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Calendar of Keaton - March, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
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

3 LR

Sleep Hours: 8.25
Run: 12.05 mile
Run Time: 01:33:40
Run Pace: 07:46.39 /mile
Run Shoe: SG10 #5

4

Sleep Hours: 7.75
Run: 6.08 mile
Run Time: 00:47:22
Run Pace: 07:47.43 /mile
Run Shoe: SG10 #5

5 Long Fartlek at the basin

Sleep Hours: 7.50
Run: 4.00 mile, 6.80 mile, 3.00 mile(13.80 mile)
Run Time: 00:31:39, 00:40:25, 00:23:28(01:35:32)
Run Pace: 07:54.75 /mile, 05:56.61 /mile, 07:49.33 /mile
Run Shoe: SG10 #5, SG10 #5, SG10 #5

6

Sleep Hours: 7.75
Run: 5.07 mile
Run Time: 00:40:01
Run Pace: 07:53.57 /mile
Run Shoe: SG10 #5

7

Run: 7.00 mile
Run Time: 00:54:34
Run Pace: 07:47.71 /mile
Run Shoe: SG10 #5

8 10x400m

Sleep Hours: 8.00
Run: 4.00 mile, 4.00 mile, 5.00 mile(13.00 mile)
Run Time: 00:32:12, 00:31:13, 00:31:45(01:35:10)
Run Pace: 08:03 /mile, 07:48.25 /mile, 06:21 /mile
Run Shoe: SG10 #5, SG10 #5, SG10 #5

9 Off - travel to Havana

Sleep Hours: 5.50

Run: 57.00 mile
Run Time: 07:06:19

10

Sleep Hours: 7.25
Run: 8.00 mile
Run Time: 01:01:46
Run Pace: 07:43.25 /mile
Run Shoe: SG10 #5

11 Long Run on Malecon

Sleep Hours: 7.00
Run: 12.00 mile
Run Time: 01:25:31
Run Pace: 07:07.58 /mile
Run Shoe: SG10 #5

12

Sleep Hours: 7.50
Run: 7.00 mile
Run Time: 00:56:01
Run Pace: 08:00.14 /mile
Run Shoe: SG10 #5

13 LR #2

Sleep Hours: 7.50
Run: 11.50 mile
Run Time: 01:26:12
Run Pace: 07:29.73 /mile
Run Shoe: SG10 #5

14

Sleep Hours: 7.25
Run: 6.04 mile
Run Time: 00:47:33
Run Pace: 07:52.35 /mile
Run Shoe: SG10 #5

15 Off

Sleep Hours: 7.50

16 6x1200 @ Havana U track

Sleep Hours: 7.25
Run: 3.60 mile, 6.00 mile(9.60 mile)
Run Time: 00:30:26, 00:36:26(01:06:52)
Run Pace: 08:27.22 /mile, 06:04.33 /mile
Run Shoe: SG10 #5, SG10 #5

Run: 54.14 mile
Run Time: 06:43:55

17 LR

Sleep Hours: 8.50
Run: 11.00 mile
Run Time: 01:24:10
Run Pace: 07:39.09 /mile
Run Shoe: SG10 #5

18

Sleep Hours: 8.50
Run: 6.04 mile
Run Time: 00:46:47
Run Pace: 07:44.73 /mile
Run Shoe: SG10 #5

19 3x2k, 4x200

Sleep Hours: 7.75
Run: 4.00 mile, 5.50 mile, 3.00 mile(12.50 mile)
Run Time: 00:32:23, 00:32:37, 00:23:46(01:28:46)
Run Pace: 08:05.75 /mile, 05:55.81 /mile, 07:55.33 /mile
Run Shoe: SG10 #5, SG10 #5, SG iso #2

20 Off

Sleep Hours: 7.75

21 8x200

Sleep Hours: 7.25
Run: 4.07 mile, 4.00 mile, 2.00 mile(10.07 mile)
Run Time: 00:32:21, 00:32:05, 00:12:46(01:17:12)
Run Pace: 07:56.90 /mile, 08:01.25 /mile, 06:23 /mile
Run Shoe: SG iso #2, SG10 #5, SG10 #5

22

Sleep Hours: 7.50
Run: 6.04 mile
Run Time: 00:46:44
Run Pace: 07:44.23 /mile
Run Shoe: SG iso #2

23 TLU Mile + 800

Sleep Hours: 7.50
Run: 3.00 mile, 5.50 mile, 1.00 mile, 0.80 km(10.00 mile)
Run Time: 00:23:55, 00:45:06, 00:04:42, 00:02:10(01:15:53)
Run Pace: 07:58.33 /mile, 08:12 /mile, 04:42 /mile, 04:21.51 /mile
Run Shoe: SG10 #5, SG10 #5, Nike Zoom Rival XC, Nike Zoom Rival XC

Run: 55.65 mile
Run Time: 06:59:32

24 LR

Sleep Hours: 9.25
Run: 10.10 mile
Run Time: 01:17:20
Run Pace: 07:39.40 /mile
Run Shoe: SG10 #5

25
26
27
28
29
30

Run: 10.10 mile
Run Time: 01:17:20

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