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Calendar of ZacGraham - September, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
29 Recovery Swim

Swim: 3000.00 yd
Swim Time: 00:59:32
Swim Pace: 01:59.06 /100 yards

30 Run/Bike Brick

Run: 10.00 mile
Run Time: 01:15:07
Run Pace: 07:30.7 /mile
Run Shoe: Guide 3 Yellow
Bike: 41.00 mile
Bike Time: 02:00:01
Bike Pace: 02:55.63 /mile

31 Easy Bike

Bike: 38.00 mile
Bike Time: 02:05:01
Bike Pace: 03:17.39 /mile

1 Run (8x800)/Swim (15x100)

Run: 8.34 mile
Run Time: 01:12:48
Run Pace: 08:43.74 /mile
Run Shoe: Guide 3 Yellow
Swim: 3000.00 yd
Swim Time: 01:00:48
Swim Pace: 02:01.6 /100 yards

2 Recovery Ride (4x10 min efforts)

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

3 Long Run (20)

Run: 20.00 mile
Run Time: 02:20:35
Run Pace: 07:01.75 /mile
Run Shoe: Guide 3 Yellow

4 Long Ride (105)

Bike: 105.00 mile
Bike Time: 05:15:01
Bike Pace: 03:00.00 /mile

Swim: 6000.00 yd
Swim Time: 02:00:20
Run: 38.34 mile
Run Time: 04:48:30
Bike: 222.00 mile
Bike Time: 11:20:04

5 OFF Day/Pools Closed
6 Run/Bike

Run: 8.12 mile
Run Time: 01:06:10
Run Pace: 08:08.91 /mile
Run Shoe: Guide 3 Yellow
Bike: 41.00 mile
Bike Time: 02:00:05
Bike Pace: 02:55.73 /mile

7 Recovery Bike/Elementary CC Club Practice

Run: 2.00 mile
Run Time: 00:16:01
Run Pace: 08:00.5 /mile
Run Shoe: Guide 3 Yellow
Bike: 28.00 mile
Bike Time: 01:30:01
Bike Pace: 03:12.89 /mile

8 Run (8x800)/Swim (tired)

Run: 8.00 mile
Run Time: 01:00:35
Run Pace: 07:34.37 /mile
Run Shoe: Guide 3 Yellow
Swim: 3000.00 yd
Swim Time: 00:59:58
Swim Pace: 01:59.93 /100 yards

9 Recovery Bike (3x10 repeats)

Bike: 29.00 mile
Bike Time: 01:30:01
Bike Pace: 03:06.24 /mile

10 Bike

Bike: 19.00 mile
Bike Time: 01:00:01
Bike Pace: 03:09.52 /mile

11 Long Ride (4x20 min)

Bike: 60.00 mile
Bike Time: 03:00:05
Bike Pace: 03:00.08 /mile

Run: 18.12 mile
Run Time: 02:22:46
Bike: 177.00 mile
Bike Time: 09:00:13
Swim: 3000.00 yd
Swim Time: 00:59:58

12 Swim (15x100)

Swim: 3000.00 yd
Swim Time: 00:59:38
Swim Pace: 01:59.26 /100 yards

13 Easy Run

Run: 4.00 mile
Run Time: 00:30:32
Run Pace: 07:38 /mile
Run Shoe: Guide 3 Yellow

14 Easy Bike

Bike: 18.00 mile
Bike Time: 01:00:01
Bike Pace: 03:20.05 /mile

15 Swim (4x200 Hard)

Swim: 2300.00 yd
Swim Time: 00:45:34
Swim Pace: 01:58.86 /100 yards

16 Progressive Tempo Run

Run: 5.18 mile
Run Time: 00:40:25
Run Pace: 07:48.14 /mile
Run Shoe: Guide 3 Yellow

17 OFF/XC Race
18 Bike with race set-up

Bike: 36.14 mile
Bike Time: 01:42:39
Bike Pace: 02:50.42 /mile

Swim: 5300.00 yd
Swim Time: 01:45:12
Run: 9.18 mile
Run Time: 01:10:57
Bike: 54.14 mile
Bike Time: 02:42:40

19 Easy Swim

Swim: 1625.00 yd
Swim Time: 00:30:35
Swim Pace: 01:52.92 /100 yards

20 Easy Run

Run: 4.88 mile
Run Time: 00:38:35
Run Pace: 07:54.38 /mile
Run Shoe: Guide 3 Yellow

21
22
23 Leave for Chatt
24
25 Ironman Chatt

Swim: 1625.00 yd
Swim Time: 00:30:35
Run: 4.88 mile
Run Time: 00:38:35

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30
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