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Calendar of Ron Gierut - May, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
28 Calf Dork Up .....boo

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

29

Swim: 3200.00 yd
Swim Time: 01:02:00
Swim Pace: 01:56.25 /100 yards
Pilates Time: 00:50:00

30 ST Wk - A ton of ramps and efforts..Fun work AP221

Bike: 38.00 mile
Bike Time: 02:15:00
Bike Pace: 16.89 mph

1 I cracked

Pilates Time: 00:45:00

2

Bike: 15.00 mile
Bike Time: 00:55:00
Bike Pace: 16.36 mph
Swim: 3100.00 yd

3 Bike Wk - 4x4@309,311,316,322 3:15 RI

Bike: 39.00 mile
Bike Time: 02:19:00
Bike Pace: 16.83 mph

4

Bike: 47.70 mile
Bike Time: 03:01:00
Bike Pace: 15.81 mph
Swim: 3000.00 yd
Swim Time: 01:04:00
Swim Pace: 02:08 /100 yards

Bike: 188.70 mile
Bike Time: 11:30:00
Swim: 9300.00 yd
Swim Time: 02:06:00
Pilates Time: 02:35:00

5 Bike Wk - 1x30@230

Bike: 37.40 mile
Bike Time: 02:04:00
Bike Pace: 18.10 mph
Pilates Time: 01:00:00

6 Calf test - Fail

Run: 1.30 mile
Run Time: 00:12:00
Run Pace: 09:13.84 /mile
Run Shoe: Red Newtons

7 ST Work - Ramp Heavy...AP233

Bike: 37.00 mile
Bike Time: 02:10:00
Bike Pace: 17.08 mph

8

Swim: 2500.00 yd
Swim Time: 01:00:00
Swim Pace: 02:24 /100 yards
Pilates Time: 01:40:00

9 ST Chase - 238 AP...third time in a row!!

Bike: 40.00 mile
Bike Time: 02:15:00
Bike Pace: 17.78 mph

10

Swim: 3100.00 yd
Swim Time: 01:02:00
Swim Pace: 02:00 /100 yards
Pilates Time: 00:55:00

11

Bike: 17.00 mile
Bike Time: 01:05:00
Bike Pace: 15.69 mph
Swim: 3150.00 yd
Swim Time: 01:00:00
Swim Pace: 01:54.28 /100 yards

Bike: 131.40 mile
Bike Time: 07:34:00
Run: 1.30 mile
Run Time: 00:12:00
Swim: 8750.00 yd
Swim Time: 03:02:00
Pilates Time: 03:35:00

12

Bike: 32.00 mile
Bike Time: 02:00:00
Bike Pace: 16.00 mph

13 Still effed

Run: 1.50 mile
Run Time: 00:15:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons
Swim: 3400.00 yd
Swim Time: 01:04:00
Swim Pace: 01:52.94 /100 yards
Pilates Time: 00:20:00

14 ST Wk - a mish mash but plenty of time >260 AP213

Bike: 38.00 mile
Bike Time: 02:15:00
Bike Pace: 16.89 mph

15

Swim: 2500.00 yd
Swim Time: 01:00:00
Swim Pace: 02:24 /100 yards
Pilates Time: 01:40:00

16 Bike Wk 7x5+2m@260 2mRI in the basement

Bike: 41.00 mile
Bike Time: 02:25:00
Bike Pace: 16.97 mph

17 Run.....kinda

Run: 2.00 mile
Run Time: 00:21:00
Run Pace: 10:30 /mile
Run Shoe: Red Newtons
Swim: 3150.00 yd
Swim Time: 01:00:00
Swim Pace: 01:54.28 /100 yards
Pilates Time: 00:30:00

18 Run....definitely!

Bike: 30.40 mile
Bike Time: 01:43:00
Bike Pace: 17.71 mph
Run: 3.10 mile
Run Time: 00:29:30
Run Pace: 09:30.96 /mile
Run Shoe: Red Newtons

Bike: 141.40 mile
Bike Time: 08:23:00
Run: 6.60 mile
Run Time: 01:05:30
Swim: 9050.00 yd
Swim Time: 03:04:00
Pilates Time: 02:30:00

19

Bike: 52.59 mile
Bike Time: 03:04:00
Bike Pace: 17.15 mph
Pilates Time: 01:02:00

20
21
22
23
24
25

Bike: 52.59 mile
Bike Time: 03:04:00
Pilates Time: 01:02:00

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