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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

Run: 5.00 mile
Run Time: 00:41:23
Run Pace: 08:16.6 /mile
Run Shoe: Guide 3 Yellow

16 Frosty 14 Trail Run

Run: 12.50 mile
Run Time: 01:28:49
Run Pace: 07:06.32 /mile
Run Shoe: Guide 3 Yellow

17 Long Bike (2.5 hours)

Bike: 50.00 mile
Bike Time: 02:30:01
Bike Pace: 03:00.02 /mile

Run: 22.50 mile
Run Time: 02:53:09
Swim: 5500.00 yd
Swim Time: 01:54:27
Bike: 106.00 mile
Bike Time: 05:30:03

18 Swim Ladder/Run

Run: 4.00 mile
Run Time: 00:33:37
Run Pace: 08:24.25 /mile
Run Shoe: Guide 3 Yellow
Swim: 2025.00 yd
Swim Time: 00:49:43
Swim Pace: 02:27.30 /100 yards

19 Bike (90 min w/15x2 min)

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

20 Swim (15x100)

Swim: 2850.00 yd
Swim Time: 01:00:35
Swim Pace: 02:07.54 /100 yards

21 Long Run (11 miles)

Run: 11.00 mile
Run Time: 01:20:28
Run Pace: 07:18.90 /mile
Run Shoe: Guide 3 Yellow

22 Easy Bike

Bike: 26.00 mile
Bike Time: 01:30:01
Bike Pace: 03:27.73 /mile

23 Long Bike (3x20 progress to Z4)

Bike: 40.00 mile
Bike Time: 02:00:01
Bike Pace: 03:00.02 /mile

24 Bike z2

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

Run: 15.00 mile
Run Time: 01:54:05
Swim: 4875.00 yd
Swim Time: 01:50:18
Bike: 132.00 mile
Bike Time: 07:00:04

25 Recovery Week /Easy swim 3x500

Swim: 2775.00 yd
Swim Time: 01:00:38
Swim Pace: 02:11.09 /100 yards

26 Bike (90 min easy)

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

27 Swim (8x200)

Swim: 2800.00 yd
Swim Time: 01:00:37
Swim Pace: 02:09.89 /100 yards

28 Run (8)

Run: 8.00 mile
Run Time: 01:01:12
Run Pace: 07:39 /mile
Run Shoe: Guide 3 Yellow

1 OFF/Work
2 Bike (2 hours z2)

Bike: 40.00 mile
Bike Time: 02:00:01
Bike Pace: 03:00.02 /mile

3 Bike Test (Lactate Threshold 174)

Bike: 43.00 mile
Bike Time: 02:00:01
Bike Pace: 02:47.46 /mile

Swim: 5575.00 yd
Swim Time: 02:01:15
Bike: 111.00 mile
Bike Time: 05:30:03
Run: 8.00 mile
Run Time: 01:01:12

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