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Calendar of Freddie B - March, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
25

Bike: 17.63 mile
Bike Time: 00:55:10
Bike Pace: 19.17 mph
Run: 3.73 mile
Run Time: 00:30:36
Run Pace: 08:12.22 /mile

26

Swim: 1600.00 m
Swim Time: 00:33:00
Swim Pace: 02:03.75 /100 meters

27

Bike: 30.93 mile
Bike Time: 01:29:00
Bike Pace: 20.85 mph

28 Drills - woodshed

Run: 4.41 mile
Run Time: 00:45:04
Run Pace: 10:13.15 /mile

1

Swim: 2406.00 yd
Swim Time: 00:44:37
Swim Pace: 02:01.67 /100 meters

2 Zwift - endurance intervals

Bike: 57.97 mile
Bike Time: 02:59:37
Bike Pace: 19.36 mph

3 LMP

Run: 8.00 mile
Run Time: 01:17:00
Run Pace: 09:37.5 /mile

Bike: 106.53 mile
Bike Time: 05:23:47
Run: 16.14 mile
Run Time: 02:32:40
Swim: 2.36 mile
Swim Time: 01:17:37

4

Bike: 21.90 mile
Bike Time: 01:00:00
Bike Pace: 21.90 mph
Run: 4.08 mile
Run Time: 00:30:00
Run Pace: 07:21.17 /mile

5

Swim: 1750.00 yd
Swim Time: 00:33:24
Swim Pace: 02:05.23 /100 meters

6 Zwift Intensive Aerobic

Bike: 32.18 mile
Bike Time: 01:29:00
Bike Pace: 21.69 mph

7

Run: 4.25 mile
Run Time: 00:45:03
Run Pace: 10:36 /mile

8 Swim

Swim: 2406.00 yd
Swim Time: 00:46:25
Swim Pace: 02:06.58 /100 meters

9

Bike: 56.00 mile
Bike Time: 02:55:00
Bike Pace: 19.20 mph
Run: 2.24 mile
Run Time: 00:20:00
Run Pace: 08:55.71 /mile

10

Run: 9.02 mile
Run Time: 01:32:00
Run Pace: 10:11.97 /mile

Bike: 110.08 mile
Bike Time: 05:24:00
Run: 19.59 mile
Run Time: 03:07:03
Swim: 2.36 mile
Swim Time: 01:19:49

11 Monday Brick

Bike: 16.33 mile
Bike Time: 00:55:06
Bike Pace: 17.78 mph
Run: 3.94 mile
Run Time: 00:30:03
Run Pace: 07:37.61 /mile

12 Lifetime Swim

Swim: 1600.00 m
Swim Time: 00:33:21
Swim Pace: 02:05.06 /100 meters

13 Tready intervals

Run: 6.00 mile
Run Time: 01:00:00
Run Pace: 10:00 /mile

14 Rest day
15 Lifetime Swim

Swim: 1800.00 m
Swim Time: 00:44:51
Swim Pace: 02:29.5 /100 meters

16 Pre Publix jog

Run: 3.10 mile

17 2019 Publix Half Marathon (Keep HR under 150 BPM)

Run: 13.19 mile
Run Time: 01:59:29
Run Pace: 09:03.51 /mile

Bike: 16.33 mile
Bike Time: 00:55:06
Run: 26.23 mile
Run Time: 03:29:32
Swim: 2.11 mile
Swim Time: 01:18:12

18 Rest day
19 Brick

Bike: 17.37 mile
Run: 3.74 mile

20 tready drills

Run: 5.23 mile
Run Time: 00:44:03
Run Pace: 08:25.35 /mile

21

Bike: 20.30 mile
Bike Time: 01:29:04
Bike Pace: 13.68 mph

22

Swim: 1800.00 m
Swim Time: 00:45:20
Swim Pace: 02:31.11 /100 meters

23

Run: 9.10 mile
Run Time: 01:22:33
Run Pace: 09:04.28 /mile

24 OTP workout

Bike: 61.10 mile
Bike Time: 03:12:28
Bike Pace: 19.05 mph
Run: 2.11 mile
Run Time: 00:19:00
Run Pace: 09:00.28 /mile

Bike: 98.77 mile
Bike Time: 04:41:32
Run: 20.18 mile
Run Time: 02:25:36
Swim: 1.12 mile
Swim Time: 00:45:20

25 Rest day
26 No tears on the Alpe

Bike: 24.62 mile
Bike Time: 01:09:00
Bike Pace: 21.41 mph

27 Treadmill Hill intervals

Run: 5.21 mile
Run Time: 00:48:09
Run Pace: 09:14.51 /mile

28 Injured - back
29

Swim: 2750.00 m

30

Bike: 65.17 mile
Bike Time: 03:11:00
Bike Pace: 20.47 mph

31

Bike: 31.99 mile
Bike Time: 01:30:00
Bike Pace: 21.33 mph

Bike: 121.78 mile
Bike Time: 05:50:00
Run: 5.21 mile
Run Time: 00:48:09
Swim: 1.71 mile

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