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Calendar of ZacGraham - August, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 Recovery Swim

Swim: 3000.00 yd
Swim Time: 01:01:08
Swim Pace: 02:02.26 /100 yards

2 Bike (3x20 min at 70.3 pace)/ Run (10)

Run: 10.07 mile
Run Time: 01:17:35
Run Pace: 07:42.26 /mile
Run Shoe: Guide 3 Yellow
Bike: 40.00 mile
Bike Time: 02:07:35
Bike Pace: 03:11.37 /mile

3 Bike (4x10 min at 70.3 pace)

Bike: 42.00 mile
Bike Time: 02:15:01
Bike Pace: 03:12.88 /mile

4 Swim/Mile Repeats

Run: 10.04 mile
Run Time: 01:08:48
Run Pace: 06:51.15 /mile
Run Shoe: Guide 3 Yellow
Swim: 2075.00 yd
Swim Time: 00:41:26
Swim Pace: 01:59.80 /100 yards

5 2 Hour ride (easy ride)

Bike: 37.00 mile
Bike Time: 02:00:01
Bike Pace: 03:14.62 /mile

6 Long Ride (100)

Bike: 100.10 mile
Bike Time: 05:35:13
Bike Pace: 03:20.92 /mile

7 Long Run (15)

Run: 15.16 mile
Run Time: 01:54:37
Run Pace: 07:33.62 /mile
Run Shoe: Guide 3 Yellow

Swim: 5075.00 yd
Swim Time: 01:42:34
Run: 35.27 mile
Run Time: 04:21:00
Bike: 219.10 mile
Bike Time: 11:57:50

8 Swim Recovery

Swim: 3000.00 yd
Swim Time: 01:01:21
Swim Pace: 02:02.7 /100 yards

9 Bike/Run Brick

Run: 10.07 mile
Run Time: 01:13:18
Run Pace: 07:16.74 /mile
Run Shoe: Guide 3 Yellow
Bike: 43.00 mile
Bike Time: 02:00:05
Bike Pace: 02:47.55 /mile

10 Bike (6x10 min)

Bike: 45.00 mile
Bike Time: 02:30:01
Bike Pace: 03:20.02 /mile

11 Swim/Run (5x1 mile)

Run: 10.14 mile
Run Time: 01:09:09
Run Pace: 06:49.17 /mile
Run Shoe: Guide 3 Yellow
Swim: 3000.00 yd
Swim Time: 01:00:12
Swim Pace: 02:00.4 /100 yards

12 Recovery Bike

Bike: 38.00 mile
Bike Time: 02:00:01
Bike Pace: 03:09.5 /mile

13 Long Ride (100) on Trainer

Bike: 100.00 mile
Bike Time: 05:00:01
Bike Pace: 03:00.01 /mile

14 Long Run

Run: 15.04 mile
Run Time: 01:47:45
Run Pace: 07:09.85 /mile
Run Shoe: Guide 3 Yellow

Swim: 6000.00 yd
Swim Time: 02:01:33
Run: 35.25 mile
Run Time: 04:10:12
Bike: 226.00 mile
Bike Time: 11:30:08

15 Recovery Week
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21 Brick Race Simulation
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