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Calendar of Lukas Moscoso - December, 2017

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
27 Easy 8+

Run: 8.35 mile
Run Time: 00:58:45
Run Pace: 07:02.15 /mile
Run Shoe: Saucony Ride 10 (2nd pair)

28 20 Minute Tempo + (8 x 400)

Run: 2.00 mile, 1600.00 m, 0.70 mile, 3.20 mile, 1600.00 m, 2.00 mile(9.89 mile)
Run Shoe: Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair)

29 Easy Double + Strides

Run: 8.01 mile, 600.00 yd, 4.30 mile(12.65 mile)
Run Time: 00:56:28(00:56:28)
Run Pace: 07:02.97 /mile
Run Shoe: Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair)

30 10 Minute Tempo + (2 x 1000)

Comments: 1
Run: 2.00 mile, 1.73 mile, 0.70 mile, 1000.00 m, 1000.00 m, 2.00 mile(7.67 mile)
Run Time: 00:10:01, 00:03:29, 00:03:19(00:16:49)
Run Pace: 05:47.39 /mile, 05:36.33 /mile, 05:20.24 /mile
Run Shoe: Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair), Nike XC Victory 2, Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair)

1 OFF (Easy 2 Miles)

Run: 2.00 mile
Run Shoe: Saucony Ride 10 (2nd pair)

2 UMASS Boston Invitational: 16:53 5k

Comments: 1
Run: 1.50 mile, 5.00 km, 2.50 mile, 5.00 km(10.21 mile)
Run Time: 00:16:53(00:16:53)
Run Pace: 05:26.05 /mile
Run Shoe: Saucony Ride 10 (2nd pair), Nike Zoom Milers, Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair)

3 Easy Double

Run: 10.69 mile, 4.00 mile(14.69 mile)
Run Time: 01:15:20(01:15:20)
Run Pace: 07:02.82 /mile
Run Shoe: Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair)

Run: 65.47 mile
Run Time: 03:44:15

4 Easy Double

Comments: 2
Run: 7.25 mile, 4.00 mile(11.25 mile)
Run Shoe: Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair)

5 2 Mile Tempo + (4 x 600) w/ Easy 3+ Later

Run: 1.00 mile, 2.00 mile, 0.40 mile, 2400.00 m, 2.00 mile, 3.40 mile(10.29 mile)
Run Time: 00:11:40(00:11:40)
Run Pace: 05:50 /mile
Run Shoe: Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair)

6 Easy 10

Run: 10.00 mile
Run Time: 01:13:47
Run Pace: 07:22.7 /mile
Run Shoe: Saucony Ride 10 (2nd pair)

7 Workout (Hill Sprints)

Run: 5.00 mile, 1500.00 m(5.93 mile)
Run Shoe: Saucony Ride 10, Saucony Ride 10 (2nd pair)

8 Easy 4

Run: 4.00 mile
Run Shoe: Saucony Ride 10 (2nd pair)

9 9:44 3k at RIC

Run: 1700.00 m, 1.90 mile, 3.00 km, 0.65 mile(5.47 mile)
Run Time: 00:15:00, 00:09:44, 00:05:00(00:29:44)
Run Pace: 07:53.68 /mile, 05:13.28 /mile, 07:41.53 /mile
Run Shoe: Saucony Ride 10 (2nd pair), Saucony Ride 10 (2nd pair), Nike Zoom Milers, Saucony Ride 10 (2nd pair)

10 Easy 9+

Run: 9.25 mile
Run Time: 01:08:30
Run Pace: 07:24.32 /mile
Run Shoe: Saucony Ride 10 (2nd pair)

Run: 56.19 mile
Run Time: 03:03:41

11 Full Off Day
12 Workout (8, 6, 5, 4, 2, 1 @ Tempo Pace)

Run: 9.63 mile
Run Shoe: Saucony Ride 10 (2nd pair)

13 Easy 7+

Run: 7.22 mile
Run Time: 00:52:47
Run Pace: 07:18.64 /mile
Run Shoe: Saucony Ride 10 (2nd pair)

14 Easy 13+

Run: 13.69 mile
Run Time: 01:38:29
Run Pace: 07:11.62 /mile
Run Shoe: Saucony Ride 10 (2nd pair)

15 Workout (7 x 800)

Run: 2.00 mile, 5600.00 m(5.48 mile)
Run Time: 00:14:26(00:14:26)
Run Pace: 07:13 /mile
Run Shoe: Saucony Ride 10 (2nd pair), Nike Zoom Milers

16
17

Run: 36.02 mile
Run Time: 02:45:42

18 (70)
19
20
21
22
23
24
25 (70-75?)
26
27
28
29
30
31
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