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Calendar of Stelios - February, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
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

3 off

Weight: 125.00 lbs.
Morning Pulse: 56
Sleep Hours: 9.50

4 400s

Weight: 125.00 lbs.
Morning Pulse: 55
Sleep Hours: 7.90
Run: 2.10 mile, 0.25 mile, 0.25 mile, 0.25 mile, 0.25 mile, 0.25 mile, 0.25 mile, 0.25 mile, 1.00 mile, 0.25 mile(5.10 mile)
Run Time: 00:15:00, 00:01:18, 00:01:18, 00:01:16, 00:01:14, 00:01:14, 00:01:15, 00:01:13, 00:07:30, 00:01:15(00:32:33)
Run Pace: 07:08.57 /mile, 05:12 /mile, 05:12 /mile, 05:04 /mile, 04:56 /mile, 04:56 /mile, 05:00 /mile, 04:52 /mile, 07:30 /mile, 05:00 /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, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

5 Tempo

Weight: 125.00 lbs.
Morning Pulse: 65
Sleep Hours: 8.00
Run: 1.90 mile, 3.15 mile, 0.64 mile, 0.33 mile, 1.00 mile(7.02 mile)
Run Time: 00:15:00, 00:20:00, 00:04:00, 00:02:00, 00:08:00(00:49:00)
Run Pace: 07:53.68 /mile, 06:20.95 /mile, 06:15 /mile, 06:03.63 /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

6 Recovery

Weight: 125.00 lbs.
Morning Pulse: 53
Sleep Hours: 9.70
Run: 5.25 mile
Run Time: 00:40:00
Run Pace: 07:37.14 /mile
Run Shoe: Brooks ghost 11 #2

7 hills

Weight: 125.00 lbs.
Morning Pulse: 65
Sleep Hours: 8.00
Run: 1.95 mile, 0.34 mile, 0.34 mile, 0.34 mile, 0.28 mile, 0.18 mile, 0.07 mile, 0.07 mile, 0.07 mile, 1.80 mile(5.44 mile)
Run Time: 00:15:00, 00:01:56, 00:01:57, 00:01:57, 00:01:38, 00:00:56, 00:00:22, 00:00:23, 00:00:21, 00:15:00(00:39:30)
Run Pace: 07:41.53 /mile, 05:41.17 /mile, 05:44.11 /mile, 05:44.11 /mile, 05:50 /mile, 05:11.11 /mile, 05:14.28 /mile, 05:28.57 /mile, 05:00 /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, Brooks ghost 11 #2, Brooks ghost 11 #2

8 40s

Weight: 125.00 lbs.
Morning Pulse: 55
Sleep Hours: 8.70
Run: 3.20 mile, 1.30 mile(4.50 mile)
Run Time: 00:25:00, 00:10:00(00:35:00)
Run Pace: 07:48.75 /mile, 07:41.53 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2

9 long w/ upbeat

Weight: 125.00 lbs.
Morning Pulse: 52
Sleep Hours: 10.50
Run: 9.20 mile
Run Time: 01:10:00
Run Pace: 07:36.52 /mile
Run Shoe: Brooks ghost 11 #2

Run: 36.51 mile
Run Time: 04:26:03

10 off

Weight: 130.00 lbs.
Morning Pulse: 55
Sleep Hours: 10.50

11 800s

Weight: 125.00 lbs.
Morning Pulse: 55
Sleep Hours: 9.00
Run: 1.93 mile, 0.50 mile, 0.50 mile, 0.50 mile, 0.50 mile, 0.25 mile, 1.00 mile(5.18 mile)
Run Time: 00:15:00, 00:02:52, 00:02:54, 00:02:57, 00:02:56, 00:01:23, 00:08:00(00:36:02)
Run Pace: 07:46.32 /mile, 05:44 /mile, 05:48 /mile, 05:54 /mile, 05:52 /mile, 05:32 /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, Brooks ghost 11 #2

12 Recovery

Weight: 130.00 lbs.
Morning Pulse: 54
Run: 5.50 mile
Run Time: 00:45:00
Run Pace: 08:10.90 /mile
Run Shoe: Brooks ghost 11 #2

13 huffman

Weight: 130.00 lbs.
Morning Pulse: 55
Sleep Hours: 9.00
Run: 1.68 mile, 0.11 mile, 0.11 mile, 0.11 mile, 0.11 mile, 0.11 mile, 0.11 mile, 0.11 mile, 1.68 mile, 0.50 mile(4.63 mile)
Run Time: 00:13:00, 00:00:34, 00:00:34, 00:00:35, 00:00:34, 00:00:33, 00:00:33, 00:00:35, 00:13:00, 00:03:00(00:32:58)
Run Pace: 07:44.28 /mile, 05:09.09 /mile, 05:09.09 /mile, 05:18.18 /mile, 05:09.09 /mile, 05:00 /mile, 05:00 /mile, 05:18.18 /mile, 07:44.28 /mile, 06:00 /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, Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

14 40s

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 3.80 mile, 1.25 mile(5.05 mile)
Run Time: 00:30:00, 00:10:00(00:40:00)
Run Pace: 07:53.68 /mile, 08:00 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2

15 wws

Weight: 13.00 lbs.
Sleep Hours: 8.75
Run: 2.00 mile, 0.50 mile, 1.63 mile, 0.85 mile, 0.25 mile, 0.60 mile(5.83 mile)
Run Time: 00:15:00, 00:02:22, 00:10:00, 00:05:00, 01:05:00, 00:05:00(01:42:22)
Run Pace: 07:30 /mile, 04:44 /mile, 06:08.09 /mile, 05:52.94 /mile, 04:20:00 /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

16 long

Weight: 130.00 lbs.
Sleep Hours: 10.00
Run: 8.75 mile
Run Time: 01:10:00
Run Pace: 08:00 /mile
Run Shoe: Brooks ghost 11 #2

Run: 34.94 mile
Run Time: 05:26:22

17 off

Weight: 130.00 lbs.
Sleep Hours: 9.00

18 1ks

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 2.00 mile, 1.00 km, 1.00 km, 1.00 km, 1.00 km, 1.00 km, 1.00 km, 0.60 km, 0.60 km, 1.20 mile(7.67 mile)
Run Time: 00:15:00, 00:03:38, 00:03:34, 00:03:38, 00:03:35, 00:03:40, 00:03:34, 00:01:56, 00:01:57, 00:10:00(00:50:32)
Run Pace: 07:30 /mile, 05:50.83 /mile, 05:44.39 /mile, 05:50.83 /mile, 05:46.00 /mile, 05:54.05 /mile, 05:44.39 /mile, 05:11.13 /mile, 05:13.82 /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, Brooks ghost 11 #2, Brooks ghost 11 #2

19 Recovery

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 6.15 mile
Run Time: 00:45:00
Run Pace: 07:19.02 /mile
Run Shoe: Brooks ghost 11 #2

20 800 pace stuff

Weight: 130.00 lbs.
Sleep Hours: 10.00
Run: 3.00 mile, 0.20 km, 0.20 km, 0.20 km, 0.20 km, 0.30 km, 0.30 km, 0.20 km, 0.20 km, 0.20 km(4.24 mile)
Run Time: 00:23:00, 00:00:29, 00:00:32, 00:00:32, 00:00:32, 00:00:48, 00:00:50, 00:00:32, 00:00:34, 00:00:31(00:28:20)
Run Pace: 07:40 /mile, 03:53.35 /mile, 04:17.49 /mile, 04:17.49 /mile, 04:17.49 /mile, 04:17.49 /mile, 04:28.22 /mile, 04:17.49 /mile, 04:33.58 /mile, 04:09.44 /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, Brooks ghost 11 #2, Brooks ghost 11 #2

21
22
23

Run: 18.07 mile
Run Time: 02:03:52

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