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Calendar of RunnerSam - August, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1

Bike: 28.74 mile
Bike Time: 01:30:02
Bike Pace: 19.15 mph

2 Swim/Run Workout Double

Run: 6.75 mile, 4.26 mile(11.01 mile)
Run Time: 00:44:47, 00:32:26(01:17:13)
Run Pace: 06:38.07 /mile, 07:36.80 /mile
Run Shoe: Saucony Kinvara 12, Saucony Endorphin Pro
Swim: 3700.00 yd
Swim Time: 00:52:21
Swim Pace: 01:24.89 /100 yards

3

Bike: 38.64 mile
Bike Time: 02:00:02
Bike Pace: 19.31 mph

4 Swim/Run Double

Run: 8.48 mile
Run Time: 01:05:10
Run Pace: 07:41.08 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Swim: 1850.00 yd
Swim Time: 00:30:54
Swim Pace: 01:40.21 /100 yards

5 Run/Ride Double

Run: 10.03 mile
Run Time: 01:17:56
Run Pace: 07:46.20 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 19.38 mile
Bike Time: 01:00:03
Bike Pace: 19.36 mph

6 Run/Ride Double

Run: 8.16 mile
Run Time: 01:06:07
Run Pace: 08:06.15 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 18.08 mile
Bike Time: 01:00:02
Bike Pace: 18.07 mph

7 Sprint Tri/Ride/Run Triple (Quintuple?)

Run: 8.18 mile, 0.95 mile, 3.21 mile(12.34 mile)
Run Time: 01:03:04, 00:07:41, 00:18:59(01:29:44)
Run Pace: 07:42.59 /mile, 08:05.26 /mile, 05:54.82 /mile
Run Shoe: Saucony Kinvara 12, Mizuno Wave Rider 25 (2), Saucony Endorphin Pro
Bike: 15.89 mile, 15.80 mile(31.69 mile)
Bike Time: 00:58:21, 00:51:24(01:49:45)
Bike Pace: 16.34 mph, 18.44 mph
Swim: 328.00 yd
Swim Time: 00:04:20
Swim Pace: 01:19.26 /100 yards

Run: 50.02 mile
Run Time: 06:16:10
Bike: 136.53 mile
Bike Time: 07:19:54
Swim: 5878.00 yd
Swim Time: 01:27:35

8 Swim/Run Workout Double (Start Sick)

Run: 7.04 mile
Run Time: 00:56:48
Run Pace: 08:04.09 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Swim: 3050.00 yd
Swim Time: 00:51:40
Swim Pace: 01:41.63 /100 yards

9

Run: 7.06 mile
Run Time: 00:58:21
Run Pace: 08:15.89 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

10

Bike: 18.12 mile
Bike Time: 01:00:03
Bike Pace: 18.10 mph

11 West Chester Mile

Run: 1.00 mile, 9.25 mile(10.25 mile)
Run Time: 00:05:14, 01:12:21(01:17:35)
Run Pace: 05:14 /mile, 07:49.29 /mile
Run Shoe: Saucony TypeA, Mizuno Wave Rider 25 (2)

12

Run: 6.41 mile
Run Time: 00:52:43
Run Pace: 08:13.44 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

13 Swim/Run Double

Run: 5.00 mile
Run Time: 00:48:44
Run Pace: 09:44.8 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Swim: 3124.00 yd
Swim Time: 00:53:38
Swim Pace: 01:43.00 /100 yards

14 Off - Sick

Run: 35.76 mile
Run Time: 04:54:11
Bike: 18.12 mile
Bike Time: 01:00:03
Swim: 6174.00 yd
Swim Time: 01:45:18

15 Off - Sick
16

Run: 7.32 mile
Run Time: 00:56:50
Run Pace: 07:45.84 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

17

Run: 7.22 mile
Run Time: 00:56:47
Run Pace: 07:51.88 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

18 Run/Swim Double (End Sick)

Run: 6.58 mile
Run Time: 00:59:54
Run Pace: 09:06.20 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Swim: 2231.00 yd
Swim Time: 00:39:05
Swim Pace: 01:45.10 /100 yards

19 Brick

Run: 4.01 mile
Run Time: 00:28:01
Run Pace: 06:59.20 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 46.90 mile
Bike Time: 02:50:22
Bike Pace: 16.52 mph

20 Long Run/Swim Double

Run: 20.01 mile
Run Time: 02:31:58
Run Pace: 07:35.67 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Swim: 2567.00 yd
Swim Time: 00:40:38
Swim Pace: 01:34.97 /100 yards

21 Cycling/Run Double

Run: 5.35 mile
Run Time: 00:40:39
Run Pace: 07:35.88 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 54.52 mile
Bike Time: 03:28:43
Bike Pace: 15.67 mph

Run: 50.49 mile
Run Time: 06:34:09
Bike: 101.42 mile
Bike Time: 06:19:05
Swim: 4798.00 yd
Swim Time: 01:19:43

22

Bike: 18.60 mile
Bike Time: 01:01:01
Bike Pace: 18.29 mph

23 2x2mi 2x1mi

Run: 2.78 mile, 8.88 mile(11.66 mile)
Run Time: 00:21:28, 01:03:08(01:24:36)
Run Pace: 07:43.30 /mile, 07:06.57 /mile
Run Shoe: Mizuno Wave Rider 25 (2), Adidas Adios 4

24 Swim/Cycle Double

Bike: 22.14 mile
Bike Time: 01:10:03
Bike Pace: 18.96 mph
Swim: 4000.00 yd
Swim Time: 00:55:31
Swim Pace: 01:23.27 /100 yards

25 Run/Ride brick

Run: 7.27 mile
Run Time: 00:58:31
Run Pace: 08:02.94 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 6.37 mile
Bike Time: 00:20:02
Bike Pace: 19.08 mph

26 Run/Ride Brick

Run: 4.12 mile
Run Time: 00:34:01
Run Pace: 08:15.38 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 18.64 mile
Bike Time: 01:00:03
Bike Pace: 18.62 mph

27 Run/Swim Brick

Run: 6.13 mile
Run Time: 00:46:53
Run Pace: 07:38.89 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Swim: 6017.00 yd
Swim Time: 01:41:23
Swim Pace: 01:41.09 /100 yards

28 Long Stationary Ride

Bike: 90.01 mile
Bike Time: 05:02:40
Bike Pace: 17.84 mph

Run: 29.18 mile
Run Time: 03:44:01
Bike: 155.76 mile
Bike Time: 08:33:49
Swim: 10017.00 yd
Swim Time: 02:36:54

29 Run/Cycling Brick

Run: 4.11 mile
Run Time: 00:29:09
Run Pace: 07:05.54 /mile
Run Shoe: Saucony Kinvara 12
Bike: 28.02 mile
Bike Time: 01:30:02
Bike Pace: 18.67 mph

30 3.5T

Run: 5.55 mile, 4.66 mile(10.21 mile)
Run Time: 00:37:58, 00:35:49(01:13:47)
Run Pace: 06:50.45 /mile, 07:41.15 /mile
Run Shoe: Adidas Adios 4, Mizuno Wave Rider 25 (2)

31 Swim/Brick Triple

Run: 4.13 mile
Run Time: 00:30:31
Run Pace: 07:23.34 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 27.96 mile
Bike Time: 01:30:02
Bike Pace: 18.63 mph
Swim: 4100.00 yd
Swim Time: 00:57:53
Swim Pace: 01:24.70 /100 yards

1

Run: 6.98 mile
Run Time: 00:57:53
Run Pace: 08:17.56 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

2

Run: 9.28 mile
Run Time: 01:12:41
Run Pace: 07:49.93 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

3 Run/Swim Double

Run: 8.44 mile
Run Time: 01:05:52
Run Pace: 07:48.24 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Swim: 2543.00 yd
Swim Time: 00:46:23
Swim Pace: 01:49.43 /100 yards

4 Long Ride/Bay Swim/ Ez Run

Run: 7.10 mile
Run Time: 01:13:21
Run Pace: 10:19.85 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 71.25 mile
Bike Time: 04:15:26
Bike Pace: 16.74 mph
Swim: 2000.00 yd
Swim Time: 00:35:00
Swim Pace: 01:45 /100 yards

Run: 50.25 mile
Run Time: 06:43:14
Bike: 127.23 mile
Bike Time: 07:15:30
Swim: 8643.00 yd
Swim Time: 02:19:16

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