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Calendar of ZacGraham - May, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

6 Swim/Run

Swim: 2800.00 yd
Swim Time: 01:00:25
Swim Pace: 02:09.46 /100 yards

7 Bike Interval workout

Run: 8.00 mile
Run Time: 01:04:55
Run Pace: 08:06.87 /mile
Run Shoe: Guide 3 Yellow
Bike: 30.00 mile
Bike Time: 01:30:01
Bike Pace: 03:00.03 /mile

8 Swim (5x500 easy)

Swim: 3100.00 yd
Swim Time: 01:01:35
Swim Pace: 01:59.19 /100 yards

9 Bike 5x5 Hard/ Easy Run

Run: 7.00 mile
Run Time: 00:52:42
Run Pace: 07:31.71 /mile
Run Shoe: Guide 3 Yellow

10 OFF/Work
11 Digging a ditch for drainage at home
12 Bike (3 hours in z2) HURT!!!

Bike: 63.00 mile
Bike Time: 03:00:01
Bike Pace: 02:51.44 /mile

Swim: 5900.00 yd
Swim Time: 02:02:00
Run: 15.00 mile
Run Time: 01:57:37
Bike: 93.00 mile
Bike Time: 04:30:02

13 Swim 15x100 / Easy Run

Run: 8.00 mile
Run Time: 01:04:09
Run Pace: 08:01.12 /mile
Run Shoe: Guide 3 Yellow
Swim: 3000.00 yd
Swim Time: 01:02:27
Swim Pace: 02:04.9 /100 yards

14 Easy Bike (Legs still tired)

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

15 Swim (Pyramid)

Swim: 3100.00 yd
Swim Time: 01:01:06
Swim Pace: 01:58.25 /100 yards

16 Long Run 11

Run: 11.00 mile
Run Time: 01:23:14
Run Pace: 07:34 /mile
Run Shoe: Guide 3 Yellow

17 Field Day/ Easy Bike

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

18 Too tired from digging
19 Too tired from digging

Run: 19.00 mile
Run Time: 02:27:23
Swim: 6100.00 yd
Swim Time: 02:03:33
Bike: 76.00 mile
Bike Time: 04:00:02

20 Swim 15x100 Progressive/Easy Run

Run: 8.00 mile
Run Time: 01:00:31
Run Pace: 07:33.87 /mile
Run Shoe: Guide 3 Yellow
Swim: 3000.00 yd
Swim Time: 01:01:10
Swim Pace: 02:02.33 /100 yards

21 Bike 3x20 min Build to Top of Z4

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

22 Swim (1500 easy)

Swim: 3000.00 yd
Swim Time: 01:00:24
Swim Pace: 02:00.8 /100 yards

23 Run 12

Run: 12.00 mile
Run Time: 01:29:42
Run Pace: 07:28.5 /mile
Run Shoe: Guide 3 Yellow

24 Field Day/Easy Bike

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

25 More Digging
26 First Mile repeats of the season (3x1 mile)

Run: 9.09 mile
Run Time: 01:06:02
Run Pace: 07:15.86 /mile
Run Shoe: Guide 3 Yellow

Run: 29.09 mile
Run Time: 03:36:15
Swim: 6000.00 yd
Swim Time: 02:01:34
Bike: 80.00 mile
Bike Time: 04:00:02

27 Making this a Recovery Week

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

28 OFF/Sick
29 OFF/Sick
30 OFF/Sick
31 OFF/Work
1 Bike/Run Brick

Run: 9.05 mile
Run Time: 01:02:58
Run Pace: 06:57.45 /mile
Run Shoe: Guide 3 Yellow
Bike: 28.00 mile
Bike Time: 01:30:01
Bike Pace: 03:12.89 /mile

2 Long Bike (3 hours)

Bike: 55.00 mile
Bike Time: 03:00:01
Bike Pace: 03:16.38 /mile

Bike: 121.00 mile
Bike Time: 06:30:03
Run: 9.05 mile
Run Time: 01:02:58

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