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Calendar of ZacGraham - March, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

4 Base 2 /Swim (10x200)

Swim: 3075.00 yd
Swim Time: 01:01:09
Swim Pace: 01:59.31 /100 yards

5 Bike (2x20 Build to Z4)

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

6 Swim (30x50)

Swim: 3500.00 yd
Swim Time: 01:00:42
Swim Pace: 01:44.05 /100 yards

7 Bike (105min easy)

Bike: 33.00 mile
Bike Time: 01:45:01
Bike Pace: 03:10.93 /mile

8 Swim (15x100) progressive

Swim: 3025.00 yd
Swim Time: 01:00:13
Swim Pace: 01:59.43 /100 yards

9 Bike (Hills)

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

10 OFF/Kara had emergency gallbladder surgery

Swim: 9600.00 yd
Swim Time: 03:02:04
Bike: 103.00 mile
Bike Time: 05:15:03

11 Bike 3x20 min Build to Top of Z4

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

12 Bike z2

Bike: 33.00 mile
Bike Time: 01:45:01
Bike Pace: 03:10.93 /mile

13 Swim 6x300(Moderate Pace)

Swim: 3025.00 yd
Swim Time: 01:00:35
Swim Pace: 02:00.16 /100 yards

14 Bike Tempo (45 to 60 min at z3) (FAIL)

Bike: 35.00 mile
Bike Time: 01:45:01
Bike Pace: 03:00.02 /mile

15 OFF/Work
16 Swim (15x100)/Bike 1.5 hours w/hills

Bike: 28.00 mile
Bike Time: 01:30:01
Bike Pace: 03:12.89 /mile
Swim: 3000.00 yd
Swim Time: 01:01:01
Swim Pace: 02:02.03 /100 yards

17 Long Bike (3 hours z2)

Bike: 59.00 mile
Bike Time: 03:00:01
Bike Pace: 03:03.06 /mile

Bike: 195.00 mile
Bike Time: 10:00:05
Swim: 6025.00 yd
Swim Time: 02:01:36

18 4x500/Easy 5 Run

Run: 5.00 mile
Run Time: 00:39:23
Run Pace: 07:52.6 /mile
Run Shoe: Guide 3 Yellow
Swim: 3200.00 yd
Swim Time: 01:00:01
Swim Pace: 01:52.53 /100 yards

19 Bike (15x2min)

Bike: 34.00 mile
Bike Time: 01:45:01
Bike Pace: 03:05.32 /mile

20 Swim (30x50)

Swim: 2900.00 yd
Swim Time: 01:00:54
Swim Pace: 02:06 /100 yards

21 Bike Tempo (30 to 45 min at z3)

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

22 OFF/Work
23 Bike 2hrs w Hills

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

24 Long Bike z2 (2.5 to 3 hours)/5 min run

Run: 5.00 mile
Run Time: 00:38:01
Run Pace: 07:36.2 /mile
Run Shoe: Guide 3 Yellow
Bike: 50.00 mile
Bike Time: 02:30:01
Bike Pace: 03:00.02 /mile

Run: 10.00 mile
Run Time: 01:17:24
Swim: 6100.00 yd
Swim Time: 02:00:55
Bike: 164.00 mile
Bike Time: 08:15:04

25 Recovery Week/ Slow swim

Swim: 3200.00 yd
Swim Time: 01:00:33
Swim Pace: 01:53.53 /100 yards

26 Easy Bike (z1)

Bike: 27.00 mile
Bike Time: 01:35:05
Bike Pace: 03:31.29 /mile

27 Run

Run: 6.00 mile
Run Time: 00:46:25
Run Pace: 07:44.16 /mile
Run Shoe: Guide 3 Yellow

28 OFF/Girls Sick
29 Bike (1x20 Build to z4)

Bike: 35.00 mile
Bike Time: 01:45:01
Bike Pace: 03:00.02 /mile

30 Long Bike 2.5 at z2

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

31 Swim Test 1500 (23:42)

Swim: 2625.00 yd
Swim Time: 00:47:36
Swim Pace: 01:48.8 /100 yards

Swim: 5825.00 yd
Swim Time: 01:48:09
Bike: 112.00 mile
Bike Time: 05:50:07
Run: 6.00 mile
Run Time: 00:46:25

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