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Calendar of Ron Gierut - June, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
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

2 Pigman - 1:14 1 M60-64. NO CALF BLOW OUT!

Bike: 42.00 mile
Bike Time: 02:30:00
Bike Pace: 16.80 mph
Run: 3.10 mile
Run Time: 00:22:50
Run Pace: 07:21.93 /mile
Run Shoe: Red Newtons
Swim: 750.00 yd
Swim Time: 00:15:00
Swim Pace: 02:00 /100 yards

3 Rest Week....

Pilates Time: 00:45:00

4

Pilates Time: 00:40:00

5

Bike: 11.00 mile
Bike Time: 00:40:00
Bike Pace: 16.50 mph

6

Bike: 12.00 mile
Bike Time: 00:45:00
Bike Pace: 16.00 mph
Run: 1.00 mile
Run Time: 00:11:00
Run Pace: 11:00 /mile
Run Shoe: Red Newtons

7 Off Day - Ok with it. Dot's retired!
8 Another off day...

Bike: 65.00 mile
Bike Time: 03:55:00
Run: 4.10 mile
Run Time: 00:33:50
Swim: 750.00 yd
Swim Time: 00:15:00
Pilates Time: 01:25:00

9 Let the AGN build commence

Bike: 38.10 mile
Bike Time: 02:21:00
Bike Pace: 16.21 mph

10

Run: 1.00 mile
Run Time: 00:10:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons
Swim: 2500.00 yd
Swim Time: 00:52:00
Swim Pace: 02:04.8 /100 yards
Pilates Time: 00:40:00

11 Bike Wk - 6,7,6,7,6.5,7.5@265 2 m RI

Bike: 42.00 mile
Bike Time: 02:23:00
Bike Pace: 17.62 mph
Run: 1.10 mile
Run Time: 00:11:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons

12

Run: 1.40 mile
Run Time: 00:15:00
Run Pace: 10:42.85 /mile
Run Shoe: Red Newtons
Swim: 2300.00 yd
Swim Time: 00:45:00
Swim Pace: 01:57.39 /100 yards
Pilates Time: 00:15:00

13 Bike Wk - 4x4@305,305,305,310 4mRI + 5x30 hill spr

Bike: 43.00 mile
Bike Time: 02:32:00
Bike Pace: 16.97 mph

14

Run: 1.50 mile
Run Time: 00:15:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons
Swim: 3100.00 yd
Swim Time: 01:00:00
Swim Pace: 01:56.12 /100 yards
Pilates Time: 00:50:00

15 Bike Wk - 30@234,20@244,10@252 5mRI

Bike: 38.00 mile
Bike Time: 01:57:00
Bike Pace: 19.49 mph
Run: 1.75 mile
Run Time: 00:17:00
Run Pace: 09:42.85 /mile
Run Shoe: Red Newtons

Bike: 161.10 mile
Bike Time: 09:13:00
Run: 6.75 mile
Run Time: 01:08:00
Swim: 7900.00 yd
Swim Time: 02:37:00
Pilates Time: 01:45:00

16

Bike: 54.30 mile
Bike Time: 03:21:00
Bike Pace: 16.21 mph
Swim: 2600.00 yd
Swim Time: 00:50:00
Swim Pace: 01:55.38 /100 yards
Pilates Time: 00:15:00

17 OPS

Run: 2.00 mile
Run Time: 00:20:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons
Swim: 3300.00 yd
Swim Time: 01:02:00
Swim Pace: 01:52.72 /100 yards
Pilates Time: 00:10:00

18 Bike Wk - 4x10@262,263,264,264 2mRI

Bike: 43.00 mile
Bike Time: 02:30:00
Bike Pace: 17.20 mph
Pilates Time: 00:05:00

19

Run: 2.00 mile
Run Time: 00:20:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons
Swim: 3100.00 yd
Swim Time: 01:00:00
Swim Pace: 01:56.12 /100 yards
Pilates Time: 00:40:00

20 Bike Wk - 2x4, 1x1.5@305. Fail

Bike: 38.00 mile
Bike Time: 02:14:00
Bike Pace: 17.01 mph

21

Run: 2.55 mile
Run Time: 00:25:00
Run Pace: 09:48.23 /mile
Run Shoe: Red Newtons
Swim: 3000.00 yd
Swim Time: 01:01:00
Swim Pace: 02:02 /100 yards

22 Bike Wk - 30@237,20@248, 10@258 5m RI

Bike: 40.60 mile
Bike Time: 02:08:00
Bike Pace: 19.03 mph
Run: 2.77 mile
Run Time: 00:25:00
Run Pace: 09:01.51 /mile
Run Shoe: Red Newtons

Bike: 175.90 mile
Bike Time: 10:13:00
Run: 9.32 mile
Run Time: 01:30:00
Swim: 12000.00 yd
Swim Time: 03:53:00
Pilates Time: 01:10:00

23

Bike: 51.90 mile
Bike Time: 03:05:00
Bike Pace: 16.83 mph
Swim: 3100.00 yd
Swim Time: 01:02:00
Swim Pace: 02:00 /100 yards

24 Down day

Run: 3.15 mile
Run Time: 00:30:00
Run Pace: 09:31.42 /mile
Run Shoe: Red Newtons
Pilates Time: 00:15:00

25 Bike Wk - 4x4@305,304,308,305 3:30RI + 6x30 uphill

Bike: 41.30 mile
Bike Time: 02:28:00
Bike Pace: 16.74 mph
Run: 1.50 mile
Run Time: 00:15:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons

26 Zero Calf probs...slow but smooth

Run: 3.55 mile
Run Time: 00:34:00
Run Pace: 09:34.64 /mile
Run Shoe: Red Newtons
Swim: 3100.00 yd
Swim Time: 01:00:00
Swim Pace: 01:56.12 /100 yards

27 Bike Wk - 4x10@262,263,262,266 2mRI

Bike: 48.00 mile
Bike Time: 02:38:00
Bike Pace: 18.23 mph

28

Run: 4.10 mile
Run Time: 00:38:00
Run Pace: 09:16.09 /mile
Run Shoe: Red Newtons
Swim: 2400.00 yd
Swim Time: 00:49:00
Swim Pace: 02:02.5 /100 yards

29 Pro day

Bike: 36.60 mile
Bike Time: 02:14:00
Bike Pace: 16.39 mph
Run: 4.00 mile
Run Time: 00:35:40
Run Pace: 08:55 /mile
Run Shoe: Red Newtons
Swim: 3000.00 yd
Swim Time: 00:52:00
Swim Pace: 01:44 /100 yards

Bike: 177.80 mile
Bike Time: 10:25:00
Run: 16.30 mile
Run Time: 02:32:40
Swim: 11600.00 yd
Swim Time: 03:43:00
Pilates Time: 00:15:00

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