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Calendar of Ron Gierut - January, 2022

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
26 Off Day - Unscheduled - Knee
27 Holiday sickness - flu

Bike: 12.00 mile
Bike Time: 00:48:00
Bike Pace: 15.00 mph

28 flu
29 flu
30 flu
31 tried to give it a go...fail. calf tightened up
1

Bike: 15.00 mile
Bike Time: 01:00:00
Bike Pace: 15.00 mph

Bike: 27.00 mile
Bike Time: 01:48:00

2 Y track run walk 2/3

Run: 2.50 mile
Run Time: 00:30:00
Run Pace: 12:00 /mile
Run Shoe: Red Newtons

3

Bike: 16.00 mile
Bike Time: 01:00:00
Bike Pace: 16.00 mph
Swim: 1800.00 yd
Swim Time: 00:30:00
Swim Pace: 01:40 /100 yards

4 bike work - 10x1m@270

Bike: 18.00 mile
Bike Time: 01:08:00
Bike Pace: 15.88 mph
Run: 3.00 mile
Run Time: 00:35:00
Run Pace: 11:40 /mile
Run Shoe: Red Newtons

5

Swim: 3350.00 yd
Swim Time: 01:12:00
Swim Pace: 02:08.95 /100 yards

6

Bike: 17.00 mile
Bike Time: 01:10:00
Bike Pace: 14.57 mph
Run: 2.50 mile
Run Time: 00:32:00
Run Pace: 12:48 /mile
Run Shoe: Red Newtons

7

Swim: 3300.00 yd
Swim Time: 01:15:00
Swim Pace: 02:16.36 /100 yards
CoreCompleted

8 Bike work - 5@200,220,210,230,250 10mRI after 2&4

Bike: 18.00 mile
Bike Time: 01:12:00
Bike Pace: 15.00 mph
Run: 2.20 mile
Run Time: 00:26:00
Run Pace: 11:49.09 /mile
Run Shoe: Red Newtons

Bike: 69.00 mile
Bike Time: 04:30:00
Run: 10.20 mile
Run Time: 02:03:00
Swim: 8450.00 yd
Swim Time: 02:57:00

9

Swim: 2900.00 yd
Swim Time: 01:05:00
Swim Pace: 02:14.48 /100 yards

10 Treadmill calf run/walk success

Run: 3.00 mile
Run Time: 00:35:00
Run Pace: 11:40 /mile
Run Shoe: Red Newtons
CoreCompleted

11 Zwift Race - 11x1:30@270 1mRI

Bike: 23.00 mile
Bike Time: 01:20:00
Bike Pace: 17.25 mph
Swim: 3000.00 yd
Swim Time: 01:05:00
Swim Pace: 02:10 /100 yards

12 4/1 treadmill run walk. zero issues

Run: 3.90 mile
Run Time: 00:40:00
Run Pace: 10:15.38 /mile
Run Shoe: Red Newtons
Swim: 3600.00 yd
Swim Time: 01:21:00
Swim Pace: 02:15 /100 yards

13

Bike: 21.00 mile
Bike Time: 01:15:00
Bike Pace: 16.80 mph
CoreCompleted

14 Final run/walk session..4/1

Run: 4.30 mile
Run Time: 00:44:00
Run Pace: 10:13.95 /mile
Run Shoe: Red Newtons
Swim: 3600.00 yd
Swim Time: 01:20:00
Swim Pace: 02:13.33 /100 yards

15 Bike Work - 200 - 270 tempo - 40min

Bike: 22.00 mile
Bike Time: 01:15:00
Bike Pace: 17.60 mph
CoreCompleted

Bike: 66.00 mile
Bike Time: 03:50:00
Run: 11.20 mile
Run Time: 01:59:00
Swim: 13100.00 yd
Swim Time: 04:51:00

16 A normal run....

Run: 4.71 mile
Run Time: 00:44:08
Run Pace: 09:22.20 /mile
Run Shoe: Red Newtons
Swim: 2900.00 yd
Swim Time: 01:02:00
Swim Pace: 02:08.27 /100 yards

17
18
19
20
21
22

Run: 4.71 mile
Run Time: 00:44:08
Swim: 2900.00 yd
Swim Time: 01:02:00

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