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Calendar of Coach Nichter - January, 2023

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1 28 mile road ride

Bike: 28.00 mile

2 37 mile road ride

Bike: 37.00 mile

3 13 mile bike ride in DC

Bike: 13.00 mile

4 5 mile Dpark run

Run: 5.00 mile

5 35 mile bike ride

Bike: 35.00 mile

6 rowing

Rowing Time: 00:45:00

7

Bike: 113.00 mile
Run: 5.00 mile
Rowing Time: 00:45:00

8 6 mile Clarence Trail Run

Run: 6.00 mile, 6.00 mile(12.00 mile)

9
10
11 5 mile run

Run: 5.00 mile

12 3.0 mile 18% treadmill hike

Hike: 3.00 mile

13
14 6.5 mile run - Heritage Trail

Run: 6.50 mile

Run: 23.50 mile
Hike: 3.00 mile

15
16 23 mile bike ride

Bike: 23.00 mile, 23.00 mile(46.00 mile)

17 55 min rowing

Rowing Time: 00:55:00

18 55 min elliptical

Elliptical: 5.00 mile
Elliptical Time: 00:50:00
Elliptical Pace: 10:00 /mile

19 elliptical 40 min 30 min row

Rowing Time: 00:30:00
Elliptical Time: 00:40:00

20 1/2 hike 40 min elliptical

Elliptical Time: 00:40:00

21

Bike: 46.00 mile
Rowing Time: 01:25:00
Elliptical: 5.00 mile
Elliptical Time: 02:10:00

22 22 mile Conewego Trail ride

Bike: 22.00 mile

23 30 min elliptical 30 min row

Rowing Time: 00:30:00
Elliptical Time: 00:30:00

24 16.5 mile cvrt trail ride 20 min row

Rowing Time: 00:20:00
Bike: 16.00 mile

25 40 min elliptical

Elliptical Time: 00:40:00

26 40 min elliptical 30 min row

Rowing Time: 00:30:00
Elliptical Time: 00:40:00

27 5 mile Dpark run

Run: 5.00 mile

28

Bike: 38.00 mile
Rowing Time: 01:20:00
Elliptical Time: 01:50:00
Run: 5.00 mile

29 allegheny passage and C & O canal ride

Bike: 32.00 mile

30 lunch time ride

Bike: 12.00 mile

31
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4

Bike: 44.00 mile

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