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Calendar of Ron Gierut - February, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
27 Still sick...nothing
28 Calf mini implosion

Run: 2.70 mile
Run Time: 00:27:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons

29

Pilates Time: 00:40:00

30 -30 degrees this morning...WC -50.
31

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

1 Whew, that was a doozy of a week

Swim: 2200.00 yd
Swim Time: 00:45:00
Swim Pace: 02:02.72 /100 yards
Pilates Time: 00:45:00

2 Getting Old sucks

Bike: 33.00 mile
Bike Time: 02:00:00
Bike Pace: 16.50 mph

Bike: 67.00 mile
Bike Time: 04:05:00
Run: 2.70 mile
Run Time: 00:27:00
Swim: 2200.00 yd
Swim Time: 00:45:00
Pilates Time: 01:25:00

3

Bike: 25.00 mile
Bike Time: 01:30:00
Bike Pace: 16.67 mph
Pilates Time: 01:05:00

4 FINALLY.....a pain free run

Run: 2.00 mile
Run Time: 00:21:00
Run Pace: 10:30 /mile
Run Shoe: Red Newtons
Swim: 3000.00 yd
Swim Time: 01:02:00
Swim Pace: 02:04 /100 yards
Pilates Time: 00:25:00

5 sketchy "brick"

Bike: 15.00 mile
Bike Time: 00:55:00
Bike Pace: 16.36 mph
Run: 0.75 mile
Run Time: 00:08:00
Run Pace: 10:40 /mile
Run Shoe: Red Newtons

6 Upper resp thing is still hanging on

Run: 2.60 mile
Run Time: 00:26:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons
Swim: 2200.00 yd
Swim Time: 00:45:00
Swim Pace: 02:02.72 /100 yards
Pilates Time: 01:03:00

7 166

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

8

Run: 3.25 mile
Run Time: 00:31:00
Run Pace: 09:32.30 /mile
Run Shoe: Red Newtons
Swim: 2800.00 yd
Swim Time: 01:00:00
Swim Pace: 02:08.57 /100 yards
Pilates Time: 00:20:00

9 Good day, Good week. First over 14 hours

Bike: 25.00 mile
Bike Time: 01:30:00
Bike Pace: 16.67 mph
Run: 3.30 mile
Run Time: 00:31:00
Run Pace: 09:23.63 /mile
Run Shoe: Red Newtons
Swim: 2100.00 yd
Swim Time: 00:42:00
Swim Pace: 02:00 /100 yards

Bike: 105.00 mile
Bike Time: 06:20:00
Run: 11.90 mile
Run Time: 01:57:00
Swim: 10100.00 yd
Swim Time: 03:29:00
Pilates Time: 02:53:00

10

Bike: 33.00 mile
Bike Time: 02:00:00
Bike Pace: 16.50 mph
Pilates Time: 01:10:00

11 Past the upper resp crap..

Run: 4.00 mile
Run Time: 00:37:45
Run Pace: 09:26.25 /mile
Run Shoe: Red Newtons
Swim: 3150.00 yd
Swim Time: 01:02:00
Swim Pace: 01:58.09 /100 yards

12 ST Zwift 3x7:30@~230 / AP204

Bike: 34.00 mile
Bike Time: 02:00:00
Bike Pace: 17.00 mph
Run: 1.55 mile
Run Time: 00:15:00
Run Pace: 09:40.64 /mile
Run Shoe: Red Newtons

13 164

Run: 4.10 mile
Run Time: 00:37:40
Run Pace: 09:11.21 /mile
Run Shoe: Red Newtons
Swim: 2700.00 yd
Swim Time: 00:54:00
Swim Pace: 02:00 /100 yards
Pilates Time: 01:05:00

14 Bike Wk Zwift - Builds to 325 efforts...~5min

Bike: 39.00 mile
Bike Time: 02:23:00
Bike Pace: 16.36 mph

15

Run: 4.20 mile
Run Time: 00:40:00
Run Pace: 09:31.42 /mile
Run Shoe: Red Newtons
Swim: 3200.00 yd
Swim Time: 01:00:00
Swim Pace: 01:52.5 /100 yards
Pilates Time: 00:10:00

16 Zwift wk - 3x10m@30sec@280 the 2m@235/2m@245..

Bike: 26.00 mile
Bike Time: 01:35:00
Bike Pace: 16.42 mph
Run: 3.50 mile
Run Time: 00:31:00
Run Pace: 08:51.42 /mile
Run Shoe: Red Newtons
Swim: 2650.00 yd
Swim Time: 00:56:00
Swim Pace: 02:06.79 /100 yards

Bike: 132.00 mile
Bike Time: 07:58:00
Run: 17.35 mile
Run Time: 02:41:25
Swim: 11700.00 yd
Swim Time: 03:52:00
Pilates Time: 02:25:00

17

Bike: 36.00 mile
Bike Time: 02:15:00
Bike Pace: 16.00 mph
Pilates Time: 01:08:00

18 First Milky Way Masters wkout in a looong time

Run: 4.60 mile
Run Time: 00:43:00
Run Pace: 09:20.86 /mile
Run Shoe: Red Newtons
Swim: 2800.00 yd
Swim Time: 01:00:00
Swim Pace: 02:08.57 /100 yards

19 ST Zwift - 8x4@245 w 2m RI

Bike: 34.00 mile
Bike Time: 02:05:00
Bike Pace: 16.32 mph
Run: 1.85 mile
Run Time: 00:18:00
Run Pace: 09:43.78 /mile
Run Shoe: Red Newtons

20

Run: 4.50 mile
Run Time: 00:41:00
Run Pace: 09:06.66 /mile
Run Shoe: Red Newtons
Pilates Time: 00:45:00

21 Zwift Wk - 6x(30sec@330/2m@260)

Bike: 39.00 mile
Bike Time: 02:25:00
Bike Pace: 16.14 mph

22 Smooth Running

Run: 4.60 mile
Run Time: 00:41:45
Run Pace: 09:04.56 /mile
Run Shoe: Red Newtons
Swim: 3050.00 yd
Swim Time: 01:02:00
Swim Pace: 02:01.96 /100 yards
Pilates Time: 00:10:00

23 Zwift Wk - 1x5@245/3x8m-30sec@280,7:30-bld to 240

Bike: 26.00 mile
Bike Time: 01:35:00
Bike Pace: 16.42 mph
Run: 4.00 mile
Run Time: 00:36:00
Run Pace: 09:00 /mile
Run Shoe: Red Newtons
Swim: 3150.00 yd
Swim Time: 01:03:00
Swim Pace: 02:00 /100 yards

Bike: 135.00 mile
Bike Time: 08:20:00
Run: 19.55 mile
Run Time: 02:59:45
Swim: 9000.00 yd
Swim Time: 03:05:00
Pilates Time: 02:03:00

24

Bike: 38.00 mile
Bike Time: 02:20:00
Bike Pace: 16.29 mph
Pilates Time: 01:05:00

25 162

Run: 4.80 mile
Run Time: 00:44:30
Run Pace: 09:16.25 /mile
Run Shoe: Red Newtons
Swim: 3200.00 yd
Swim Time: 01:00:00
Swim Pace: 01:52.5 /100 yards

26 ST Zwift 2x(4@210,3@245,2@280) 1x6m@265 AP208

Bike: 33.50 mile
Bike Time: 02:00:00
Bike Pace: 16.75 mph
Run: 2.00 mile
Run Time: 00:17:45
Run Pace: 08:52.5 /mile
Run Shoe: Red Newtons

27 HR 140@7.0mph

Run: 4.80 mile
Run Time: 00:44:00
Run Pace: 09:10 /mile
Run Shoe: Red Newtons
Swim: 3000.00 yd
Swim Time: 01:00:00
Swim Pace: 02:00 /100 yards
Pilates Time: 00:45:00

28 Zwift Wk - 8x3m(15sec@350/3m@225) no RI

Bike: 40.00 mile
Bike Time: 02:27:00
Bike Pace: 16.33 mph

1

Run: 4.85 mile
Run Time: 00:43:30
Run Pace: 08:58.14 /mile
Run Shoe: Red Newtons
Swim: 3000.00 yd
Swim Time: 01:00:00
Swim Pace: 02:00 /100 yards

2 Zwift wk - 2x12@225/4x1m@250 2mRI

Bike: 25.00 mile
Bike Time: 01:30:00
Bike Pace: 16.67 mph
Run: 4.60 mile
Run Time: 00:41:00
Run Pace: 08:54.78 /mile
Run Shoe: Red Newtons
Swim: 2800.00 yd
Swim Time: 00:55:00
Swim Pace: 01:57.85 /100 yards

Bike: 136.50 mile
Bike Time: 08:17:00
Run: 21.05 mile
Run Time: 03:10:45
Swim: 12000.00 yd
Swim Time: 03:55:00
Pilates Time: 01:50:00

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