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Calendar of Ron Gierut - October, 2021

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
26 157 - Bike wk. - 22:30@210, 17@224, 11@240

Bike: 28.00 mile
Bike Time: 01:30:00
Bike Pace: 18.67 mph

27 Treadmill ez

Run: 6.25 mile
Run Time: 00:59:00
Run Pace: 09:26.4 /mile
Run Shoe: Red Newtons
Swim: 3000.00 yd
Swim Time: 01:00:00
Swim Pace: 02:00 /100 yards

28

Bike: 25.00 mile
Bike Time: 01:30:00
Bike Pace: 16.67 mph
Run: 6.30 mile
Run Time: 00:56:48
Run Pace: 09:00.95 /mile
Run Shoe: Red Newtons

29 Bike test - 3m@340. Swim test - 200yd@2:57

Bike: 14.00 mile
Bike Time: 00:50:00
Bike Pace: 16.80 mph
Swim: 2000.00 yd
Swim Time: 00:40:00
Swim Pace: 02:00 /100 yards
Hike: 2.20 mile
Hike Time: 01:05:00
Hike Pace: 2.03 mph

30 Swim test - 400@6:19

Run: 4.00 km
Run Time: 00:36:00
Run Pace: 14:29.04 /mile
Run Shoe: Red Newtons
Swim: 2300.00 yd
Swim Time: 00:42:00
Swim Pace: 01:49.56 /100 yards

1 Bike test - 5min@325

Bike: 40.00 mile
Bike Time: 02:50:00
Bike Pace: 14.12 mph

2 Swim test - 800@13:03 / 1:38/100

Run: 4.00 mile
Run Time: 00:35:50
Run Pace: 08:57.5 /mile
Run Shoe: Red Newtons
Swim: 2500.00 yd
Swim Time: 00:42:00
Swim Pace: 01:40.8 /100 yards

Bike: 107.00 mile
Bike Time: 06:40:00
Run: 19.04 mile
Run Time: 03:07:38
Swim: 9800.00 yd
Swim Time: 03:04:00
Hike: 2.20 mile
Hike Time: 01:05:00

3 Bike test - 12min@290

Bike: 18.00 mile
Bike Time: 01:00:00
Bike Pace: 18.00 mph

4 Off Day - Scheduled
5

Bike: 17.00 mile
Bike Time: 01:02:00
Bike Pace: 16.45 mph
Swim: 3200.00 yd
Swim Time: 01:05:00
Swim Pace: 02:01.87 /100 yards

6 5K run test - 20:30

Run: 6.30 mile
Run Time: 00:49:00
Run Pace: 07:46.66 /mile
Run Shoe: Red Newtons

7 6x400 workout

Bike: 27.00 mile
Bike Time: 01:32:00
Bike Pace: 17.61 mph
Swim: 4250.00 yd
Swim Time: 01:23:00
Swim Pace: 01:57.17 /100 yards

8

Run: 5.50 mile
Run Time: 00:49:00
Run Pace: 08:54.54 /mile
Run Shoe: Red Newtons

9 Bike Wk - 4x10@224 2mRI

Bike: 42.00 mile
Bike Time: 02:30:00
Bike Pace: 16.80 mph
Swim: 3650.00 yd
Swim Time: 01:08:00
Swim Pace: 01:51.78 /100 yards

Bike: 104.00 mile
Bike Time: 06:04:00
Run: 11.80 mile
Run Time: 01:38:00
Swim: 11100.00 yd
Swim Time: 03:36:00

10 Track work - 6x800@7:50 w 400RI

Run: 7.45 mile
Run Time: 01:04:00
Run Pace: 08:35.43 /mile
Run Shoe: Red Newtons

11 Off Day - Scheduled
12 Bike wk - 4x2@400 2mRI

Bike: 26.00 mile
Bike Time: 01:31:00
Bike Pace: 17.14 mph
Swim: 4150.00 yd
Swim Time: 01:20:00
Swim Pace: 01:55.66 /100 yards

13 Run wk - 3x400@6:55 400RI

Run: 5.50 mile
Run Time: 00:40:35
Run Pace: 07:22.72 /mile
Run Shoe: Red Newtons
Swim: 3650.00 yd
Swim Time: 01:18:00
Swim Pace: 02:08.21 /100 yards

14 Bike Wk - 4x10@222 2 min RI

Bike: 43.00 mile
Bike Time: 02:31:00
Bike Pace: 17.09 mph
Swim: 4150.00 yd
Swim Time: 01:20:00
Swim Pace: 01:55.66 /100 yards

15 Double Work - Bike 2x10@260/Run 4x400@6:40 400RI

Bike: 43.00 mile
Bike Time: 02:31:00
Bike Pace: 17.09 mph
Run: 7.10 mile
Run Time: 01:01:00
Run Pace: 08:35.49 /mile
Run Shoe: Red Newtons

16

Run: 6.15 mile
Run Time: 00:55:30
Run Pace: 09:01.46 /mile
Run Shoe: Red Newtons
Swim: 4050.00 yd
Swim Time: 01:20:00
Swim Pace: 01:58.51 /100 yards

Bike: 112.00 mile
Bike Time: 06:33:00
Run: 26.20 mile
Run Time: 03:41:05
Swim: 16000.00 yd
Swim Time: 05:18:00

17 Run Wk - 6x800@7:55 w400RI

Bike: 33.00 mile
Bike Time: 02:05:00
Bike Pace: 15.84 mph
Run: 9.65 mile
Run Time: 01:24:00
Run Pace: 08:42.27 /mile
Run Shoe: Red Newtons

18 Ez day..

Swim: 1600.00 yd
Swim Time: 00:32:00
Swim Pace: 02:00 /100 yards
CoreCompleted

19 Bike Wk - 5x2m@300 2mRI

Bike: 29.35 mile
Bike Time: 01:44:45
Bike Pace: 16.81 mph
Run: 6.07 mile
Run Time: 00:53:23
Run Pace: 08:47.67 /mile
Run Shoe: Red Newtons

20
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23

Bike: 62.35 mile
Bike Time: 03:49:45
Run: 15.72 mile
Run Time: 02:17:23
Swim: 1600.00 yd
Swim Time: 00:32:00

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