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Calendar of Ron Gierut - May, 2022

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1 Travel day
2

Hike: 2.20 mile
Hike Time: 01:00:00
Hike Pace: 2.20 mph
CoreCompleted

3

Bike: 13.00 mile
Bike Time: 00:50:00
Bike Pace: 15.60 mph

4

Run: 4.60 mile
Run Time: 00:40:50
Run Pace: 08:52.60 /mile
Run Shoe: Red Newtons

5

Swim: 3150.00 yd
Swim Time: 00:59:00
Swim Pace: 01:52.38 /100 yards

6 Run Wk 10xEmeis hill

Run: 5.40 mile
Run Time: 00:48:20
Run Pace: 08:57.03 /mile
Run Shoe: Red Newtons
CoreCompleted

7 Gravel Road Ride - 15&20min@230

Bike: 30.80 mile
Bike Time: 01:55:00
Bike Pace: 16.07 mph
Swim: 3600.00 yd
Swim Time: 01:07:00
Swim Pace: 01:51.66 /100 yards

Bike: 43.80 mile
Bike Time: 02:45:00
Run: 10.00 mile
Run Time: 01:29:10
Swim: 6750.00 yd
Swim Time: 02:06:00
Hike: 2.20 mile
Hike Time: 01:00:00

8 Longish run - 4x800 by feel. 2m ri

Run: 7.30 mile
Run Time: 01:01:00
Run Pace: 08:21.36 /mile
Run Shoe: Red Newtons
Swim: 2500.00 yd
Swim Time: 00:48:00
Swim Pace: 01:55.2 /100 yards

9 Off Day - Scheduled

CoreCompleted

10 Bike Wk - 2X20@262 5mRI

Bike: 28.00 mile
Bike Time: 01:30:00
Bike Pace: 18.67 mph
Swim: 4200.00 yd
Swim Time: 01:27:00
Swim Pace: 02:04.28 /100 yards

11 Run fail - Hamstring

Bike: 21.20 mile
Bike Time: 01:19:00
Bike Pace: 16.10 mph
Run: 4.00 mile
Run Time: 00:55:00
Run Pace: 13:45 /mile
Run Shoe: Red Newtons

12 Bike Wk - 5x1m@300 2mRI

Bike: 26.00 mile
Bike Time: 01:30:00
Bike Pace: 17.33 mph
Swim: 4200.00 yd
Swim Time: 01:20:00
Swim Pace: 01:54.28 /100 yards

13

Bike: 29.20 mile
Bike Time: 01:56:00
Bike Pace: 15.10 mph

14 Long Bike Indoors @200 + 2x20@230 5RI

Bike: 58.00 mile
Bike Time: 03:30:00
Bike Pace: 16.57 mph
Swim: 2600.00 yd
Swim Time: 00:51:00
Swim Pace: 01:57.69 /100 yards

Bike: 162.40 mile
Bike Time: 09:45:00
Run: 11.30 mile
Run Time: 01:56:00
Swim: 13500.00 yd
Swim Time: 04:26:00

15 Better safe than sorry for hammy. no run

Swim: 2400.00 yd
Swim Time: 00:46:00
Swim Pace: 01:55 /100 yards
Hike: 2.30 mile
Hike Time: 01:15:00
Hike Pace: 1.84 mph

16 Off Day - Scheduled
17 Bike Wk - 3x10@262 2 min RI

Bike: 28.00 mile
Bike Time: 01:35:00
Bike Pace: 17.68 mph
Swim: 4050.00 yd
Swim Time: 01:17:00
Swim Pace: 01:54.07 /100 yards

18
19
20
21

Bike: 28.00 mile
Bike Time: 01:35:00
Swim: 6450.00 yd
Swim Time: 02:03:00
Hike: 2.30 mile
Hike Time: 01:15:00

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