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Calendar of Nicolas Motta - February, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
29
30
31
1
2
3 Denison Race

Run: 10.00 mile

4 Smithfield Run with the MT Washington

Run: 10.00 mile

Run: 20.00 mile

5 800s Workout + 200s.

Run: 9.00 mile

6 Duquesne Tunnel + Weights + Strides

Run: 9.00 mile

7 Running in the garage

Run: 8.50 mile
Run Time: 01:00:00
Run Pace: 07:03.52 /mile

8 Fartlek in Frick + Weights

Run: 9.00 mile

9 Birm + Track loop + Weights

Run: 10.04 mile
Run Time: 01:08:26
Run Pace: 06:48.96 /mile

10 Long Run Workout

Run: 16.42 mile
Run Time: 01:53:49
Run Pace: 06:55.89 /mile

11 Smithfield

Run: 10.00 mile
Run Time: 01:07:58
Run Pace: 06:47.8 /mile

Run: 71.96 mile
Run Time: 05:10:13

12 Pitt 1000s

Run: 4.00 mile, 4.00 mile, 4.16 mile(12.16 mile)
Run Time: 00:28:35, 00:23:21, 00:32:21(01:24:17)
Run Pace: 07:08.75 /mile, 05:50.25 /mile, 07:46.58 /mile

13 Reverse Frick Recovery

Run: 10.00 mile
Run Time: 01:11:00
Run Pace: 07:06 /mile

14 300s + Short birm cool down

Run: 3.03 mile, 3.00 mile, 6.30 mile(12.33 mile)
Run Time: 00:20:43, 00:20:01, 00:44:24(01:25:08)
Run Pace: 06:50.23 /mile, 06:40.33 /mile, 07:02.85 /mile

15 Frick + strides + lift

Run: 10.00 mile
Run Time: 01:11:02
Run Pace: 07:06.2 /mile

16 Birm + Track Loop

Comments: 1
Run: 10.11 mile
Run Time: 01:11:44
Run Pace: 07:05.71 /mile

17 Painful 10 mile Treadmill

Comments: 1
Run: 10.00 mile
Run Time: 01:04:01
Run Pace: 06:24.1 /mile

18 Point + Schenley Long Run

Comments: 1
Run: 16.02 mile
Run Time: 01:50:51
Run Pace: 06:55.16 /mile

Run: 80.62 mile
Run Time: 09:18:03

19 Mile Repeats

Run: 3.19 mile, 5.00 mile, 4.00 mile(12.19 mile)
Run Time: 00:23:12, 00:28:34, 00:33:23(01:25:09)
Run Pace: 07:16.36 /mile, 05:42.8 /mile, 08:20.75 /mile

20 Kevin "inspired" Cory

Run: 11.00 mile
Run Time: 01:17:00
Run Pace: 07:00 /mile

21 Smithfield

Run: 10.00 mile
Run Time: 01:05:54
Run Pace: 06:35.4 /mile

22 Reservoir

Comments: 1
Run: 10.10 mile
Run Time: 01:08:37
Run Pace: 06:47.62 /mile

23 Tempo

Run: 2.39 mile, 4.04 mile, 2.14 mile, 0.56 mile, 3.07 mile(12.20 mile)
Run Time: 00:16:16, 00:23:13, 00:16:31, 00:02:31, 00:22:26(01:20:57)
Run Pace: 06:48.36 /mile, 05:44.80 /mile, 07:43.08 /mile, 04:29.64 /mile, 07:18.43 /mile

24 Tredmill Saturday

Run: 10.10 mile
Run Time: 01:09:00
Run Pace: 06:49.90 /mile

25

Run: 65.59 mile
Run Time: 07:26:37

26
27
28
1
2
3
4
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