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Calendar of Stelios - March, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
24 off

Weight: 130.00 lbs.
Sleep Hours: 9.00

25 400s

Weight: 130.00 lbs.
Sleep Hours: 7.50
Run: 2.00 mile, 2.25 mile, 1.20 mile(5.45 mile)
Run Time: 00:15:00, 00:11:10, 00:10:00(00:36:10)
Run Pace: 07:30 /mile, 04:57.77 /mile, 08:20 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2, Brooks ghost 11 #2

26 Recovery

Weight: 130.00 lbs.
Sleep Hours: 8.00
Run: 6.62 mile
Run Time: 00:50:00
Run Pace: 07:33.17 /mile
Run Shoe: Brooks ghost 11 #2

27 tempo

Weight: 130.00 lbs.
Sleep Hours: 9.50
Run: 2.00 mile, 2.28 mile, 1.45 mile, 0.70 mile, 0.70 mile, 1.20 mile(8.33 mile)
Run Time: 00:15:00, 00:14:00, 00:09:00, 00:04:00, 00:04:00, 00:10:00(00:56:00)
Run Pace: 07:30 /mile, 06:08.42 /mile, 06:12.41 /mile, 05:42.85 /mile, 05:42.85 /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

28 50s

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 3.50 mile, 1.30 mile(4.80 mile)
Run Time: 00:26:00, 00:10:00(00:36:00)
Run Pace: 07:25.71 /mile, 07:41.53 /mile
Run Shoe: Brooks ghost 11 #2, Brooks ghost 11 #2

1 vo2

Weight: 130.00 lbs.
Sleep Hours: 6.50
Run: 2.00 mile, 0.75 mile, 0.75 mile, 0.75 mile, 1.00 km, 0.50 mile, 0.50 mile, 1.20 mile(7.07 mile)
Run Time: 00:15:00, 00:04:03, 00:04:06, 00:04:02, 00:03:21, 00:02:38, 00:02:09, 00:10:00(00:45:19)
Run Pace: 07:30 /mile, 05:24 /mile, 05:28 /mile, 05:22.66 /mile, 05:23.47 /mile, 05:16 /mile, 04:18 /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

2 long

Weight: 130.00 lbs.
Sleep Hours: 9.50
Run: 10.00 mile
Run Time: 01:15:00
Run Pace: 07:30 /mile
Run Shoe: nike epic react

Run: 42.27 mile
Run Time: 04:58:29

3 off

Weight: 130.00 lbs.
Sleep Hours: 10.00

4 600s and 300s

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 2.00 mile, 1.86 mile, 0.37 mile, 1.30 mile(5.53 mile)
Run Time: 00:15:00, 00:09:23, 00:01:42, 00:10:00(00:36:05)
Run Pace: 07:30 /mile, 05:02.68 /mile, 04:35.67 /mile, 07:41.53 /mile
Run Shoe: nike epic react, nike epic react, nike epic react, nike epic react

5 tempo

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 2.00 mile, 4.12 mile, 0.16 km, 1.30 mile(7.52 mile)
Run Time: 00:15:00, 00:25:00, 00:00:23, 00:10:00(00:50:23)
Run Pace: 07:30 /mile, 06:04.07 /mile, 03:51.34 /mile, 07:41.53 /mile
Run Shoe: nike epic react, nike epic react, nike epic react, nike epic react

6 Recovery

Weight: 130.00 lbs.
Sleep Hours: 9.50
Run: 6.00 mile
Run Time: 00:45:00
Run Pace: 07:30 /mile
Run Shoe: nike epic react

7 cv-3mile

Weight: 130.00 lbs.
Sleep Hours: 8.50
Run: 2.00 mile, 1.00 mile, 1.00 mile, 1.00 mile, 0.75 mile, 0.75 mile, 1.00 mile(7.50 mile)
Run Time: 00:15:00, 00:05:43, 00:05:40, 00:05:38, 00:04:11, 00:04:12, 00:08:00(00:48:24)
Run Pace: 07:30 /mile, 05:43 /mile, 05:40 /mile, 05:38 /mile, 05:34.66 /mile, 05:36 /mile, 08:00 /mile
Run Shoe: nike epic react, nike epic react, nike epic react, nike epic react, nike epic react, nike epic react, nike epic react

8 premeet

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 3.90 mile, 1.00 mile(4.90 mile)
Run Time: 00:30:00, 00:10:00(00:40:00)
Run Pace: 07:41.53 /mile, 10:00 /mile
Run Shoe: nike epic react, nike epic react

9 plainfield south

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 2.00 mile, 2.00 mile, 0.60 mile, 0.25 mile, 1.00 mile(5.85 mile)
Run Time: 00:15:00, 00:11:20, 00:05:00, 00:01:06, 00:08:00(00:40:26)
Run Pace: 07:30 /mile, 05:40 /mile, 08:20 /mile, 04:24 /mile, 08:00 /mile
Run Shoe: nike epic react, nike epic react, nike epic react, nike epic react, nike epic react

Run: 37.30 mile
Run Time: 04:20:18

10 long

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 9.30 mile
Run Time: 01:15:00
Run Pace: 08:03.87 /mile
Run Shoe: nike epic react

11 ladder

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 2.00 mile, 1.67 mile, 0.75 mile, 0.50 mile, 0.60 km, 0.25 mile, 0.20 km, 0.10 km, 0.05 km, 1.25 mile(7.01 mile)
Run Time: 00:15:00, 00:10:00, 00:04:16, 00:02:39, 00:01:55, 00:01:15, 00:00:34, 00:00:15, 00:00:07, 00:10:00(00:46:01)
Run Pace: 07:30 /mile, 05:59.28 /mile, 05:41.33 /mile, 05:18 /mile, 05:08.45 /mile, 05:00 /mile, 04:33.58 /mile, 04:01.40 /mile, 03:45.30 /mile, 08:00 /mile
Run Shoe: nike epic react, nike epic react, nike epic react, nike epic react, nike epic react, nike epic react, nike epic react, nike epic react, nike epic react, nike epic react

12 off

Weight: 130.00 lbs.
Sleep Hours: 8.00

13 cv and mile

Weight: 130.00 lbs.
Sleep Hours: 10.00
Run: 2.00 mile, 1.00 km, 1.00 km, 1.00 km, 1.00 km, 1.00 km, 0.75 mile, 0.25 mile, 1.50 mile(7.61 mile)
Run Time: 00:15:00, 00:03:33, 00:03:29, 00:03:30, 00:03:33, 00:03:33, 00:03:40, 00:01:00, 00:12:00(00:49:18)
Run Pace: 07:30 /mile, 05:42.79 /mile, 05:36.35 /mile, 05:37.96 /mile, 05:42.79 /mile, 05:42.79 /mile, 04:53.33 /mile, 04:00 /mile, 08:00 /mile
Run Shoe: nike epic react, nike epic react, nike epic react, nike epic react, nike epic react, nike epic react, nike epic react, nike epic react, nike epic react

14 50s

Weight: 130.00 lbs.
Sleep Hours: 7.80
Run: 3.05 mile, 1.25 mile(4.30 mile)
Run Time: 00:22:00, 00:10:00(00:32:00)
Run Pace: 07:12.78 /mile, 08:00 /mile
Run Shoe: nike epic react, nike epic react

15 tt

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 2.00 mile, 1.00 mile, 0.70 km, 1.00 mile(4.43 mile)
Run Time: 00:15:00, 00:05:07, 00:02:00, 00:08:00(00:30:07)
Run Pace: 07:30 /mile, 05:07 /mile, 04:35.88 /mile, 08:00 /mile
Run Shoe: nike epic react, nike epic react, nike epic react, nike epic react

16 long

Weight: 130.00 lbs.
Sleep Hours: 8.00
Run: 7.50 mile
Run Time: 01:00:00
Run Pace: 08:00 /mile
Run Shoe: nike epic react

Run: 40.15 mile
Run Time: 04:52:26

17 off

Weight: 130.00 lbs.
Sleep Hours: 9.00

18 400s

Weight: 130.00 lbs.
Sleep Hours: 8.00
Run: 2.00 mile, 2.62 mile, 1.00 mile(5.62 mile)
Run Time: 00:15:00, 00:12:59, 00:08:00(00:35:59)
Run Pace: 07:30 /mile, 04:57.32 /mile, 08:00 /mile
Run Shoe: nike epic react, nike epic react, nike epic react

19 tempo

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 1.90 mile, 4.05 mile, 0.62 mile, 0.62 mile, 1.00 mile(8.19 mile)
Run Time: 00:14:00, 00:24:00, 00:03:35, 00:03:31, 00:07:30(00:52:36)
Run Pace: 07:22.10 /mile, 05:55.55 /mile, 05:46.77 /mile, 05:40.32 /mile, 07:30 /mile
Run Shoe: nike epic react, nike epic react, nike epic react, nike epic react, nike epic react

20 Recovery

Weight: 130.00 lbs.
Sleep Hours: 9.50
Run: 5.25 mile
Run Time: 00:40:00
Run Pace: 07:37.14 /mile
Run Shoe: nike epic react

21 1ks and 200s

Weight: 130.00 lbs.
Sleep Hours: 8.50
Run: 2.00 mile, 1.86 mile, 0.50 mile, 0.50 mile, 1.25 mile(6.11 mile)
Run Time: 00:15:00, 00:10:32, 00:02:16, 00:02:14, 00:10:00(00:40:02)
Run Pace: 07:30 /mile, 05:39.78 /mile, 04:32 /mile, 04:28 /mile, 08:00 /mile
Run Shoe: nike epic react, nike epic react, nike epic react, nike epic react, nike epic react

22 50s

Weight: 130.00 lbs.
Sleep Hours: 8.00
Run: 4.80 mile, 1.05 mile(5.85 mile)
Run Time: 00:35:00, 00:08:00(00:43:00)
Run Pace: 07:17.5 /mile, 07:37.14 /mile
Run Shoe: nike epic react, nike epic react

23 long w/

Weight: 130.00 lbs.
Sleep Hours: 9.00
Run: 10.60 mile
Run Time: 01:15:00
Run Pace: 07:04.52 /mile
Run Shoe: nike epic react

Run: 41.62 mile
Run Time: 04:46:37

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