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Calendar of Stelios - January, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 Off

Weight: 130.00 lbs.
Sleep Hours: 9.00

31 hills

Weight: 130.00 lbs.
Sleep Hours: 8.00
Run: 1.20 mile, 0.13 mile, 0.13 mile, 0.13 mile, 0.13 mile, 0.09 mile, 0.09 mile, 1.20 mile(3.10 mile)
Run Time: 00:10:00, 00:00:35, 00:00:34, 00:00:35, 00:00:33, 00:00:22, 00:00:22, 00:10:00(00:23:01)
Run Pace: 08:20 /mile, 04:29.23 /mile, 04:21.53 /mile, 04:29.23 /mile, 04:13.84 /mile, 04:04.44 /mile, 04:04.44 /mile, 08:20 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

1 Recovery

Weight: 130.00 lbs.
Sleep Hours: 7.50
Run: 4.20 mile
Run Time: 00:35:00
Run Pace: 08:20 /mile
Run Shoe: Brooks ghost 11 #2

2 Recovery

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 4.00 mile
Run Time: 00:30:00
Run Pace: 07:30 /mile
Run Shoe: Brooks ghost 11 #2

3 Tempo

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 1.30 mile, 1.69 mile, 1.00 km, 1.00 km, 1.00 km, 1.30 mile(6.15 mile)
Run Time: 00:10:00, 00:10:00, 00:03:43, 00:03:45, 00:03:44, 00:10:00(00:41:12)
Run Pace: 07:41.53 /mile, 05:55.02 /mile, 05:58.88 /mile, 06:02.10 /mile, 06:00.49 /mile, 07:41.53 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

4 40s

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 2.60 mile, 1.30 mile(3.90 mile)
Run Time: 00:20:00, 00:10:00(00:30:00)
Run Pace: 07:41.53 /mile, 07:41.53 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2

5 long

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 8.50 mile
Run Time: 01:05:00
Run Pace: 07:38.82 /mile
Run Shoe: Brooks ghost 11 #2

Run: 29.85 mile
Run Time: 03:44:13

6 Off-rip bears

Weight: 130.00 lbs.
Sleep Hours: 8.00

7 fartlek

Weight: 130.00 lbs.
Sleep Hours: 8.00
Run: 1.30 mile, 0.56 mile, 0.38 mile, 0.20 mile, 0.38 mile, 0.55 mile, 1.60 mile(4.97 mile)
Run Time: 00:10:00, 00:03:00, 00:02:00, 00:01:00, 00:02:00, 00:03:00, 00:13:30(00:34:30)
Run Pace: 07:41.53 /mile, 05:21.42 /mile, 05:15.78 /mile, 05:00 /mile, 05:15.78 /mile, 05:27.27 /mile, 08:26.25 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

8 Recovery

Weight: 130.00 lbs.
Sleep Hours: 8.00
Run: 5.25 mile
Run Time: 00:40:00
Run Pace: 07:37.14 /mile
Run Shoe: Brooks ghost 11 #2

9 100s

Weight: 130.00 lbs.
Sleep Hours: 9.50
Run: 2.95 mile
Run Time: 00:20:00
Run Pace: 06:46.77 /mile
Run Shoe: Brooks ghost 11 #2
Bike: 1.50 mile
Bike Time: 00:10:00
Bike Pace: 06:40 /mile

10 tempo

Weight: 130.00 lbs.
Sleep Hours: 7.50
Run: 1.90 mile, 3.33 mile, 1.00 mile(6.23 mile)
Run Time: 00:13:00, 00:20:00, 00:08:00(00:41:00)
Run Pace: 06:50.52 /mile, 06:00.36 /mile, 08:00 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

11 Recovery

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 5.50 mile
Run Time: 00:40:00
Run Pace: 07:16.36 /mile
Run Shoe: Brooks ghost 11 #2

12 long

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 9.00 mile
Run Time: 01:10:00
Run Pace: 07:46.66 /mile
Run Shoe: Brooks ghost 11 #2

Run: 33.90 mile
Run Time: 04:05:30
Bike: 1.50 mile
Bike Time: 00:10:00

13 Off

Weight: 130.00 lbs.
Sleep Hours: 9.00

14 fartlek-sick

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 1.60 mile, 0.65 mile, 0.50 mile, 0.25 mile, 0.18 mile, 0.10 mile, 1.00 mile(4.28 mile)
Run Time: 00:15:00, 00:04:00, 00:03:00, 00:01:30, 00:01:00, 00:00:30, 00:09:00(00:34:00)
Run Pace: 09:22.5 /mile, 06:09.23 /mile, 06:00 /mile, 06:00 /mile, 05:33.33 /mile, 05:00 /mile, 09:00 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

15 Recovery-sick

Weight: 130.00 lbs.
Sleep Hours: 8.00
Run: 4.90 mile
Run Time: 00:40:00
Run Pace: 08:09.79 /mile
Run Shoe: Brooks ghost 11 #2

16 sick day

Weight: 130.00 lbs.
Sleep Hours: 10.00

17 sick day

Weight: 130.00 lbs.
Sleep Hours: 10.00

18 sick day

Weight: 130.00 lbs.
Sleep Hours: 9.00

19 sick day

Weight: 130.00 lbs.
Sleep Hours: 9.00

Run: 9.18 mile
Run Time: 01:14:00

20 sick-off

Weight: 130.00 lbs.
Sleep Hours: 10.00

21 sick day

Weight: 130.00 lbs.
Sleep Hours: 10.00

22 Recovery

Weight: 130.00 lbs.
Sleep Hours: 10.00
Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: Brooks ghost 11 #2

23 tempo

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 1.30 mile, 1.60 mile, 1.60 mile, 1.00 km, 1.30 mile(6.42 mile)
Run Time: 00:10:00, 00:10:00, 00:10:00, 00:03:50, 00:10:00(00:43:50)
Run Pace: 07:41.53 /mile, 06:15 /mile, 06:15 /mile, 06:10.14 /mile, 07:41.53 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

24 long

Weight: 130.00 lbs.
Sleep Hours: 8.00
Run: 8.00 mile
Run Time: 01:05:00
Run Pace: 08:07.5 /mile
Run Shoe: Brooks ghost 11 #2

25 40s

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 2.50 mile, 1.25 mile(3.75 mile)
Run Time: 00:20:00, 00:10:00(00:30:00)
Run Pace: 08:00 /mile, 08:00 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2

26 time trial

Weight: 130.00 lbs.
Sleep Hours: 9.50
Run: 2.00 mile, 1.00 mile, 0.25 mile(3.25 mile)
Run Time: 00:15:00, 00:05:26, 01:05:00(01:25:26)
Run Pace: 07:30 /mile, 05:26 /mile, 04:20:00 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

Run: 26.42 mile
Run Time: 04:24:16

27 off

Weight: 130.00 lbs.
Sleep Hours: 8.00

28 hills(treadmill)

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 1.33 mile, 0.30 mile, 0.29 mile, 0.29 mile, 0.29 mile, 1.00 mile(3.50 mile)
Run Time: 00:10:00, 00:01:45, 00:01:45, 00:01:45, 00:01:45, 00:08:00(00:25:00)
Run Pace: 07:31.12 /mile, 05:50 /mile, 06:02.06 /mile, 06:02.06 /mile, 06:02.06 /mile, 08:00 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

29 tempo

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 2.00 mile, 2.50 mile, 1.00 mile, 0.68 mile, 1.00 mile(7.18 mile)
Run Time: 00:15:00, 00:15:00, 00:06:00, 00:04:00, 00:08:00(00:48:00)
Run Pace: 07:30 /mile, 06:00 /mile, 06:00 /mile, 05:52.94 /mile, 08:00 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

30 recovery

Weight: 130.00 lbs.
Sleep Hours: 8.00
Run: 5.30 mile
Run Time: 00:40:00
Run Pace: 07:32.83 /mile
Run Shoe: Brooks ghost 11 #2

31 1ks

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 1.30 mile, 1.00 km, 1.00 km, 1.00 km, 1.00 km, 0.60 km, 1.00 mile, 1.70 mile(6.86 mile)
Run Time: 00:10:00, 00:03:27, 00:03:27, 00:03:27, 00:03:27, 00:01:59, 00:08:00, 00:16:00(00:49:47)
Run Pace: 07:41.53 /mile, 05:33.13 /mile, 05:33.13 /mile, 05:33.13 /mile, 05:33.13 /mile, 05:19.18 /mile, 08:00 /mile, 09:24.70 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

1 40s

Weight: 130.00 lbs.
Sleep Hours: 8.00
Run: 2.60 mile, 1.30 mile(3.90 mile)
Run Time: 00:20:00, 00:10:00(00:30:00)
Run Pace: 07:41.53 /mile, 07:41.53 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2

2 York

Weight: 130.00 lbs.
Morning Pulse: 63
Sleep Hours: 7.50
Run: 2.00 mile, 2.00 mile, 0.65 mile, 1.00 mile, 0.60 km, 1.20 mile(7.22 mile)
Run Time: 00:15:00, 00:11:40, 00:05:00, 00:08:00, 00:01:47, 00:10:00(00:51:27)
Run Pace: 07:30 /mile, 05:50 /mile, 07:41.53 /mile, 08:00 /mile, 04:46.99 /mile, 08:20 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

Run: 33.96 mile
Run Time: 04:04:14

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