<

Calendar of Ron Gierut - April, 2019

>
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
31

Bike: 41.00 mile
Bike Time: 02:30:00
Bike Pace: 16.40 mph
Pilates Time: 01:12:00

1 TMill Hill - 5x2m@8.0mph/3.0elev. 2mRI

Run: 6.25 mile
Run Time: 00:51:30
Run Pace: 08:14.4 /mile
Run Shoe: Red Newtons
Swim: 2700.00 yd
Swim Time: 01:02:00
Swim Pace: 02:17.77 /100 yards

2 Zwift ST - 10@220,8@230,6@240/6x40@275/4@240 AP210

Bike: 35.00 mile
Bike Time: 02:05:00
Bike Pace: 16.80 mph
Run: 3.10 mile
Run Time: 00:26:40
Run Pace: 08:36.12 /mile
Run Shoe: Red Newtons

3 Seven spot

Run: 7.03 mile
Run Time: 00:59:50
Run Pace: 08:30.66 /mile
Run Shoe: Red Newtons
Swim: 2850.00 yd
Swim Time: 01:00:00
Swim Pace: 02:06.31 /100 yards
Pilates Time: 00:53:00

4 Zwift Wk 6x6m@205

Bike: 39.00 mile
Bike Time: 02:20:00
Bike Pace: 16.71 mph

5 Run Wk - 5x800 / 200RI

Run: 7.00 mile
Run Time: 00:56:35
Run Pace: 08:05 /mile
Run Shoe: Red Newtons
Swim: 2850.00 yd
Swim Time: 01:00:00
Swim Pace: 02:06.31 /100 yards

6 Zwift Wk - 2x5m build to 225/4x3@225

Bike: 26.00 mile
Bike Time: 01:35:00
Bike Pace: 16.42 mph
Run: 6.75 mile
Run Time: 00:55:30
Run Pace: 08:13.33 /mile
Run Shoe: Red Newtons
Swim: 3000.00 yd
Swim Time: 00:48:00
Swim Pace: 01:36 /100 yards

Bike: 141.00 mile
Bike Time: 08:30:00
Run: 30.13 mile
Run Time: 04:10:05
Swim: 11400.00 yd
Swim Time: 03:50:00
Pilates Time: 02:05:00

7 PF and Hamstring are at a stalemate

Bike: 42.40 mile
Bike Time: 02:37:00
Bike Pace: 16.20 mph
Pilates Time: 01:10:00

8 Sorta Hill workout...2xs data center/2xs backside

Run: 7.50 mile
Run Time: 01:02:30
Run Pace: 08:20 /mile
Run Shoe: Red Newtons
Swim: 2850.00 yd
Swim Time: 01:02:00
Swim Pace: 02:10.52 /100 yards

9 ST Zwift 2x4@3m@225/30sec@330 - AP211

Bike: 35.00 mile
Bike Time: 02:05:00
Bike Pace: 16.80 mph
Run: 3.30 mile
Run Time: 00:28:25
Run Pace: 08:36.66 /mile
Run Shoe: Red Newtons

10 TMill Run Wk - 6x800 2mRI

Run: 7.25 mile
Run Time: 00:56:45
Run Pace: 07:49.65 /mile
Run Shoe: Red Newtons
Swim: 2200.00 yd
Swim Time: 01:00:00
Swim Pace: 02:43.63 /100 yards
Pilates Time: 00:50:00

11 ST Chase - 1hr@238 fun

Bike: 40.00 mile
Bike Time: 02:17:00
Bike Pace: 17.52 mph

12 159

Run: 7.10 mile
Run Time: 00:59:50
Run Pace: 08:25.63 /mile
Run Shoe: Red Newtons
Swim: 3000.00 yd
Swim Time: 01:02:00
Swim Pace: 02:04 /100 yards

13 Zwift wk - 2x5buildto245/6x3@220 3mRI

Bike: 28.00 mile
Bike Time: 01:40:00
Bike Pace: 16.80 mph
Run: 7.10 mile
Run Time: 01:02:00
Run Pace: 08:43.94 /mile
Run Shoe: Red Newtons
Swim: 3150.00 yd
Swim Time: 00:59:00
Swim Pace: 01:52.38 /100 yards

Bike: 145.40 mile
Bike Time: 08:39:00
Run: 32.25 mile
Run Time: 04:29:30
Swim: 11200.00 yd
Swim Time: 04:03:00
Pilates Time: 02:00:00

14

Bike: 49.00 mile
Bike Time: 03:00:00
Bike Pace: 16.33 mph
Pilates Time: 01:12:00

15 Data Center and backside Hill 2xs

Run: 7.23 mile
Run Time: 01:01:00
Run Pace: 08:26.22 /mile
Run Shoe: Red Newtons
Swim: 3150.00 yd
Swim Time: 01:05:00
Swim Pace: 02:03.80 /100 yards

16 Ellis Rd 4x4m@289, 295, 302, 310 3mRI

Bike: 41.00 mile
Bike Time: 02:20:00
Bike Pace: 17.57 mph
Run: 3.10 mile
Run Time: 00:26:00
Run Pace: 08:23.22 /mile
Run Shoe: Red Newtons

17 Prairie Track - 5x1K 200 RI

Run: 7.00 mile
Run Time: 00:55:00
Run Pace: 07:51.42 /mile
Run Shoe: Red Newtons
Swim: 2600.00 yd
Swim Time: 01:00:00
Swim Pace: 02:18.46 /100 yards
Pilates Time: 00:50:00

18

Bike: 16.00 mile
Bike Time: 01:00:00
Bike Pace: 16.00 mph

19 Good Friday Ride - NP221

Bike: 41.30 mile
Bike Time: 02:19:00
Bike Pace: 17.83 mph
Run: 6.50 mile
Run Time: 00:55:00
Run Pace: 08:27.69 /mile
Run Shoe: Red Newtons

20 Long Run - Lake Shore Path

Run: 10.28 mile
Run Time: 01:26:30
Run Pace: 08:24.86 /mile
Run Shoe: Red Newtons

Bike: 147.30 mile
Bike Time: 08:39:00
Run: 34.11 mile
Run Time: 04:43:30
Swim: 5750.00 yd
Swim Time: 02:05:00
Pilates Time: 02:02:00

21 Lake Front Path Ride

Bike: 31.50 mile
Bike Time: 02:05:00
Bike Pace: 15.12 mph

22
23
24
25
26
27

Bike: 31.50 mile
Bike Time: 02:05:00

28
29
30
1
2
3
4
Please enter your exercise information