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Calendar of Ron Gierut - November, 2022

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
30

Run: 4.40 mile
Run Time: 00:38:55
Run Pace: 08:50.68 /mile
Run Shoe: Red Newtons

31

CoreCompleted

1 Start to 2023 prep Bike wk 4x1m@305 1mRI

Bike: 22.00 mile
Bike Time: 01:16:00
Bike Pace: 17.37 mph
Run: 3.00 mile
Run Time: 00:28:15
Run Pace: 09:25 /mile
Run Shoe: Red Newtons
Swim: 3100.00 yd
Swim Time: 01:04:00
Swim Pace: 02:03.87 /100 yards

2

Bike: 22.00 mile
Bike Time: 01:16:00
Bike Pace: 17.37 mph
Swim: 2600.00 yd
Swim Time: 00:53:00
Swim Pace: 02:02.30 /100 yards

3 Bike Wk - 2x10m@220 4mRI

Bike: 22.00 mile
Bike Time: 01:15:00
Bike Pace: 17.60 mph
Run: 5.10 mile
Run Time: 00:46:13
Run Pace: 09:03.72 /mile
Run Shoe: Red Newtons

4

Swim: 2400.00 yd
Swim Time: 00:48:00
Swim Pace: 02:00 /100 yards
CoreCompleted

5 Bike Wk - 60min@200

Bike: 25.00 mile
Bike Time: 01:31:00
Bike Pace: 16.48 mph
Run: 4.50 mile
Run Time: 00:41:00
Run Pace: 09:06.66 /mile
Run Shoe: Red Newtons

Bike: 91.00 mile
Bike Time: 05:18:00
Run: 17.00 mile
Run Time: 02:34:23
Swim: 8100.00 yd
Swim Time: 02:45:00

6

Swim: 3250.00 yd
Swim Time: 01:09:00
Swim Pace: 02:07.38 /100 yards

7 Bk wk 6x1m@300 Run Wk 5x1m pick up 1m RI for both

Bike: 22.00 mile
Bike Time: 01:15:00
Bike Pace: 17.60 mph
Run: 5.15 mile
Run Time: 00:44:40
Run Pace: 08:40.38 /mile
Run Shoe: Red Newtons

8 Lingering Cold symptoms

Bike: 21.00 mile
Bike Time: 01:15:00
Bike Pace: 16.80 mph
Swim: 3300.00 yd
Swim Time: 01:02:00
Swim Pace: 01:52.72 /100 yards
CoreCompleted

9

Run: 5.80 mile
Run Time: 00:52:30
Run Pace: 09:03.10 /mile
Run Shoe: Red Newtons

10

Bike: 29.00 mile
Bike Time: 01:53:00
Bike Pace: 15.40 mph
Swim: 4000.00 yd
Swim Time: 01:24:00
Swim Pace: 02:06 /100 yards

11

Run: 5.50 mile
Run Time: 00:50:00
Run Pace: 09:05.45 /mile
Run Shoe: Red Newtons
CoreCompleted

12 Bike Wk - 60+10 @200 on road bike

Bike: 25.00 mile
Bike Time: 01:31:00
Bike Pace: 16.48 mph
Swim: 1600.00 yd
Swim Time: 00:35:00
Swim Pace: 02:11.25 /100 yards

Bike: 97.00 mile
Bike Time: 05:54:00
Run: 16.45 mile
Run Time: 02:27:10
Swim: 12150.00 yd
Swim Time: 04:10:00

13 Gravel rd hills - solid

Bike: 20.00 mile
Bike Time: 01:20:00
Bike Pace: 15.00 mph
Run: 6.00 mile
Run Time: 00:53:25
Run Pace: 08:54.16 /mile
Run Shoe: Red Newtons

14 Off Day - Scheduled

CoreCompleted

15 Bike Wk - 6x90sec @ 300

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

16

Run: 6.10 mile
Run Time: 00:55:20
Run Pace: 09:04.26 /mile
Run Shoe: Red Newtons

17

Swim: 3200.00 yd
Swim Time: 01:01:00
Swim Pace: 01:54.37 /100 yards

18 Run Wk - Locust extended push

Run: 6.30 mile
Run Time: 00:54:30
Run Pace: 08:39.04 /mile
Run Shoe: Red Newtons

19 Adoption Day

Bike: 40.00 mile
Bike Time: 02:35:00
Run: 18.40 mile
Run Time: 02:43:15
Swim: 3200.00 yd
Swim Time: 01:01:00

20

Run: 6.10 mile
Run Time: 00:53:05
Run Pace: 08:42.13 /mile
Run Shoe: Red Newtons

21

Bike: 22.00 mile
Bike Time: 01:20:00
Bike Pace: 16.50 mph

22 Track wk - 4x400 w 400 RI

Run: 5.30 mile
Run Time: 00:47:30
Run Pace: 08:57.73 /mile
Run Shoe: Red Newtons
Swim: 1500.00 yd
Swim Time: 00:40:00
Swim Pace: 02:40 /100 yards

23 Knee issues
24 Thanksgiving
25
26

Bike: 22.00 mile
Bike Time: 01:20:00
Run: 11.40 mile
Run Time: 01:40:35
Swim: 1500.00 yd
Swim Time: 00:40:00

27
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29
30
1
2
3
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