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Calendar of Ron Gierut - February, 2022

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30

Run: 4.80 mile
Run Time: 00:45:30
Run Pace: 09:28.75 /mile
Run Shoe: Red Newtons
31 Off Day - Scheduled

CoreCompleted
1 Zwift Race - 32min@262 TTT

Bike: 20.00 mile
Bike Time: 01:05:00
Bike Pace: 18.46 mph
Swim: 4200.00 yd
Swim Time: 01:20:00
Swim Pace: 01:54.28 /100 yards
2

Run: 5.00 mile
Run Time: 00:45:00
Run Pace: 09:00 /mile
Run Shoe: Red Newtons
CoreCompleted
3 Bike Wk - 3x1min@300 2mRI

Bike: 19.00 mile
Bike Time: 01:10:00
Bike Pace: 16.29 mph
Swim: 4350.00 yd
Swim Time: 01:18:00
Swim Pace: 01:47.58 /100 yards
4 Tmill work - 3x400@7:47 w2 mRI

Run: 5.10 mile
Run Time: 00:44:50
Run Pace: 08:47.45 /mile
Run Shoe: Red Newtons
CoreCompleted
5 Bike Wk - ~90@200 + 4x5m@230

Bike: 26.00 mile
Bike Time: 01:30:00
Bike Pace: 17.33 mph
Swim: 3700.00 yd
Swim Time: 01:08:00
Swim Pace: 01:50.27 /100 yards

Bike: 65.00 mile
Bike Time: 03:45:00
Run: 14.90 mile
Run Time: 02:15:20
Swim: 12250.00 yd
Swim Time: 03:46:00
6

Run: 5.25 mile
Run Time: 00:48:40
Run Pace: 09:16.19 /mile
Run Shoe: Red Newtons
7 Off Day - Scheduled

CoreCompleted
8 Zwift Race - 4x5@270

Bike: 23.00 mile
Bike Time: 01:15:00
Bike Pace: 18.40 mph
Swim: 4200.00 yd
Swim Time: 01:24:00
Swim Pace: 02:00 /100 yards
9 Run wk - tmill 7x200@7:30 90 sec RI

Bike: 14.00 mile
Bike Time: 00:50:00
Bike Pace: 16.80 mph
Run: 5.40 mile
Run Time: 00:47:00
Run Pace: 08:42.22 /mile
Run Shoe: Red Newtons
10 Bike Wk - 5x1m@300 2m RI + marker swim set

Bike: 18.00 mile
Bike Time: 01:05:00
Bike Pace: 16.62 mph
Swim: 3900.00 yd
Swim Time: 01:15:00
Swim Pace: 01:55.38 /100 yards
11 Run Wk - 6x400@7:53 400 RI tmill

Run: 5.90 mile
Run Time: 00:53:00
Run Pace: 08:58.98 /mile
Run Shoe: Red Newtons
12 bike wk - 85 minsteady @200 + 2x10@230

Bike: 39.00 mile
Bike Time: 02:00:00
Bike Pace: 19.50 mph
Swim: 3200.00 yd
Swim Time: 01:03:00
Swim Pace: 01:58.12 /100 yards

Bike: 94.00 mile
Bike Time: 05:10:00
Run: 16.55 mile
Run Time: 02:28:40
Swim: 11300.00 yd
Swim Time: 03:42:00
13 run wk - 2x800@7:35 400RI

Run: 5.20 mile
Run Time: 00:45:28
Run Pace: 08:44.61 /mile
Run Shoe: Red Newtons
14 Off Day - Scheduled

CoreCompleted
15 Zwift Race - 2x10@270 2m RI

Bike: 28.00 mile
Bike Time: 01:34:00
Bike Pace: 17.87 mph
Swim: 4200.00 yd
Swim Time: 01:28:00
Swim Pace: 02:05.71 /100 yards
16 Run Wk - 6x200 @ ~ 7:10 200RI

Bike: 15.00 mile
Bike Time: 00:55:00
Bike Pace: 16.36 mph
Run: 5.40 mile
Run Time: 00:48:19
Run Pace: 08:56.85 /mile
Run Shoe: Red Newtons
17 Bike Wk - 4x1:30@300 2m RI

Bike: 17.00 mile
Bike Time: 01:05:00
Bike Pace: 15.69 mph
Swim: 4800.00 yd
Swim Time: 01:30:00
Swim Pace: 01:52.5 /100 yards
18 Run Wk - 6x400@7:53 400 RI tmill

Run: 5.60 mile
Run Time: 00:49:00
Run Pace: 08:45 /mile
Run Shoe: Red Newtons
CoreCompleted
19 bike wk - 75 minsteady @200 + 3x10@230

Bike: 39.00 mile
Bike Time: 02:00:00
Bike Pace: 19.50 mph
Swim: 3600.00 yd
Swim Time: 01:15:00
Swim Pace: 02:05 /100 yards

Bike: 99.00 mile
Bike Time: 05:34:00
Run: 16.20 mile
Run Time: 02:22:47
Swim: 12600.00 yd
Swim Time: 04:13:00
20 run wk - 2x800@7:40 ave 2mRI

Run: 6.00 mile
Run Time: 00:53:00
Run Pace: 08:50 /mile
Run Shoe: Red Newtons
CoreCompleted
21 Off Day - Scheduled
22 Zwift Race - Not a good result or work- No swim

Bike: 25.00 mile
Bike Time: 01:25:00
Bike Pace: 17.65 mph
23 Run Wk - 6x200 @ ~ 7:15 200RI

Bike: 17.50 mile
Bike Time: 01:05:00
Bike Pace: 16.15 mph
Run: 6.35 mile
Run Time: 00:55:00
Run Pace: 08:39.68 /mile
Run Shoe: Red Newtons
24 Bike Wk - 6x90@300 2mRI

Bike: 18.50 mile
Bike Time: 01:05:00
Bike Pace: 17.08 mph
Swim: 4200.00 yd
Swim Time: 01:18:00
Swim Pace: 01:51.42 /100 yards
25 Run Wk - 6x400@7:53 400 RI tmill

Run: 5.65 mile
Run Time: 00:49:37
Run Pace: 08:46.90 /mile
Run Shoe: Red Newtons
CoreCompleted
26 Bike Wk - 60min steady@200 + 4x10@230 5mRI

Bike: 40.00 mile
Bike Time: 02:02:00
Bike Pace: 19.67 mph
Swim: 4250.00 yd
Swim Time: 01:26:00
Swim Pace: 02:01.41 /100 yards

Bike: 101.00 mile
Bike Time: 05:37:00
Run: 18.00 mile
Run Time: 02:37:37
Swim: 8450.00 yd
Swim Time: 02:44:00
27 Run Wk - 3x800 tempo (7:10 mpm)

Run: 7.17 mile
Run Time: 01:01:50
Run Pace: 08:37.43 /mile
Run Shoe: Red Newtons
Swim: 1800.00 yd
Swim Time: 00:36:00
Swim Pace: 02:00 /100 yards
28 Off Day - Scheduled - Down week - fatigue

CoreCompleted
1 Zwift race - 15min > 260

Bike: 32.00 mile
Bike Time: 01:48:00
Bike Pace: 17.78 mph
Swim: 4000.00 yd
Swim Time: 01:15:00
Swim Pace: 01:52.5 /100 yards
2 Run Wk - 5x200 golf course trail hill

Bike: 16.50 mile
Bike Time: 01:01:00
Bike Pace: 16.23 mph
Run: 5.00 mile
Run Time: 00:44:51
Run Pace: 08:58.2 /mile
Run Shoe: Red Newtons
3 Mini Bike Wk - 4x1m@300 2mRI

Bike: 14.00 mile
Bike Time: 00:50:00
Bike Pace: 16.80 mph
Swim: 4100.00 yd
Swim Time: 01:15:00
Swim Pace: 01:49.75 /100 yards
4 Run Wk - 4x400@~7:35 400RI Track

Run: 5.55 mile
Run Time: 00:49:38
Run Pace: 08:56.57 /mile
Run Shoe: Red Newtons
CoreCompleted
5 Bike Wk - 60min steady@200 + 4x10@230 5mRI

Bike: 40.00 mile
Bike Time: 02:02:00
Bike Pace: 19.67 mph
Swim: 3550.00 yd
Swim Time: 01:15:00
Swim Pace: 02:06.76 /100 yards

Bike: 102.50 mile
Bike Time: 05:41:00
Run: 17.72 mile
Run Time: 02:36:19
Swim: 13450.00 yd
Swim Time: 04:21:00
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