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Calendar of ZacGraham - February, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
28 Recovery Week/ Long Run

Run: 8.30 mile
Run Time: 01:05:03
Run Pace: 07:50.24 /mile
Run Shoe: Guide 3 Yellow

29 Easy Bike

Bike: 23.00 mile
Bike Time: 01:15:01
Bike Pace: 03:15.69 /mile

30 Long Swim (2x1500)

Swim: 3600.00 yd
Swim Time: 01:07:53
Swim Pace: 01:53.13 /100 yards

31 Bike (90 min)

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

1 OFF/Work
2 OFF/Fun with the girls
3 Long Bike (2 hours)

Bike: 38.00 mile
Bike Time: 02:00:01
Bike Pace: 03:09.5 /mile

Run: 8.30 mile
Run Time: 01:05:03
Bike: 89.00 mile
Bike Time: 04:45:03
Swim: 3600.00 yd
Swim Time: 01:07:53

4 Base 1 AGAIN /Swim (3x500)/Run

Run: 5.00 mile
Run Time: 00:38:38
Run Pace: 07:43.6 /mile
Run Shoe: Guide 3 Yellow
Swim: 2500.00 yd
Swim Time: 00:50:09
Swim Pace: 02:00.36 /100 yards

5 Bike (90 min)

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

6 Swim (8x200)

Swim: 2500.00 yd
Swim Time: 00:45:11
Swim Pace: 01:48.44 /100 yards

7 Long Run (10 miles z2)

Run: 10.00 mile
Run Time: 01:15:25
Run Pace: 07:32.5 /mile
Run Shoe: Guide 3 Yellow

8 OFF/Work
9 Easy Run

Run: 8.00 mile
Run Time: 01:00:35
Run Pace: 07:34.37 /mile
Run Shoe: Guide 3 Yellow

10 Long Bike (2.5 hours)

Bike: 48.00 mile
Bike Time: 02:30:01
Bike Pace: 03:07.52 /mile

Run: 23.00 mile
Run Time: 02:54:38
Swim: 5000.00 yd
Swim Time: 01:35:20
Bike: 76.00 mile
Bike Time: 04:00:02

11 Swim/Run

Run: 5.00 mile
Run Time: 00:42:57
Run Pace: 08:35.4 /mile
Run Shoe: Guide 3 Yellow
Swim: 2500.00 yd
Swim Time: 00:54:26
Swim Pace: 02:10.64 /100 yards

12 Bike (90 min easy)

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

13 Swim (8x200) Forgot Watch

Swim: 3000.00 yd
Swim Time: 01:00:01
Swim Pace: 02:00.03 /100 yards

14 Bike (6x5 min at moderate pace)

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

15 Easy Run
16 Frosty 14 Trail Run
17 Easy Bike

Run: 5.00 mile
Run Time: 00:42:57
Swim: 5500.00 yd
Swim Time: 01:54:27
Bike: 56.00 mile
Bike Time: 03:00:02

18 Swim Ladder/Run
19 Bike (90 min w/spin ups)
20 Swim (20x50)
21 Long Run (12 miles)
22 OFF/Work
23 Long Bike (2.5 hours)
24 Run/Bike/Run
25 Recovery Week
26
27
28
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3
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