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Calendar of Ron Gierut - November, 2021

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
31 Bailed on DL Nats
1

Swim: 3000.00 yd
Swim Time: 00:58:00
Swim Pace: 01:56 /100 yards

2 Today was the bottom
3

Swim: 4200.00 yd
Swim Time: 01:24:00
Swim Pace: 02:00 /100 yards

4

Bike: 16.00 mile
Bike Time: 01:00:00
Bike Pace: 16.00 mph

5

Run: 2.46 mile
Run Time: 00:23:30
Run Pace: 09:33.17 /mile
Run Shoe: Red Newtons
Swim: 3950.00 yd
Swim Time: 01:15:00
Swim Pace: 01:53.92 /100 yards

6

Bike: 20.00 mile
Bike Time: 01:15:00
Bike Pace: 16.00 mph
CoreCompleted

Bike: 36.00 mile
Bike Time: 02:15:00
Run: 2.46 mile
Run Time: 00:23:30
Swim: 11150.00 yd
Swim Time: 03:37:00

7

Run: 4.00 mile
Run Time: 00:37:00
Run Pace: 09:15 /mile
Run Shoe: Red Newtons
Swim: 2950.00 yd
Swim Time: 00:59:00
Swim Pace: 02:00 /100 yards

8

Bike: 26.00 mile
Bike Time: 01:45:00
Bike Pace: 14.86 mph
CoreCompleted

9

Run: 4.00 mile
Run Time: 00:37:00
Run Pace: 09:15 /mile
Run Shoe: Red Newtons
Swim: 3250.00 yd
Swim Time: 01:07:00
Swim Pace: 02:03.69 /100 yards
Hike: 2.15 mile
Hike Time: 01:07:00
Hike Pace: 1.93 mph

10 Bike Wk - 6x30s@295 1mRI

Bike: 20.00 mile
Bike Time: 01:14:00
Bike Pace: 16.22 mph
CoreCompleted

11 Run Wk - 6x200@7:35 1mRI

Run: 4.35 mile
Run Time: 00:38:40
Run Pace: 08:53.33 /mile
Run Shoe: Red Newtons
Swim: 3700.00 yd
Swim Time: 01:17:00
Swim Pace: 02:04.86 /100 yards

12

Swim: 3600.00 yd
Swim Time: 01:09:00
Swim Pace: 01:55 /100 yards
CoreCompleted

13 Travel day to Shawnee NF.

Run: 4.00 mile
Run Time: 00:40:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons

Bike: 46.00 mile
Bike Time: 02:59:00
Run: 16.35 mile
Run Time: 02:32:40
Swim: 13500.00 yd
Swim Time: 04:32:00
Hike: 2.15 mile
Hike Time: 01:07:00

14

Bike: 16.85 mile
Bike Time: 01:23:30
Bike Pace: 12.11 mph
Hike: 2.80 mile
Hike Time: 01:50:00
Hike Pace: 1.53 mph

15

Bike: 20.50 mile
Bike Time: 01:30:00
Bike Pace: 13.67 mph
Run: 4.57 mile
Run Time: 00:41:20
Run Pace: 09:02.66 /mile
Run Shoe: Red Newtons

16

Hike: 5.30 mile
Hike Time: 02:55:00
Hike Pace: 1.82 mph
CoreCompleted

17 Run Wk - 8x30strides w 1mRI

Bike: 17.65 mile
Bike Time: 01:23:20
Bike Pace: 12.71 mph
Run: 5.40 mile
Run Time: 00:49:54
Run Pace: 09:14.44 /mile
Run Shoe: Red Newtons

18 Travel Day back from Shawnee NF
19

Run: 5.16 mile
Run Time: 00:47:35
Run Pace: 09:13.29 /mile
Run Shoe: Red Newtons
Swim: 3200.00 yd
Swim Time: 01:02:00
Swim Pace: 01:56.25 /100 yards

20

Bike: 24.00 mile
Bike Time: 01:30:00
Bike Pace: 16.00 mph
CoreCompleted

Bike: 79.00 mile
Bike Time: 05:46:50
Run: 15.13 mile
Run Time: 02:18:49
Swim: 3200.00 yd
Swim Time: 01:02:00
Hike: 8.10 mile
Hike Time: 04:45:00

21

Run: 5.16 mile
Run Time: 00:46:27
Run Pace: 09:00.11 /mile
Run Shoe: Red Newtons
CoreCompleted

22 Bike Wk - 3x1min@300 2mRI

Bike: 18.00 mile
Bike Time: 01:08:00
Bike Pace: 15.88 mph
Swim: 2000.00 yd
Swim Time: 00:40:00
Swim Pace: 02:00 /100 yards

23 Colonoscopy
24 Run Wk - 8x200@7:30 2mRI

Run: 4.25 mile
Run Time: 00:37:20
Run Pace: 08:47.05 /mile
Run Shoe: Red Newtons
Swim: 3250.00 yd
Swim Time: 01:07:00
Swim Pace: 02:03.69 /100 yards

25 Bike work - 5x255 w 2 mRI

Bike: 17.50 mile
Bike Time: 01:05:00
Bike Pace: 16.15 mph
CoreCompleted

26

Run: 4.16 mile
Run Time: 00:36:17
Run Pace: 08:43.31 /mile
Run Shoe: Red Newtons
Swim: 2300.00 yd
Swim Time: 00:57:00
Swim Pace: 02:28.69 /100 yards

27

Bike: 18.00 mile
Bike Time: 01:12:30
Bike Pace: 14.90 mph

Bike: 53.50 mile
Bike Time: 03:25:30
Run: 13.57 mile
Run Time: 02:00:04
Swim: 7550.00 yd
Swim Time: 02:44:00

28

Run: 5.22 mile
Run Time: 00:47:35
Run Pace: 09:06.93 /mile
Run Shoe: Red Newtons
CoreCompleted

29
30
1
2
3
4

Run: 5.22 mile
Run Time: 00:47:35

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