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Calendar of Lukas Moscoso - August, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 Workout (10 x 400)

Run: 3.51 mile, 4.01 mile, 2.50 mile(10.02 mile)
Run Time: 00:25:02, 00:28:34(00:53:36)
Run Pace: 07:07.92 /mile, 07:07.43 /mile
Run Shoe: Saucony Ride 10 (2nd Pair), Saucony Ride 10 (2nd Pair), Nike Zoom Milers

31 Easy 12+

Run: 12.80 mile
Run Time: 01:31:35
Run Pace: 07:09.29 /mile
Run Shoe: Saucony Ride 10 (2nd Pair)

1 Easy Double

Run: 4.17 mile, 7.23 mile(11.40 mile)
Run Time: 00:31:51, 00:51:50(01:23:41)
Run Pace: 07:38.27 /mile, 07:10.15 /mile
Run Shoe: Saucony Ride 10 (2nd Pair), Saucony Ride 10 (2nd Pair)

2 Easy Double

Run: 7.54 mile, 7.15 mile(14.69 mile)
Run Time: 00:53:38, 00:50:47(01:44:25)
Run Pace: 07:06.79 /mile, 07:06.15 /mile
Run Shoe: Saucony Ride 10 (2nd Pair), Saucony Ride 10 (2nd Pair)

3 Easy 8

Run: 8.00 mile
Run Time: 00:59:27
Run Pace: 07:25.87 /mile
Run Shoe: Saucony Ride 10 (2nd Pair)

4 Workout (6 x 800) + Shakeout

Run: 2.03 mile, 2.01 mile, 4800.00 m, 5.10 mile(12.12 mile)
Run Time: 00:13:54, 00:14:09, 00:37:50(01:05:53)
Run Pace: 06:50.83 /mile, 07:02.38 /mile, 07:25.09 /mile
Run Shoe: Saucony Ride 10 (2nd Pair), Saucony Ride 10 (2nd Pair), Nike Zoom Milers, Saucony Ride 10 (2nd Pair)

5 Easy Double

Run: 8.00 mile, 4.00 mile(12.00 mile)
Run Time: 00:56:45, 00:29:31(01:26:16)
Run Pace: 07:05.62 /mile, 07:22.75 /mile
Run Shoe: Saucony Ride 10, Saucony Ride 10 (2nd Pair)

Run: 81.03 mile
Run Time: 09:04:53

6 Easy Double

Run: 5.00 mile, 8.00 mile(13.00 mile)
Run Time: 00:37:19, 00:56:48(01:34:07)
Run Pace: 07:27.8 /mile, 07:06 /mile
Run Shoe: Nike XC Victory 2, Nike XC Victory 2

7 Workout (4 x 1600m)

Run: 4.00 mile, 4.00 mile, 3.00 mile(11.00 mile)
Run Time: 00:24:20(00:24:20)
Run Pace: 08:06.66 /mile
Run Shoe: Nike XC Victory 2, Nike XC Victory 2, Nike XC Victory 2

8 Easy Double + Strides

Run: 6.03 mile, 0.67 mile, 7.01 mile(13.71 mile)
Run Time: 00:50:19(00:50:19)
Run Pace: 07:10.67 /mile
Run Shoe: Hoka Clifton 5, Hoka Clifton 5, Hoka Clifton 5

9 Easy Double

Run: 6.60 mile, 8.30 mile(14.90 mile)
Run Time: 00:47:50, 00:59:21(01:47:11)
Run Pace: 07:14.84 /mile, 07:09.03 /mile
Run Shoe: Hoka Clifton 5, Hoka Clifton 5

10 Easy Double

Run: 9.72 mile, 3.00 mile(12.72 mile)
Run Time: 01:08:35, 00:20:46(01:29:21)
Run Pace: 07:03.35 /mile, 06:55.33 /mile
Run Shoe: Hoka Clifton 5, Hoka Clifton 5

11 5 Mile Tempo @ 5:49

Run: 2.00 mile, 5.00 mile, 1.25 mile(8.25 mile)
Run Time: 00:14:30, 00:29:07, 00:08:47(00:52:24)
Run Pace: 07:15 /mile, 05:49.4 /mile, 07:01.6 /mile
Run Shoe: Hoka Clifton 5, Adidas Adizero Adios 1 Haile, Adidas Adizero Adios 1 Haile

12 Long (17)

Run: 17.00 mile
Run Time: 02:02:50
Run Pace: 07:13.52 /mile
Run Shoe: Hoka Clifton 5

Run: 90.58 mile
Run Time: 09:00:32

13 Easy 12

Run: 12.00 mile
Run Time: 01:23:22
Run Pace: 06:56.83 /mile
Run Shoe: Hoka Clifton 5

14 Easy Double

Run: 4.00 mile, 10.00 mile(14.00 mile)
Run Time: 00:28:29, 01:09:54(01:38:23)
Run Pace: 07:07.25 /mile, 06:59.4 /mile
Run Shoe: Hoka Clifton 5, Hoka Clifton 5

15 Easy 10

Run: 10.00 mile
Run Time: 01:12:27
Run Pace: 07:14.7 /mile
Run Shoe: Hoka Clifton 5

16 Workout (4 x 1200) + Easy Running

Run: 4.00 mile, 1.00 mile, 4800.00 m, 1.50 mile, 3.00 mile(12.48 mile)
Run Time: 00:27:45, 00:07:30, 00:10:40, 00:23:13(01:09:08)
Run Pace: 06:56.25 /mile, 07:30 /mile, 07:06.66 /mile, 07:44.33 /mile
Run Shoe: Hoka Clifton 5, Hoka Clifton 5, New Balance XC Spikes, Hoka Clifton 5, Hoka Clifton 5

17 OFF (Back Spasms)
18 Easy Double

Run: 6.50 mile, 3.00 mile(9.50 mile)
Run Time: 00:48:37, 00:21:27(01:10:04)
Run Pace: 07:28.76 /mile, 07:09 /mile
Run Shoe: Hoka Clifton 5, Hoka Clifton 5

19 Long (18)

Run: 18.01 mile
Run Time: 02:08:12
Run Pace: 07:07.09 /mile
Run Shoe: Hoka Clifton 5

Run: 75.99 mile
Run Time: 08:41:36

20 Easy Double

Run: 4.05 mile, 6.01 mile(10.06 mile)
Run Time: 00:28:19, 00:43:07(01:11:26)
Run Pace: 06:59.50 /mile, 07:10.44 /mile
Run Shoe: Hoka Clifton 5, Hoka Clifton 5

21 Easy Double

Run: 8.01 mile, 3.00 mile(11.01 mile)
Run Time: 00:56:54, 00:21:40(01:18:34)
Run Pace: 07:06.21 /mile, 07:13.33 /mile
Run Shoe: Hoka Clifton 5, Hoka Clifton 5

22 Easy 9 + (Easy 2?)

Run: 9.13 mile, 2.00 mile(11.13 mile)
Run Time: 01:05:19(01:05:19)
Run Pace: 07:09.24 /mile
Run Shoe: Hoka Clifton 5, Hoka Clifton 5

23 (4 x 800 Workout) + Easy 9

Run: 9.14 mile, 1.50 mile, 1.60 mile, 3200.00 m(14.23 mile)
Run Time: 01:04:35, 00:10:32, 00:11:36(01:26:43)
Run Pace: 07:03.96 /mile, 07:01.33 /mile, 07:15 /mile
Run Shoe: Hoka Clifton 5, Hoka Clifton 5, Hoka Clifton 5, New Balance XC Spikes

24 Easy 8+

Run: 8.55 mile
Run Time: 01:00:09
Run Pace: 07:02.10 /mile
Run Shoe: Hoka Clifton 5

25 Failed 3200 TT

Run: 2.50 mile
Run Shoe: Hoka Clifton 5

26 Long (15)

Run: 15.00 mile
Run Time: 01:42:23
Run Pace: 06:49.53 /mile
Run Shoe: Hoka Clifton 5

Run: 72.48 mile
Run Time: 07:44:34

27 Easy 8+

Run: 8.81 mile
Run Time: 01:01:06
Run Pace: 06:56.11 /mile
Run Shoe: Hoka Clifton 5

28 Workout (8 x 800)

Run: 2.50 mile, 6400.00 m, 2.00 mile(8.48 mile)
Run Shoe: Hoka Clifton 5, New Balance XC Spikes, Hoka Clifton 5

29 Easy Double
30 Easy Double

Run: 3.00 mile, 7.00 mile, 500.00 m(10.31 mile)
Run Time: 00:21:27(00:21:27)
Run Pace: 07:09 /mile
Run Shoe: Hoka Clifton 5, Hoka Clifton 5, Hoka Clifton 5

31 Roger Williams Invitational

Run: 2.00 mile, 3.10 mile, 3.00 mile(8.10 mile)
Run Shoe: Nike XC Victory 2, Nike XC Victory 2, Nike XC Victory 2

1 Long (16+)

Run: 16.29 mile
Run Time: 01:55:19
Run Pace: 07:04.73 /mile
Run Shoe: Hoka Clifton 5

2

Run: 51.99 mile
Run Time: 03:17:52

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