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Calendar of Lukas Moscoso - June, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
28 Easy Double (Beginning of Down Week)

Run: 3.00 mile, 6.00 mile(9.00 mile)
Run Time: 00:21:16, 00:41:39(01:02:55)
Run Pace: 07:05.33 /mile, 06:56.5 /mile
Run Shoe: Saucony Ride 10, Saucony Ride 10

29 Easy 6

Run: 6.02 mile
Run Time: 00:42:10
Run Pace: 07:00.26 /mile
Run Shoe: Saucony Ride 10

30 Easy 8.7 w/ (2 x 200 Strides)

Run: 2.01 mile, 6.03 mile, 1100.00 m(8.72 mile)
Run Time: 00:14:06, 00:42:32(00:56:38)
Run Pace: 07:00.89 /mile, 07:03.21 /mile
Run Shoe: Saucony Ride 10, Saucony Ride 10, Saucony Ride 10

31 Easy 7.5

Run: 7.50 mile
Run Time: 00:52:21
Run Pace: 06:58.8 /mile
Run Shoe: Saucony Ride 10

1 Easy 9

Run: 9.00 mile
Run Shoe: Saucony Ride 10

2 Easy 7

Run: 7.00 mile
Run Time: 00:49:39
Run Pace: 07:05.57 /mile
Run Shoe: Saucony Ride 10

3 "Long"

Run: 13.00 mile
Run Time: 01:31:18
Run Pace: 07:01.38 /mile
Run Shoe: Saucony Ride 10

Run: 60.24 mile
Run Time: 05:55:01

4 Easy 8+

Run: 8.17 mile
Run Time: 00:56:53
Run Pace: 06:57.74 /mile
Run Shoe: Saucony Ride 10

5 Easy w/ Last Mile Harder

Run: 11.01 mile
Run Time: 01:14:15
Run Pace: 06:44.63 /mile
Run Shoe: Saucony Ride 10

6 Easy Double w/ Strides

Run: 4.05 mile, 6.00 mile, 1.00 mile(11.05 mile)
Run Time: 00:28:09, 00:41:53(01:10:02)
Run Pace: 06:57.03 /mile, 06:58.83 /mile
Run Shoe: Saucony Ride 10, Saucony Ride 10, Nike XC Victory 2

7 Tempo (3 @ 5:47) + Shakeout

Run: 2.01 mile, 3.01 mile, 2.00 mile, 5.50 mile(12.52 mile)
Run Time: 00:14:28, 00:17:25, 00:14:02, 00:38:49(01:24:44)
Run Pace: 07:11.84 /mile, 05:47.17 /mile, 07:01 /mile, 07:03.45 /mile
Run Shoe: Saucony Ride 10, Adidas Adizero Adios 1 Haile, Adidas Adizero Adios 1 Haile, Saucony Ride 10

8 Easy 10+

Run: 10.77 mile
Run Time: 01:14:22
Run Pace: 06:54.29 /mile
Run Shoe: Saucony Ride 10

9 Easy Double

Run: 4.50 mile, 6.00 mile(10.50 mile)
Run Time: 00:31:02, 00:43:12(01:14:14)
Run Pace: 06:53.77 /mile, 07:12 /mile
Run Shoe: Saucony Ride 10, Saucony Ride 10

10 Long (16)

Run: 16.00 mile
Run Time: 01:52:34
Run Pace: 07:02.12 /mile
Run Shoe: Saucony Ride 10

Run: 80.02 mile
Run Time: 09:07:04

11 Easy Double

Run: 7.50 mile, 4.50 mile(12.00 mile)
Run Time: 00:51:26, 00:31:56(01:23:22)
Run Pace: 06:51.46 /mile, 07:05.77 /mile
Run Shoe: Saucony Ride 10, Saucony Ride 10

12 Easy 12

Run: 12.05 mile
Run Time: 01:26:53
Run Pace: 07:12.61 /mile
Run Shoe: Saucony Ride 10

13 Easy 14

Run: 14.00 mile
Run Time: 01:38:10
Run Pace: 07:00.71 /mile
Run Shoe: Saucony Ride 10

14 Easy Double + Strides

Run: 4.01 mile, 7.00 mile, 1.00 mile(12.01 mile)
Run Time: 00:27:21, 00:48:28(01:15:49)
Run Pace: 06:49.22 /mile, 06:55.42 /mile
Run Shoe: Saucony Ride 10, Saucony Ride 10, Nike Zoom Mutumbo 3's

15 Workout (4.35 @ 5:45) + Shakeout

Run: 2.00 mile, 4.35 mile, 1.65 mile, 4.00 mile(12.00 mile)
Run Time: 00:24:59, 00:11:16, 00:28:55(01:05:10)
Run Pace: 05:44.59 /mile, 06:49.69 /mile, 07:13.75 /mile
Run Shoe: Saucony Ride 10, Adidas Adizero Adios 1 Haile, Saucony Ride 10, Saucony Ride 10

16 Easy Double

Run: 7.00 mile, 3.00 mile(10.00 mile)
Run Time: 00:48:55, 00:21:39(01:10:34)
Run Pace: 06:59.28 /mile, 07:13 /mile
Run Shoe: Saucony Ride 10, Saucony Ride 10

17 Long (18)

Comments: 1
Run: 18.00 mile
Run Time: 02:09:40
Run Pace: 07:12.22 /mile
Run Shoe: Saucony Ride 10

Run: 90.06 mile
Run Time: 10:09:38

18 OFF
19 Easy 10

Run: 10.00 mile
Run Time: 01:11:04
Run Pace: 07:06.4 /mile
Run Shoe: Saucony Ride 10

20 Easy 12

Run: 12.01 mile
Run Time: 01:23:48
Run Pace: 06:58.65 /mile
Run Shoe: Saucony Ride 10

21 Easy Double

Run: 12.75 mile, 3.28 mile(16.03 mile)
Run Time: 01:29:55, 00:22:37(01:52:32)
Run Pace: 07:03.13 /mile, 06:53.71 /mile
Run Shoe: Saucony Ride 10, Saucony Ride 10

22 Tempo (6 @ 5:52) + Shakeout

Run: 2.04 mile, 6.01 mile, 3.10 mile, 3.01 mile(14.16 mile)
Run Time: 00:14:15, 00:35:19, 00:21:17, 00:21:30(01:32:21)
Run Pace: 06:59.11 /mile, 05:52.57 /mile, 06:51.93 /mile, 07:08.57 /mile
Run Shoe: Saucony Ride 10, Adidas Adizero Adios 1 Haile, Adidas Adizero Adios 1 Haile, Saucony Ride 10

23 Easy Double

Run: 4.30 mile, 7.70 mile(12.00 mile)
Run Time: 00:29:40, 00:53:30(01:23:10)
Run Pace: 06:53.95 /mile, 06:56.88 /mile
Run Shoe: Saucony Ride 10, Saucony Ride 10

24 Easy Double

Run: 6.00 mile, 10.00 mile(16.00 mile)
Run Time: 00:40:26, 01:12:10(01:52:36)
Run Pace: 06:44.33 /mile, 07:13 /mile
Run Shoe: Saucony Ride 10, Saucony Ride 10

Run: 80.20 mile
Run Time: 09:15:31

25 Easy Double (100 in Last 7!)

Comments: 2
Run: 15.75 mile, 4.05 mile(19.80 mile)
Run Time: 01:50:56, 00:29:26(02:20:22)
Run Pace: 07:02.60 /mile, 07:16.04 /mile
Run Shoe: Saucony Ride 10, Saucony Ride 10

26 Easy 12 w/ Quick Last Mile (102 in Last 7)

Run: 12.01 mile
Run Time: 01:23:00
Run Pace: 06:54.65 /mile
Run Shoe: Saucony Ride 10

27 Easy Double

Run: 8.50 mile, 3.00 mile(11.50 mile)
Run Time: 00:59:47, 00:22:10(01:21:57)
Run Pace: 07:02 /mile, 07:23.33 /mile
Run Shoe: Saucony Ride 10, Saucony Ride 10 (2nd Pair)

28 Easy Double

Run: 10.00 mile, 3.00 mile(13.00 mile)
Run Time: 01:09:45, 00:21:33(01:31:18)
Run Pace: 06:58.5 /mile, 07:11 /mile
Run Shoe: Saucony Ride 10 (2nd Pair), Saucony Ride 10 (2nd Pair)

29 Easy Double

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Time: 00:55:50, 00:28:15(01:24:05)
Run Pace: 06:58.75 /mile, 07:03.75 /mile
Run Shoe: Saucony Ride 10 (2nd Pair), Saucony Ride 10 (2nd Pair)

30 Unplanned Day Off (Easy 2 Miles)

Run: 2.00 mile
Run Time: 00:14:42
Run Pace: 07:21 /mile
Run Shoe: Saucony Ride 10 (2nd Pair)

1 None

Run: 70.31 mile
Run Time: 08:15:24

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