<

Calendar of RunnerSam - September, 2022

>
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

5

Run: 17.63 mile
Run Time: 02:17:35
Run Pace: 07:48.23 /mile
Run Shoe: Saucony Endorphin Pro

6

Run: 8.01 mile
Run Time: 01:05:39
Run Pace: 08:11.76 /mile
Run Shoe: Mizuno Wave Rider 25 (2)

7 Swim/Ride Double

Bike: 18.35 mile
Bike Time: 01:00:04
Bike Pace: 18.33 mph
Swim: 4500.00 yd
Swim Time: 01:00:59
Swim Pace: 01:21.31 /100 yards

8 2x3200

Run: 4.29 mile, 4.47 mile(8.76 mile)
Run Time: 00:25:27, 00:35:23(01:00:50)
Run Pace: 05:55.94 /mile, 07:54.94 /mile
Run Shoe: Adidas Adios 4, Mizuno Wave Rider 25 (2)

9 Swim/Cycling Double

Bike: 18.21 mile
Bike Time: 01:00:03
Bike Pace: 18.19 mph
Swim: 4000.00 yd
Swim Time: 00:52:53
Swim Pace: 01:19.32 /100 yards

10 Run/Cycle Double

Run: 6.59 mile
Run Time: 00:50:19
Run Pace: 07:38.11 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 15.02 mile
Bike Time: 00:47:59
Bike Pace: 18.78 mph

11 LR/Cycle Double

Run: 14.06 mile
Run Time: 01:45:30
Run Pace: 07:30.21 /mile
Run Shoe: Mizuno Wave Rider 25 (2)
Bike: 17.89 mile
Bike Time: 01:00:03
Bike Pace: 17.88 mph

Run: 55.05 mile
Run Time: 06:59:53
Bike: 69.47 mile
Bike Time: 03:48:09
Swim: 8500.00 yd
Swim Time: 01:53:52

12

Bike: 38.02 mile
Bike Time: 02:00:16
Bike Pace: 18.97 mph

13 Swim/4x1600 Double

Run: 4.28 mile, 3.79 mile(8.07 mile)
Run Time: 00:33:34, 00:24:48(00:58:22)
Run Pace: 07:50.56 /mile, 06:32.61 /mile
Run Shoe: Nike Air Zoom Pegasus 39, Adidas Adios 4
Swim: 4400.00 yd
Swim Time: 01:03:00
Swim Pace: 01:25.90 /100 yards

14 Run/Ride Brick

Run: 6.38 mile
Run Time: 00:50:52
Run Pace: 07:58.36 /mile
Run Shoe: Nike Air Zoom Pegasus 39
Bike: 9.50 mile
Bike Time: 00:30:02
Bike Pace: 18.98 mph

15 Run/Swim/Run

Run: 3.50 mile
Run Time: 00:27:12
Run Pace: 07:46.28 /mile
Run Shoe: Nike Air Zoom Pegasus 39
Swim: 800.00 yd
Swim Time: 00:12:00
Swim Pace: 01:30 /100 yards

16 PreRace - Ride

Bike: 11.00 mile
Bike Time: 00:37:00
Bike Pace: 17.84 mph

17 IM Maryland

Run: 26.09 mile
Run Time: 03:45:54
Run Pace: 08:39.50 /mile
Run Shoe: Saucony Endorphin Pro
Bike: 111.69 mile
Bike Time: 06:14:07
Bike Pace: 17.91 mph
Swim: 4324.00 yd
Swim Time: 00:54:58
Swim Pace: 01:16.27 /100 yards

18 Race Write Up (OFF)

Run: 44.04 mile
Run Time: 06:02:20
Bike: 170.21 mile
Bike Time: 09:21:25
Swim: 9524.00 yd
Swim Time: 02:09:58

19 Race Write Up (OFF)
20 Race Write Up (OFF)
21 OFF
22 Swim/Run

Run: 4.08 mile
Run Time: 00:32:07
Run Pace: 07:52.30 /mile
Run Shoe: Nike Air Zoom Pegasus 39
Swim: 3450.00 yd
Swim Time: 00:50:14
Swim Pace: 01:27.36 /100 yards

23

Run: 5.04 mile
Run Time: 00:39:37
Run Pace: 07:51.62 /mile
Run Shoe: Nike Air Zoom Pegasus 39

24 White Rose Run 5M

Run: 5.00 mile, 5.21 mile(10.21 mile)
Run Time: 00:29:59, 00:43:07(01:13:06)
Run Pace: 05:59.8 /mile, 08:16.54 /mile
Run Shoe: Adidas Adios 4, Mizuno Wave Rider 25 (2)

25

Run: 13.15 mile
Run Time: 01:48:50
Run Pace: 08:16.57 /mile
Run Shoe: Nike Air Zoom Pegasus 39

Run: 32.48 mile
Run Time: 04:13:40
Swim: 3450.00 yd
Swim Time: 00:50:14

26 Swim/Run

Run: 8.14 mile
Run Time: 01:01:37
Run Pace: 07:34.17 /mile
Run Shoe: Nike Air Zoom Pegasus 39
Swim: 3175.00 yd
Swim Time: 00:44:59
Swim Pace: 01:25.00 /100 yards

27 6x1600

Run: 7.39 mile, 4.63 mile(12.02 mile)
Run Time: 00:46:40, 00:36:30(01:23:10)
Run Pace: 06:18.89 /mile, 07:53.00 /mile
Run Shoe: Adidas Adios 4, Nike Air Zoom Pegasus 39

28

Run: 8.18 mile
Run Time: 01:04:33
Run Pace: 07:53.47 /mile
Run Shoe: Nike Air Zoom Pegasus 39

29 8x200

Run: 2.05 mile, 5.97 mile(8.02 mile)
Run Time: 00:14:12, 00:45:49(01:00:01)
Run Pace: 06:55.60 /mile, 07:40.46 /mile
Run Shoe: Adidas Adios 4, Shoe Not Designated

30
1 Hartz Fall Blast
2

Run: 36.36 mile
Run Time: 04:29:21
Swim: 3175.00 yd
Swim Time: 00:44:59

Please enter your exercise information