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Calendar of Lukas Moscoso - September, 2021

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 OFF
31 Easy Double

Run: 4.00 mile, 6.02 mile(10.02 mile)
Run Time: 00:32:15, 00:40:52(01:13:07)
Run Pace: 08:03.75 /mile, 06:47.30 /mile
Run Shoe: Hoka Clifton , Hoka Clifton

1 Long (26.3)

Run: 26.30 mile
Run Time: 03:24:35
Run Pace: 07:46.73 /mile
Run Shoe: Hoka Clifton

2 Easy Double

Run: 9.00 mile, 3.00 mile(12.00 mile)
Run Time: 01:05:02, 00:24:54(01:29:56)
Run Pace: 07:13.55 /mile, 08:18 /mile
Run Shoe: Hoka Clifton , Hoka Clifton

3 Easy 5

Run: 5.00 mile
Run Time: 00:35:50
Run Pace: 07:10 /mile
Run Shoe: Hoka Clifton

4 Easy 12 + (5 x 200 Strides)

Run: 12.00 mile, 0.62 mile(12.62 mile)
Run Time: 01:31:13(01:31:13)
Run Pace: 07:36.08 /mile
Run Shoe: Hoka Clifton , Adidas Adizero Adios 1 Haile

5 Long Steady Distance (18 @6:23)

Run: 18.00 mile
Run Time: 01:54:48
Run Pace: 06:22.66 /mile
Run Shoe: Hoka Clifton

Run: 83.94 mile
Run Time: 10:09:29

6 Easy Double

Run: 4.00 mile, 8.00 mile(12.00 mile)
Run Time: 00:31:25, 00:57:21(01:28:46)
Run Pace: 07:51.25 /mile, 07:10.12 /mile
Run Shoe: Hoka Clifton , Hoka Clifton

7 Easy 14 w/ (6 x 45-60 sec Strides)

Run: 14.00 mile
Run Time: 01:33:48
Run Pace: 06:42 /mile
Run Shoe: Hoka Clifton

8 Easy Double

Run: 13.10 mile, 5.00 mile(18.10 mile)
Run Time: 01:35:22, 00:39:15(02:14:37)
Run Pace: 07:16.79 /mile, 07:51 /mile
Run Shoe: Hoka Clifton , Hoka Clifton

9 Easy 8+

Run: 8.19 mile
Run Time: 01:02:35
Run Pace: 07:38.48 /mile
Run Shoe: Hoka Clifton

10 Easy13

Run: 13.00 mile
Run Time: 01:35:39
Run Pace: 07:21.46 /mile
Run Shoe: Hoka Clifton

11 Workout (2 x 4 Mile @ HM Pace)

Run: 9.00 mile, 3.20 mile(12.20 mile)
Run Time: 00:54:55(00:54:55)
Run Pace: 06:06.11 /mile
Run Shoe: Hoka Clifton , Hoka Clifton

12 Easy 17

Run: 17.00 mile
Run Time: 02:02:11
Run Pace: 07:11.23 /mile
Run Shoe: Hoka Clifton

Run: 94.49 mile
Run Time: 10:52:31

13 OFF
14 Easy 10+

Run: 10.10 mile
Run Time: 01:10:03
Run Pace: 06:56.13 /mile
Run Shoe: Hoka Clifton

15 Easy 10

Run: 10.00 mile
Run Time: 01:13:48
Run Pace: 07:22.8 /mile
Run Shoe: Hoka Clifton

16 Unplanned Day Off
17 Easy Double

Run: 7.00 mile, 9.00 mile(16.00 mile)
Run Time: 00:47:27, 01:04:18(01:51:45)
Run Pace: 06:46.71 /mile, 07:08.66 /mile
Run Shoe: Hoka Clifton , Hoka Clifton

18 Easy 4 + Workout (15 x K w/ 1 min ez between reps

Run: 4.19 mile, 15.00 mile(19.19 mile)
Run Time: 00:31:14, 01:34:01(02:05:15)
Run Pace: 07:27.25 /mile, 06:16.06 /mile
Run Shoe: Hoka Clifton , Hoka Clifton

19 Long (22)

Run: 22.00 mile
Run Time: 02:34:12
Run Pace: 07:00.54 /mile
Run Shoe: Hoka Clifton

Run: 77.29 mile
Run Time: 08:55:03

20 Easy 8
21 Easy 14 w/ Strides
22 13 w/ 4 @ Tempo
23 Easy 12
24 Easy 11
25 Easy 7 + Strides (7.5 Total)
26 Clarence Demar Half Marathon 20 Total)
27 20th Week
28
29
30
1
2
3
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