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Calendar of ZacGraham - June, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

3 Easy Run (Pool closed)

Run: 8.00 mile
Run Time: 01:06:31
Run Pace: 08:18.87 /mile
Run Shoe: Guide 3 Yellow

4 Bike (3x20 min build to z4)

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

5 Easy Bike

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

6 Run 8

Run: 7.81 mile
Run Time: 01:00:11
Run Pace: 07:42.35 /mile
Run Shoe: Guide 3 Yellow

7 OFF/Columbus Zoo
8 Swim (15x100)

Swim: 3050.00 yd
Swim Time: 01:00:05
Swim Pace: 01:58.19 /100 yards

9 Long/Tempo Bike/Run Brick

Run: 8.00 mile
Run Time: 01:01:07
Run Pace: 07:38.37 /mile
Run Shoe: Guide 3 Yellow
Bike: 50.00 mile
Bike Time: 02:30:01
Bike Pace: 03:00.02 /mile

Run: 23.81 mile
Run Time: 03:07:49
Bike: 129.00 mile
Bike Time: 06:30:03
Swim: 3050.00 yd
Swim Time: 01:00:05

10 Easy Bike (Yard work is killing me!!!)

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

11 Easy Swim (4x500) FAIL

Swim: 3000.00 yd
Swim Time: 01:01:44
Swim Pace: 02:03.46 /100 yards

12 Run (4x1 mile repeats)

Run: 10.00 mile
Run Time: 01:11:28
Run Pace: 07:08.8 /mile
Run Shoe: Guide 3 Yellow

13 Bike/Run w/Landen

Run: 4.84 mile
Run Time: 00:37:02
Run Pace: 07:39.09 /mile
Run Shoe: Guide 3 Yellow
Bike: 33.00 mile
Bike Time: 01:45:01
Bike Pace: 03:10.93 /mile

14 Bike (3x20 min build to z4)/Swim

Bike: 37.00 mile
Bike Time: 01:45:01
Bike Pace: 02:50.29 /mile
Swim: 3000.00 yd
Swim Time: 01:00:41
Swim Pace: 02:01.36 /100 yards

15 Easy Bike

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

16 Long/Tempo Bike/Run Brick

Run: 8.13 mile
Run Time: 00:59:52
Run Pace: 07:21.82 /mile
Run Shoe: Guide 3 Yellow
Bike: 48.00 mile
Bike Time: 02:30:01
Bike Pace: 03:07.52 /mile

Bike: 174.00 mile
Bike Time: 09:00:05
Swim: 6000.00 yd
Swim Time: 02:02:25
Run: 22.97 mile
Run Time: 02:48:22

17 Swim (10x200)

Swim: 3000.00 yd
Swim Time: 01:04:57
Swim Pace: 02:09.9 /100 yards

18 Bike

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

19 Brick

Run: 8.09 mile
Run Time: 01:00:54
Run Pace: 07:31.66 /mile
Run Shoe: Guide 3 Yellow
Bike: 29.00 mile
Bike Time: 01:29:59
Bike Pace: 03:06.17 /mile

20 OFF/ Work at Home
21 Bike

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

22 Run (5x1 mile)

Run: 12.22 mile
Run Time: 01:29:12
Run Pace: 07:17.97 /mile
Run Shoe: Guide 3 Yellow

23 Bike

Bike: 29.00 mile
Bike Time: 01:30:01
Bike Pace: 03:06.24 /mile

Swim: 3000.00 yd
Swim Time: 01:04:57
Bike: 129.00 mile
Bike Time: 06:45:02
Run: 20.31 mile
Run Time: 02:30:06

24 OfF/ Work at Home
25 Bike

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

26 Swim (4x500)

Swim: 3100.00 yd
Swim Time: 01:00:43
Swim Pace: 01:57.51 /100 yards

27 Long Run12

Run: 12.00 mile
Run Time: 01:26:55
Run Pace: 07:14.58 /mile
Run Shoe: Guide 3 Yellow

28 Bike

Bike: 35.00 mile
Bike Time: 01:47:09
Bike Pace: 03:03.68 /mile

29 OFF/ Work at Home
30 OFF/ Work at Home

Bike: 72.00 mile
Bike Time: 03:47:10
Swim: 3100.00 yd
Swim Time: 01:00:43
Run: 12.00 mile
Run Time: 01:26:55

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