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Calendar of Ron Gierut - July, 2019

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30 Gassed

Bike: 29.25 mile
Bike Time: 01:40:00
Bike Pace: 17.55 mph

1 A Run

Run: 5.00 mile
Run Time: 00:44:30
Run Pace: 08:54 /mile
Run Shoe: Red Newtons
Swim: 3000.00 yd
Swim Time: 00:58:00
Swim Pace: 01:56 /100 yards

2

Bike: 39.50 mile
Bike Time: 02:25:00
Bike Pace: 16.34 mph
Run: 2.15 mile
Run Time: 00:20:00
Run Pace: 09:18.13 /mile
Run Shoe: Red Newtons

3

Run: 5.00 mile
Run Time: 00:43:10
Run Pace: 08:38 /mile
Run Shoe: Red Newtons
Swim: 3000.00 yd
Swim Time: 01:00:00
Swim Pace: 02:00 /100 yards
Pilates Time: 00:15:00

4 Another weak ride

Bike: 51.20 mile
Bike Time: 03:03:00
Bike Pace: 16.79 mph

5

Run: 5.00 mile
Run Shoe: Red Newtons
Swim: 2500.00 yd
Swim Time: 00:49:00
Swim Pace: 01:57.6 /100 yards

6

Bike: 30.90 mile
Bike Time: 02:14:00
Bike Pace: 13.84 mph
Run: 5.80 mile
Run Time: 00:49:00
Run Pace: 08:26.89 /mile
Run Shoe: Red Newtons

Bike: 150.85 mile
Bike Time: 09:22:00
Run: 22.95 mile
Run Time: 02:36:40
Swim: 8500.00 yd
Swim Time: 02:47:00
Pilates Time: 00:15:00

7 Travel Day to DC

Swim: 1600.00 yd
Swim Time: 00:35:00
Swim Pace: 02:11.25 /100 yards

8 Bike Wk - 3x10@262, 2x5@260

Bike: 42.10 mile
Bike Time: 02:23:00
Bike Pace: 17.66 mph
Run: 5.86 mile
Run Time: 00:49:40
Run Pace: 08:28.53 /mile
Run Shoe: Red Newtons

9

Bike: 20.00 mile
Bike Time: 01:20:00
Bike Pace: 15.00 mph
Run: 3.14 mile
Run Time: 00:29:20
Run Pace: 09:20.50 /mile
Run Shoe: Red Newtons
Swim: 3200.00 yd
Swim Time: 00:58:00
Swim Pace: 01:48.75 /100 yards

10 Bike Wk - 4x4@275 w 2mRI

Bike: 31.30 mile
Bike Time: 01:50:00
Bike Pace: 17.07 mph
Run: 5.72 mile
Run Time: 00:50:15
Run Pace: 08:47.09 /mile
Run Shoe: Red Newtons

11 Recovery day

Swim: 1600.00 yd
Swim Time: 00:35:00
Swim Pace: 02:11.25 /100 yards

12

Bike: 10.00 mile
Bike Time: 00:31:00
Bike Pace: 19.35 mph
Run: 2.00 mile
Run Time: 00:19:00
Run Pace: 09:30 /mile
Run Shoe: Red Newtons

13 Door Cty Tri - 10th OA.

Bike: 18.00 mile
Bike Time: 00:43:30
Bike Pace: 24.83 mph
Run: 3.10 mile
Run Time: 00:21:07
Run Pace: 06:48.70 /mile
Run Shoe: Red Newtons
Swim: 600.00 yd
Swim Time: 00:07:00
Swim Pace: 01:10 /100 yards

Bike: 121.40 mile
Bike Time: 06:47:30
Run: 19.82 mile
Run Time: 02:49:22
Swim: 7000.00 yd
Swim Time: 02:15:00

14 Travel Day from DC

Run: 5.60 mile
Run Time: 00:49:50
Run Pace: 08:53.92 /mile
Run Shoe: Red Newtons

15 159.5

Bike: 16.50 mile
Bike Time: 01:00:00
Bike Pace: 16.50 mph
Swim: 2800.00 yd
Swim Time: 01:00:00
Swim Pace: 02:08.57 /100 yards

16 Bike Wk - 4x4@296,298,303,302 4m RI

Bike: 38.10 mile
Bike Time: 02:06:00
Bike Pace: 18.14 mph
Run: 3.05 mile
Run Time: 00:28:00
Run Pace: 09:10.81 /mile
Run Shoe: Red Newtons

17 Cut Down Tmill - 9mpm to sub 7 by mile.

Run: 7.10 mile
Run Time: 00:59:00
Run Pace: 08:18.59 /mile
Run Shoe: Red Newtons
Swim: 2600.00 yd
Swim Time: 00:47:00
Swim Pace: 01:48.46 /100 yards

18 Forced Recovery day

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

19 Heat Acclimatization (HA) #1

Run: 5.60 mile
Run Time: 00:50:00
Run Pace: 08:55.71 /mile
Run Shoe: Red Newtons
Swim: 3100.00 yd
Swim Time: 01:02:00
Swim Pace: 02:00 /100 yards

20

Bike: 29.50 mile
Bike Time: 01:44:00
Bike Pace: 17.02 mph

Bike: 121.10 mile
Bike Time: 07:00:00
Run: 21.35 mile
Run Time: 03:06:50
Swim: 8500.00 yd
Swim Time: 02:49:00

21 Nice Bounce Back day on the Sac Fox

Run: 7.20 mile
Run Time: 00:58:40
Run Pace: 08:08.88 /mile
Run Shoe: Red Newtons
Swim: 3150.00 yd
Swim Time: 01:01:00
Swim Pace: 01:56.19 /100 yards

22

Bike: 36.30 mile
Bike Time: 02:08:00
Bike Pace: 17.02 mph
Run: 5.80 mile
Run Time: 00:50:50
Run Pace: 08:45.86 /mile
Run Shoe: Red Newtons
Pilates Time: 00:10:00

23 HA 2

Bike: 16.50 mile
Bike Time: 01:00:00
Bike Pace: 16.50 mph
Swim: 3000.00 yd
Swim Time: 00:59:00
Swim Pace: 01:58 /100 yards
Pilates Time: 00:30:00

24
25
26
27

Bike: 52.80 mile
Bike Time: 03:08:00
Run: 13.00 mile
Run Time: 01:49:30
Swim: 6150.00 yd
Swim Time: 02:00:00
Pilates Time: 00:40:00

28
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31
1
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3
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