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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 Wk - Fail

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 A Gift..pain free running

Run: 4.25 mile
Run Time: 00:40:00
Run Pace: 09:24.70 /mile
Run Shoe: Red Newtons
Swim: 3200.00 yd
Swim Time: 01:05:00
Swim Pace: 02:01.87 /100 yards

21 ST Wk - Another Gem - AP234

Bike: 38.00 mile
Bike Time: 02:11:00
Bike Pace: 17.40 mph
Run: 2.25 mile
Run Time: 00:21:00
Run Pace: 09:20 /mile
Run Shoe: Red Newtons

22 Normal Run outdoors - 159

Run: 5.00 mile
Run Time: 00:43:50
Run Pace: 08:46 /mile
Run Shoe: Red Newtons
Swim: 2650.00 yd
Swim Time: 01:03:00
Swim Pace: 02:22.64 /100 yards
Pilates Time: 00:52:00

23 4x4@305,08,10,12 3+m RI + 7 30/30 @400+

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

24

Run: 5.80 mile
Run Time: 00:50:30
Run Pace: 08:42.41 /mile
Run Shoe: Red Newtons
Swim: 3300.00 yd
Swim Time: 01:10:00
Swim Pace: 02:07.27 /100 yards

25 Bike Wk - 2x20@229

Bike: 31.00 mile
Bike Time: 01:38:00
Bike Pace: 18.98 mph
Run: 4.00 mile
Run Time: 00:35:55
Run Pace: 08:58.75 /mile
Run Shoe: Red Newtons
Swim: 2350.00 yd
Swim Time: 00:50:00
Swim Pace: 02:07.65 /100 yards

Bike: 162.59 mile
Bike Time: 09:18:00
Run: 21.30 mile
Run Time: 03:11:15
Swim: 11500.00 yd
Swim Time: 04:08:00
Pilates Time: 01:54:00

26

Bike: 48.60 mile
Bike Time: 03:02:00
Bike Pace: 16.02 mph
Pilates Time: 01:05:00

27 Another set back.

Run: 2.00 mile
Run Time: 00:20:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons
Swim: 2000.00 yd
Swim Time: 00:45:00
Swim Pace: 02:15 /100 yards

28 ST Wk- 1hr@233 NP244

Bike: 39.00 mile
Bike Time: 02:18:00
Bike Pace: 16.96 mph

29 10x100@1:45 all at or under 1:30....

Swim: 2300.00 yd
Swim Time: 00:50:00
Swim Pace: 02:10.43 /100 yards
Pilates Time: 01:35:00

30 Bike Wk - 4x5@266,268,269,271 2m RI

Bike: 37.50 mile
Bike Time: 02:10:00
Bike Pace: 17.31 mph

31

Swim: 3200.00 yd
Swim Time: 01:03:00
Swim Pace: 01:58.12 /100 yards
Pilates Time: 00:40:00

1 Pigman Shake Out

Bike: 22.25 mile
Bike Time: 01:25:00
Bike Pace: 15.71 mph

Bike: 147.35 mile
Bike Time: 08:55:00
Run: 2.00 mile
Run Time: 00:20:00
Swim: 7500.00 yd
Swim Time: 02:38:00
Pilates Time: 03:20:00

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