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Calendar of David Lacayo - August, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
28 Rest Day

Sleep Hours: 9.00

29 Long Run @ Waterfall Glen & Afternoon Weights

Sleep Hours: 8.00
Run: 12.50 mile
Run Time: 01:35:00
Run Pace: 07:36 /mile

30 Maintenance Day & Afternoon Double

Sleep Hours: 8.50
Run: 12.50 mile

31 25x400 in the Morning and Afternoon Double

Sleep Hours: 8.25
Run: 14.00 mile

1 Maintenance Day & Afternoon Double

Sleep Hours: 8.75
Run: 8.00 mile

2 Progression Run and Hills

Sleep Hours: 10.00
Run: 10.50 mile

3 Morning Maintenance Run and Afternoon Double

Sleep Hours: 9.50
Run: 12.50 mile

Run: 70.00 mile
Run Time: 01:35:00

4 Rest Day

Sleep Hours: 9.50

5 Maintenance

Sleep Hours: 9.00
Run: 8.25 mile

6 Long Run

Sleep Hours: 8.75
Run: 12.75 mile
Run Time: 01:36:00
Run Pace: 07:31.76 /mile

7 Tempo Fast

Sleep Hours: 8.25
Run: 8.25 mile

8 Recovery

Sleep Hours: 8.00
Run: 12.00 mile

9 Recovery

Sleep Hours: 9.00
Run: 6.00 mile

10 Ladder workout

Sleep Hours: 10.50
Run: 8.75 mile

Run: 56.00 mile
Run Time: 01:36:00

11 Rest Day

Sleep Hours: 9.00

12 Monday Run

Sleep Hours: 9.50
Run: 7.50 mile

13 Recovery

Sleep Hours: 9.00
Run: 6.25 mile

14 Fairview

Sleep Hours: 8.25
Run: 8.75 mile

15 2 Mile Time Trial

Sleep Hours: 8.25
Run: 6.25 mile

16 Graue Run and 4x200

Sleep Hours: 8.25
Run: 6.75 mile

17 Tempo- Fast

Sleep Hours: 8.50
Run: 10.00 mile

Run: 45.50 mile

18 Sunday Shake out run

Sleep Hours: 9.75
Run: 4.00 mile

19 Monday Long Run

Sleep Hours: 8.50
Run: 10.25 mile

20 Maintenance- 3x Stough

Sleep Hours: 8.00
Run: 8.75 mile

21 Maintenance- Western Springs

Sleep Hours: 8.00
Run: 8.50 mile

22 10x800 workout

Sleep Hours: 7.50
Run: 8.75 mile

23 KLM recovery

Sleep Hours: 8.00
Run: 7.00 mile

24 Long Run @ Waterfall Glen

Sleep Hours: 9.00
Run: 12.25 mile

Run: 59.50 mile

25 Off Day

Sleep Hours: 10.00

26 Fairview pre meet

Sleep Hours: 8.00
Run: 8.25 mile

27 Meet @KLM

Sleep Hours: 8.25
Run: 8.25 mile

28 Ty Warner

Sleep Hours: 8.00
Run: 7.50 mile

29 KLM Recovery And Hills

Sleep Hours: 8.50
Run: 8.75 mile

30 Morning double and 800’s

Sleep Hours: 10.50
Run: 12.50 mile

31 Swallows cliff run

Sleep Hours: 8.50
Run: 8.00 mile

Run: 53.25 mile

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