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Calendar of ZacGraham - April, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 Base 3 (Swim/Maybe Run)

Swim: 3000.00 yd
Swim Time: 01:00:10
Swim Pace: 02:00.33 /100 yards

2 Bike (Tempo 30-45 min z3)///FAIL!!!!!

Bike: 36.00 mile
Bike Time: 02:00:01
Bike Pace: 03:20.02 /mile

3 Swim (15x100)

Swim: 3000.00 yd
Swim Time: 01:00:13
Swim Pace: 02:00.43 /100 yards

4 Bike (Tempo 30 min z3)

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

5 Off/Work
6 Bike (6x5min Hills)/Easy Swim

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

7 Bike (3hrs. z2)

Bike: 62.00 mile
Bike Time: 03:13:02
Bike Pace: 03:06.80 /mile

Swim: 6000.00 yd
Swim Time: 02:00:23
Bike: 178.00 mile
Bike Time: 09:13:05

8 Easy Swim/Easy Run

Run: 3.00 mile
Run Time: 00:25:51
Run Pace: 08:37 /mile
Run Shoe: Guide 3 Yellow
Swim: 2900.00 yd
Swim Time: 01:00:54
Swim Pace: 02:06 /100 yards

9 Bike z1 and z2

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

10 Swim (10x200)

Swim: 3000.00 yd
Swim Time: 01:01:01
Swim Pace: 02:02.03 /100 yards

11 Bike (3 x 20 min Build to z4)

Bike: 42.00 mile
Bike Time: 02:00:01
Bike Pace: 02:51.45 /mile

12 OFF/Work
13 Bike z1 and z2 /Run

Run: 5.00 mile
Run Time: 00:37:34
Run Pace: 07:30.8 /mile
Run Shoe: Guide 3 Yellow
Bike: 38.00 mile
Bike Time: 02:00:01
Bike Pace: 03:09.5 /mile

14 Long Bike (3 hours z2)

Bike: 60.00 mile
Bike Time: 03:00:46
Bike Pace: 03:00.76 /mile

Run: 8.00 mile
Run Time: 01:03:25
Swim: 5900.00 yd
Swim Time: 02:01:55
Bike: 178.00 mile
Bike Time: 09:00:49

15 Ran

Run: 6.00 mile
Run Time: 00:51:31
Run Pace: 08:35.16 /mile
Run Shoe: Guide 3 Yellow

16 Easy Bike (Failed at hills)

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

17 Swim (15x100, 5x50)

Swim: 3000.00 yd
Swim Time: 01:00:35
Swim Pace: 02:01.16 /100 yards

18 Run

Run: 7.00 mile
Run Time: 00:53:11
Run Pace: 07:35.85 /mile
Run Shoe: Guide 3 Yellow

19 Swim (5x500)

Swim: 3275.00 yd
Swim Time: 01:03:09
Swim Pace: 01:55.69 /100 yards

20 Long Run 8

Run: 8.00 mile
Run Time: 01:00:47
Run Pace: 07:35.87 /mile
Run Shoe: Guide 3 Yellow

21 Long Bike in z2/ 5 mile run

Run: 21.00 mile
Run Time: 02:45:29
Bike: 37.00 mile
Bike Time: 02:00:01
Swim: 6275.00 yd
Swim Time: 02:03:44

22 Recovery Week
23
24
25
26 OFF/Work
27
28
29 Build 1
30
1
2
3 OFF/Work
4
5
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