12.10 mile
Run Time: 01:32:30
Run Pace: 07:38.67 /mile
Run Shoe: SG10 #5

Run: 57.51 mile
Run Time: 07:15:26

3

Sleep Hours: 8.25
Run: 6.04 mile
Run Time: 00:48:30
Run Pace: 08:01.78 /mile
Run Shoe: SG10 #5

4 Hill sprints

Sleep Hours: 8.25
Run: 6.00 mile, 1.00 mile(7.00 mile)
Run Time: 00:47:13, 00:11:49(00:59:02)
Run Pace: 07:52.16 /mile, 11:49 /mile
Run Shoe: SG10 #5, SG10 #5

5 5mi tempo

Sleep Hours: 7.00
Run: 4.00 mile, 8.00 km, 4.00 mile(12.97 mile)
Run Time: 00:33:09, 00:28:09, 00:31:43(01:33:01)
Run Pace: 08:17.25 /mile, 05:39.77 /mile, 07:55.75 /mile
Run Shoe: SG10 #5, SG10 #5, SG10 #5

6

Sleep Hours: 8.00
Run: 5.00 mile
Run Time: 00:39:10
Run Pace: 07:50 /mile
Run Shoe: SG10 #5

7

Sleep Hours: 7.50
Run: 6.04 mile
Run Time: 00:46:42
Run Pace: 07:43.90 /mile
Run Shoe: SG10 #5

8 Howie Ryan 3k

Sleep Hours: 7.50
Run: 4.00 mile, 4.05 mile, 3.00 km(9.91 mile)
Run Time: 00:32:19, 00:33:43, 00:09:10(01:15:12)
Run Pace: 08:04.75 /mile, 08:19.50 /mile, 04:55.04 /mile
Run Shoe: SG10 #5, SG10 #5, Nike Zoom Rival XC

9

Sleep Hours: 8.75
Run: 7.04 mile
Run Time: 00:55:09
Run Pace: 07:50.02 /mile
Run Shoe: SG10 #5

Run: 54.01 mile
Run Time: 06:56:46

10 LR

Sleep Hours: 8.00
Run: 10.60 mile
Run Time: 01:19:57
Run Pace: 07:32.54 /mile
Run Shoe: SG10 #5

11

Sleep Hours: 7.50
Run: 7.00 mile
Run Time: 00:54:28
Run Pace: 07:46.85 /mile
Run Shoe: SG10 #5

12 7mi progressive

Sleep Hours: 6.50
Run: 2.00 mile, 11.20 km, 3.03 mile(11.99 mile)
Run Time: 00:16:29, 00:40:37, 00:23:07(01:20:13)
Run Pace: 08:14.5 /mile, 05:50.17 /mile, 07:37.75 /mile
Run Shoe: SG10 #5, SG10 #5, SG10 #5

13 Off

Sleep Hours: 7.50

14

Sleep Hours: 7.75
Run: 6.04 mile
Run Time: 00:46:15
Run Pace: 07:39.43 /mile
Run Shoe: SG10 #5

15 6x800, 4x400

Sleep Hours: 7.75
Run: 3.00 mile, 9.60 km, 3.02 mile(11.99 mile)
Run Time: 00:24:19, 00:36:34, 00:23:32(01:24:25)
Run Pace: 08:06.33 /mile, 06:07.80 /mile, 07:47.54 /mile
Run Shoe: SG10 #5, SG10 #5, SG10 #5

16 Faster long run

Sleep Hours: 8.50
Run: 11.50 mile
Run Time: 01:20:38
Run Pace: 07:00.69 /mile
Run Shoe: SG10 #5

Run: 59.11 mile
Run Time: 07:05:56

17

Sleep Hours: 8.75
Run: 8.04 mile
Run Time: 01:04:02
Run Pace: 07:57.86 /mile
Run Shoe: SG10 #5

18 10x200

Sleep Hours: 7.50
Run: 5.00 mile, 4.00 km(7.49 mile)
Run Time: 00:39:12, 00:15:43(00:54:55)
Run Pace: 07:50.4 /mile, 06:19.40 /mile
Run Shoe: SG10 #5, SG10 #5

19

Sleep Hours: 7.75
Run: 8.00 mile
Run Time: 01:01:05
Run Pace: 07:38.12 /mile
Run Shoe: SG10 #5

20 10x alt 1k's

Sleep Hours: 7.75
Run: 4.00 mile, 10.00 km, 4.08 mile(14.29 mile)
Run Time: 00:33:28, 00:34:48, 00:31:33(01:39:49)
Run Pace: 08:22 /mile, 05:36.03 /mile, 07:43.97 /mile
Run Shoe: SG10 #5, SG10 #5, SG10 #5

21

Sleep Hours: 8.00
Run: 4.08 mile
Run Time: 00:31:19
Run Pace: 07:40.53 /mile
Run Shoe: SG10 #5

22

Sleep Hours: 7.75
Run: 6.05 mile
Run Time: 00:46:43
Run Pace: 07:43.30 /mile
Run Shoe: SG10 #5

23 Alumni Meet 3k & 4x300

Sleep Hours: 8.50
Run: 3.90 mile, 3.00 km, 1.00 mile, 0.30 km, 4.27 mile(11.22 mile)
Run Time: 00:31:51, 00:09:16, 00:08:12, 00:00:45, 00:32:51(01:22:55)
Run Pace: 08:10 /mile, 04:58.26 /mile, 08:12 /mile, 04:01.40 /mile, 07:41.59 /mile
Run Shoe: SG10 #5, Nike Zoom Rival XC, SG10 #5, Nike Zoom Rival XC, SG10 #5

Run: 59.17 mile
Run Time: 07:20:48

24

Sleep Hours: 8.00
Run: 7.00 mile
Run Time: 00:54:32
Run Pace: 07:47.42 /mile
Run Shoe: SG10 #5

25 LR

Sleep Hours: 7.50
Run: 12.00 mile
Run Time: 01:23:37
Run Pace: 06:58.08 /mile
Run Shoe: SG10 #5

26

Sleep Hours: 7.75
Run: 8.00 mile
Run Time: 01:03:20
Run Pace: 07:55 /mile
Run Shoe: SG10 #5

27 2x200,1600,1200,800,400,2x200

Sleep Hours: 7.50
Run: 3.80 mile, 4.50 mile, 3.20 mile(11.50 mile)
Run Time: 00:32:01, 00:27:48, 00:25:26(01:25:15)
Run Pace: 08:25.52 /mile, 06:10.66 /mile, 07:56.87 /mile
Run Shoe: SG10 #5, SG10 #5, SG10 #5

28

Sleep Hours: 7.75
Run: 4.08 mile
Run Time: 00:31:30
Run Pace: 07:43.23 /mile
Run Shoe: SG10 #5

1

Sleep Hours: 8.75
Run: 6.00 mile
Run Time: 00:46:34
Run Pace: 07:45.66 /mile
Run Shoe: SG10 #5

2 Trinity Open 5k

Sleep Hours: 8.00
Run: 4.00 mile, 4.00 mile, 5.00 km(11.11 mile)
Run Time: 00:32:02, 00:32:53, 00:15:47(01:20:42)
Run Pace: 08:00.5 /mile, 08:13.25 /mile, 05:04.80 /mile
Run Shoe: SG10 #5, SG10 #5, Nike Zoom Rival XC

Run: 59.69 mile
Run Time: 07:25:30

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