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Calendar of Ron Gierut - January, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 PF better and heading in the right direction

Bike: 25.00 mile
Bike Time: 01:30:30
Bike Pace: 16.57 mph
Pilates Time: 01:02:00

31 First Run

Bike: 20.00 mile
Bike Time: 01:15:00
Bike Pace: 16.00 mph
Run: 1.40 mile
Run Time: 00:15:00
Run Pace: 10:42.85 /mile
Run Shoe: Red Newtons
Pilates Time: 00:18:00

1

Bike: 25.00 mile
Bike Time: 01:30:00
Bike Pace: 16.67 mph

2 Soft Grand Opening for 2019

Run: 2.00 mile
Run Time: 00:20:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons
Swim: 2000.00 yd
Swim Time: 00:40:00
Swim Pace: 02:00 /100 yards

3

Bike: 34.00 mile
Bike Time: 02:05:00
Bike Pace: 16.32 mph

4

Run: 3.00 mile
Run Time: 00:29:00
Run Pace: 09:40 /mile
Run Shoe: Red Newtons
Swim: 2300.00 yd
Swim Time: 00:45:00
Swim Pace: 01:57.39 /100 yards

5 Outdoor ride...50degrees / tried a run

Bike: 25.20 mile
Bike Time: 01:37:00
Bike Pace: 15.59 mph

Bike: 129.20 mile
Bike Time: 07:57:30
Run: 6.40 mile
Run Time: 01:04:00
Swim: 4300.00 yd
Swim Time: 01:25:00
Pilates Time: 01:20:00

6 HR has been wierd lately

Bike: 25.00 mile
Bike Time: 01:30:00
Bike Pace: 16.67 mph
Pilates Time: 01:00:00

7 Das Boot

Run: 4.00 mile
Run Time: 00:38:00
Run Pace: 09:30 /mile
Run Shoe: Red Newtons
Swim: 2650.00 yd
Swim Time: 00:56:00
Swim Pace: 02:06.79 /100 yards

8 168 -First Zwift Wk 5x8@180 1m RI

Bike: 22.00 mile
Bike Time: 01:20:00
Bike Pace: 16.50 mph

9

Run: 3.50 mile
Run Time: 00:35:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons

10 Bike Work - Zwift - 4x3@215 with some builds

Bike: 22.00 mile
Bike Time: 01:20:00
Bike Pace: 16.50 mph
Pilates Time: 00:50:00

11 Sucky Soleus

Bike: 12.00 mile
Bike Time: 00:45:00
Bike Pace: 16.00 mph
Run: 0.50 mile
Run Time: 00:05:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons
Swim: 2700.00 yd
Swim Time: 00:53:00
Swim Pace: 01:57.77 /100 yards

12

Bike: 33.00 mile
Bike Time: 02:00:00
Bike Pace: 16.50 mph
Swim: 2300.00 yd
Swim Time: 00:45:00
Swim Pace: 01:57.39 /100 yards

Bike: 114.00 mile
Bike Time: 06:55:00
Run: 8.00 mile
Run Time: 01:18:00
Swim: 7650.00 yd
Swim Time: 02:34:00
Pilates Time: 01:50:00

13 Dead Legs - AP145 watts

Bike: 24.00 mile
Bike Time: 01:30:00
Bike Pace: 16.00 mph
Swim Time: 00:45:00
Pilates Time: 01:05:00

14

Swim: 3000.00 yd
Swim Time: 01:02:00
Swim Pace: 02:04 /100 yards
Pilates Time: 00:50:00

15 Bike Wk - Zwift 8x1m@260/4m@175

Bike: 24.50 mile
Bike Time: 01:28:00
Bike Pace: 16.70 mph
Pilates Time: 00:55:00

16

Pilates Time: 00:50:00

17 Bike Wk - 2x12@215 + 5x2m@250, 3mRI

Bike: 40.00 mile
Bike Time: 02:25:00
Bike Pace: 16.55 mph

18

Run: 1.60 mile
Run Time: 00:16:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons
Swim: 3100.00 yd
Swim Time: 00:00:01
Swim Pace: 00:00.03 /100 yards
Pilates Time: 00:20:00

19

Bike: 25.00 mile
Bike Time: 01:30:00
Bike Pace: 16.67 mph
Run: 2.00 mile
Run Time: 00:20:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons
Swim: 3000.00 yd
Swim Time: 00:00:01
Swim Pace: 00:00.03 /100 yards

Bike: 113.50 mile
Bike Time: 06:53:00
Run: 3.60 mile
Run Time: 00:36:00
Swim: 9100.00 yd
Swim Time: 01:47:02
Pilates Time: 04:00:00

20 Football Intervals - 45min@220 during commercials

Bike: 35.00 mile
Bike Time: 02:00:00
Bike Pace: 17.50 mph
Pilates Time: 01:07:00

21 164

Run: 2.00 mile
Run Time: 00:19:30
Run Pace: 09:45 /mile
Run Shoe: Red Newtons
Swim: 3100.00 yd
Swim Time: 01:02:00
Swim Pace: 02:00 /100 yards

22 Bike Wk - 16X30/30@300 with a 3 min RI after 8

Bike: 25.00 mile
Run: 2.10 mile
Run Time: 00:20:00
Run Pace: 09:31.42 /mile
Run Shoe: Red Newtons
Pilates Time: 00:30:00

23
24
25
26

Bike: 60.00 mile
Bike Time: 02:00:00
Run: 4.10 mile
Run Time: 00:39:30
Swim: 3100.00 yd
Swim Time: 01:02:00
Pilates Time: 01:37:00

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31
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