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Calendar of ZacGraham - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31 Long Run (10 on treadmill)

Run: 10.00 mile
Run Time: 01:10:54
Run Pace: 07:05.4 /mile
Run Shoe: Guide 3 Yellow

1 Easy Bike

Bike: 28.00 mile
Bike Time: 01:30:01
Bike Pace: 03:12.89 /mile

2 Easy Run

Run: 4.83 mile
Run Time: 00:37:41
Run Pace: 07:48.11 /mile
Run Shoe: Guide 3 Yellow

3 Easy Run

Run: 4.83 mile
Run Time: 00:37:41
Run Pace: 07:48.11 /mile
Run Shoe: Guide 3 Yellow

4 Off/Work
5 Long Run (10 on treadmill)

Run: 10.00 mile
Run Time: 01:06:01
Run Pace: 06:36.1 /mile
Run Shoe: Guide 3 Yellow

6 Longish Bike

Bike: 37.00 mile
Bike Time: 02:00:01
Bike Pace: 03:14.62 /mile

Run: 29.66 mile
Run Time: 03:32:17
Bike: 65.00 mile
Bike Time: 03:30:02

7 (Base 1) Swim (7x100)

Swim: 2000.00 yd
Swim Time: 00:45:01
Swim Pace: 02:15.05 /100 yards

8 Bike Strength (20x1)

Bike: 30.00 mile
Bike Time: 01:30:01
Bike Pace: 03:00.03 /mile

9 Run

Run: 8.00 mile
Run Time: 01:01:21
Run Pace: 07:40.12 /mile
Run Shoe: Guide 3 Yellow

10 Swim

Swim: 2000.00 yd
Swim Time: 00:45:01
Swim Pace: 02:15.05 /100 yards

11 Bike (11x2 min)

Bike: 30.00 mile
Bike Time: 01:30:01
Bike Pace: 03:00.03 /mile

12 Long Bike

Bike: 45.00 mile
Bike Time: 02:30:01
Bike Pace: 03:20.02 /mile

13 Run with Landon

Run: 7.41 mile
Run Time: 00:59:31
Run Pace: 08:01.91 /mile
Run Shoe: Guide 3 Yellow

Swim: 4000.00 yd
Swim Time: 01:30:02
Bike: 105.00 mile
Bike Time: 05:30:03
Run: 15.41 mile
Run Time: 02:00:52

14 The Randal

Run: 8.30 mile
Run Time: 01:08:22
Run Pace: 08:14.21 /mile
Run Shoe: Guide 3 Yellow

15 Bike (20x1 min)

Bike: 28.00 mile
Bike Time: 01:30:01
Bike Pace: 03:12.89 /mile

16 Swim (10 x 100)

Swim: 2175.00 yd
Swim Time: 00:46:34
Swim Pace: 02:08.45 /100 yards

17 Run

Run: 7.75 mile
Run Time: 01:00:01
Run Pace: 07:44.64 /mile
Run Shoe: Guide 3 Yellow

18 OFF/Work
19 Long Bike (z2)

Bike: 43.00 mile
Bike Time: 02:15:01
Bike Pace: 03:08.39 /mile

20 Long Run (10 miles)

Run: 10.00 mile
Run Time: 01:16:12
Run Pace: 07:37.2 /mile
Run Shoe: Guide 3 Yellow

Run: 26.05 mile
Run Time: 03:24:35
Bike: 71.00 mile
Bike Time: 03:45:02
Swim: 2175.00 yd
Swim Time: 00:46:34

21 Easy Bike

Bike: 18.00 mile
Bike Time: 01:00:01
Bike Pace: 03:20.05 /mile

22 Easy Run/ 3x500Swim

Run: 5.00 mile
Run Time: 00:39:45
Run Pace: 07:57 /mile
Run Shoe: Guide 3 Yellow
Swim: 2300.00 yd
Swim Time: 00:53:07
Swim Pace: 02:18.56 /100 yards

23 Bike (6x5 min)

Bike: 38.00 mile
Bike Time: 01:30:01
Bike Pace: 02:22.13 /mile

24 Run (Hills)
25 Swim
26 Long Bike
27

Bike: 56.00 mile
Bike Time: 02:30:02
Run: 5.00 mile
Run Time: 00:39:45
Swim: 2300.00 yd
Swim Time: 00:53:07

28 Recovery Week/ Long Run
29 Bike (Spin-ups)
30 Long Swim
31 Run (striders)
1 OFF/Work
2 Long Bike
3 Test Day
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