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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 Bike 1 hour Tempo in z3

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

Run: 21.00 mile
Run Time: 02:45:29
Bike: 77.00 mile
Bike Time: 04:00:02
Swim: 6275.00 yd
Swim Time: 02:03:44

22 Recovery Week (Easy run)

Run: 5.00 mile
Run Time: 00:42:56
Run Pace: 08:35.2 /mile
Run Shoe: Guide 3 Yellow

23 Easy bike in z1

Bike: 17.00 mile
Bike Time: 01:00:01
Bike Pace: 03:31.82 /mile

24 Easy Swim (12x100)

Swim: 2775.00 yd
Swim Time: 01:00:46
Swim Pace: 02:11.38 /100 yards

25 Bike (5x5 hard)

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

26 Easy Run

Run: 5.00 mile
Run Time: 00:37:50
Run Pace: 07:34 /mile
Run Shoe: Guide 3 Yellow

27 OFF
28 Easy Bike

Bike: 25.00 mile
Bike Time: 01:30:01
Bike Pace: 03:36.04 /mile

Run: 10.00 mile
Run Time: 01:20:46
Bike: 82.00 mile
Bike Time: 04:30:03
Swim: 2775.00 yd
Swim Time: 01:00:46

29 Build 1 (Run 9)

Run: 9.00 mile
Run Time: 01:08:16
Run Pace: 07:35.11 /mile
Run Shoe: Guide 3 Yellow

30 Easy Bike

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

1 Swim (10x200 Progressive)

Swim: 3000.00 yd
Swim Time: 01:01:16
Swim Pace: 02:02.53 /100 yards

2 Bike 3x20 min Build to Top of Z4

Bike: 45.00 mile
Bike Time: 02:00:01
Bike Pace: 02:40.02 /mile

3 OFF/Work
4 First Brick of the season

Run: 8.40 mile
Run Time: 01:00:01
Run Pace: 07:08.69 /mile
Run Shoe: Guide 3 Yellow
Bike: 42.00 mile
Bike Time: 02:00:01
Bike Pace: 02:51.45 /mile

5 Easy Bike

Bike: 39.00 mile
Bike Time: 02:00:01
Bike Pace: 03:04.64 /mile

Run: 17.40 mile
Run Time: 02:08:17
Bike: 164.00 mile
Bike Time: 08:00:04
Swim: 3000.00 yd
Swim Time: 01:01:16

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