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Calendar of Ron Gierut - March, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
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

3

Bike: 39.00 mile
Bike Time: 02:22:00
Bike Pace: 16.48 mph
Pilates Time: 01:13:00

4 MWM axed again / Run #5 without inserts

Run: 5.00 mile
Run Time: 00:45:00
Run Pace: 09:00 /mile
Run Shoe: Red Newtons

5 ST Zwift - a bunch of 225,230,235,240,245-low cad

Bike: 35.00 mile
Bike Time: 02:08:00
Bike Pace: 16.41 mph
Run: 2.25 mile
Run Time: 00:19:15
Run Pace: 08:33.33 /mile
Run Shoe: Red Newtons

6

Run: 5.10 mile
Run Time: 00:45:00
Run Pace: 08:49.41 /mile
Run Shoe: Red Newtons
Swim: 2500.00 yd
Swim Time: 01:00:00
Swim Pace: 02:24 /100 yards
Pilates Time: 00:50:00

7 Zwift Wk 4x9m@265, 254, 244, 235 2:15RI AP217

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

8 Coming Out Party....

Run: 5.45 mile
Run Time: 00:49:00
Run Pace: 08:59.44 /mile
Run Shoe: Red Newtons
Swim: 3150.00 yd
Swim Time: 01:00:00
Swim Pace: 01:54.28 /100 yards

9 Zwift Wk - 1x4@245,15m build to 240,8x1m@265 2mRI

Bike: 26.00 mile
Bike Time: 01:30:00
Bike Pace: 17.33 mph
Run: 5.30 mile
Run Time: 00:45:00
Run Pace: 08:29.43 /mile
Run Shoe: Red Newtons
Swim: 2500.00 yd
Swim Time: 00:52:00
Swim Pace: 02:04.8 /100 yards

Bike: 140.00 mile
Bike Time: 08:25:00
Run: 23.10 mile
Run Time: 03:23:15
Swim: 8150.00 yd
Swim Time: 02:52:00
Pilates Time: 02:03:00

10

Bike: 41.00 mile
Bike Time: 02:30:00
Bike Pace: 16.40 mph
Pilates Time: 01:14:00

11

Run: 5.74 mile
Run Time: 00:51:30
Run Pace: 08:58.32 /mile
Run Shoe: Red Newtons
Swim: 3250.00 yd
Swim Time: 01:05:00
Swim Pace: 02:00 /100 yards

12 ST Zwift 8x4m@250 2mRI AP206

Bike: 35.00 mile
Bike Time: 02:05:00
Bike Pace: 16.80 mph
Run: 3.00 mile
Run Time: 00:26:00
Run Pace: 08:40 /mile
Run Shoe: Red Newtons

13 6x1m treadmill pick-ups

Run: 5.50 mile
Run Time: 00:47:00
Run Pace: 08:32.72 /mile
Run Shoe: Red Newtons
Swim: 2500.00 yd
Swim Time: 01:00:00
Swim Pace: 02:24 /100 yards
Pilates Time: 00:45:00

14 Zwift Wk - 4x(2m@305,3m build 224-40,15sec spnt)

Bike: 37.00 mile
Bike Time: 02:15:00
Bike Pace: 16.44 mph

15

Run: 5.75 mile
Run Time: 00:49:15
Run Pace: 08:33.91 /mile
Run Shoe: Red Newtons
Swim: 3250.00 yd
Swim Time: 01:04:00
Swim Pace: 01:58.15 /100 yards

16 Travel to Ft Myers

Run: 5.80 mile
Run Time: 00:49:00
Run Pace: 08:26.89 /mile
Run Shoe: Red Newtons

Bike: 113.00 mile
Bike Time: 06:50:00
Run: 25.79 mile
Run Time: 03:42:45
Swim: 9000.00 yd
Swim Time: 03:09:00
Pilates Time: 01:59:00

17 ez ride

Bike: 18.00 mile
Bike Time: 01:15:00
Bike Pace: 14.40 mph

18 6 Spot

Run: 6.25 mile
Run Time: 00:54:30
Run Pace: 08:43.2 /mile
Run Shoe: Red Newtons

19

Bike: 20.50 mile
Bike Time: 01:36:00
Bike Pace: 12.81 mph

20 caloosahatchee bridge 4x's

Run: 6.53 mile
Run Time: 00:53:45
Run Pace: 08:13.87 /mile
Run Shoe: Red Newtons

21 Sanibel Captiva

Bike: 34.00 mile
Bike Time: 02:17:00
Bike Pace: 14.89 mph

22

Run: 6.23 mile
Run Time: 00:52:30
Run Pace: 08:25.61 /mile
Run Shoe: Red Newtons
Swim: 2100.00 yd
Swim Time: 00:45:00
Swim Pace: 02:08.57 /100 yards

23 Zwift Wk - 6x6@204

Bike: 25.00 mile
Bike Time: 01:27:00
Bike Pace: 17.24 mph
Run: 6.18 mile
Run Time: 00:52:40
Run Pace: 08:31.32 /mile
Run Shoe: Red Newtons

Bike: 97.50 mile
Bike Time: 06:35:00
Run: 25.19 mile
Run Time: 03:33:25
Swim: 2100.00 yd
Swim Time: 00:45:00

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