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Calendar of Ron Gierut - June, 2022

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
29 Hamstring test...80% / bagged swim

Bike: 16.70 mile
Bike Time: 01:09:00
Bike Pace: 14.52 mph
Run: 2.85 mile
Run Time: 00:25:00
Run Pace: 08:46.31 /mile
Run Shoe: Red Newtons

30 Off Day - Scheduled - Skibaless
31 Bike Work - 3x10@260 5m RI -

Bike: 26.00 mile
Bike Time: 01:31:00
Bike Pace: 17.14 mph
Swim: 4200.00 yd
Swim Time: 01:21:00
Swim Pace: 01:55.71 /100 yards

1 Hamstring dork up again..

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

2 Bike Work - 6x1:45@300 2 min RI

Bike: 21.00 mile
Bike Time: 01:16:00
Bike Pace: 16.58 mph
Swim: 4250.00 yd
Swim Time: 01:21:00
Swim Pace: 01:54.35 /100 yards
Hike: 2.30 mile
Hike Time: 01:14:00
Hike Pace: 1.86 mph

3

Swim: 3850.00 yd
Swim Time: 01:15:00
Swim Pace: 01:56.88 /100 yards

4 Group Ride - NP203

Bike: 60.00 mile
Bike Time: 03:00:00
Bike Pace: 20.00 mph

Bike: 147.70 mile
Bike Time: 08:26:00
Run: 2.85 mile
Run Time: 00:25:00
Swim: 12300.00 yd
Swim Time: 03:57:00
Hike: 2.30 mile
Hike Time: 01:14:00

5

Bike: 32.30 mile
Bike Time: 02:10:00
Bike Pace: 14.91 mph
Swim: 3050.00 yd
Swim Time: 00:56:00
Swim Pace: 01:50.16 /100 yards

6 Restarted my core and strength today

CoreCompleted

7

Bike: 36.00 mile
Bike Time: 02:30:00
Bike Pace: 14.40 mph
Swim: 3800.00 yd
Swim Time: 01:14:00
Swim Pace: 01:56.84 /100 yards
CoreCompleted

8 Bike Work - 2x20@262 3mRI

Bike: 27.00 mile
Bike Time: 01:30:00
Bike Pace: 18.00 mph
CoreCompleted

9 Bike Work - 6x2m@300 2m RI

Bike: 20.00 mile
Bike Time: 01:15:00
Bike Pace: 16.00 mph
Swim: 4000.00 yd
Swim Time: 01:19:00
Swim Pace: 01:58.5 /100 yards

10

Bike: 22.00 mile
Bike Time: 01:20:00
Bike Pace: 16.50 mph
Swim: 2000.00 yd
Swim Time: 00:41:00
Swim Pace: 02:03 /100 yards

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

Bike: 70.00 mile
Bike Time: 03:50:00
Bike Pace: 18.26 mph
Hike: 2.40 mile
Hike Time: 01:15:00
Hike Pace: 1.92 mph

Bike: 207.30 mile
Bike Time: 12:35:00
Swim: 12850.00 yd
Swim Time: 04:10:00
Hike: 2.40 mile
Hike Time: 01:15:00

12 Ran today...finally. OPS - Lake G

Bike: 28.60 mile
Bike Time: 01:55:00
Bike Pace: 14.92 mph
Run: 2.50 mile
Run Time: 00:24:40
Run Pace: 09:52 /mile
Run Shoe: Red Newtons
Swim: 2150.00 yd
Swim Time: 00:42:15
Swim Pace: 01:57.90 /100 yards

13 Off Day - Scheduled
14 Bike Wk - 2x20@262 4mRI

Bike: 27.00 mile
Bike Time: 01:31:00
Bike Pace: 17.80 mph
Swim: 4000.00 yd
Swim Time: 01:17:00
Swim Pace: 01:55.5 /100 yards

15 No hamstring issues but calf is a bit stiff

Bike: 22.00 mile
Bike Time: 01:20:00
Bike Pace: 16.50 mph
Run: 3.30 mile
Run Time: 00:20:50
Run Pace: 06:18.78 /mile
Run Shoe: Red Newtons

16 Bike Wk - 6x2:15@300 2min RI 175watts remainder

Bike: 23.00 mile
Bike Time: 01:16:00
Bike Pace: 18.16 mph
Swim: 4150.00 yd
Swim Time: 01:20:00
Swim Pace: 01:55.66 /100 yards

17 Another run...now it's the right achilles and hamy

Run: 4.25 mile
Run Time: 00:37:40
Run Pace: 08:51.76 /mile
Run Shoe: Red Newtons
Swim: 3200.00 yd
Swim Time: 01:03:00
Swim Pace: 01:58.12 /100 yards

18 Bader Ride

Bike: 32.00 mile
Bike Time: 02:20:00
Bike Pace: 13.71 mph

Bike: 132.60 mile
Bike Time: 08:22:00
Run: 10.05 mile
Run Time: 01:23:10
Swim: 13500.00 yd
Swim Time: 04:22:15

19 Ok run

Run: 4.50 mile
Run Time: 00:40:40
Run Pace: 09:02.22 /mile
Run Shoe: Red Newtons

20 Off Day - Scheduled

Hike: 2.25 mile
Hike Time: 01:15:00
Hike Pace: 1.80 mph
CoreCompleted

21 Bike Work - 6x5min@270 2mRI

Bike: 27.00 mile
Bike Time: 01:32:00
Bike Pace: 17.61 mph
Swim: 4400.00 yd
Swim Time: 01:24:00
Swim Pace: 01:54.54 /100 yards

22

Bike: 23.30 mile
Bike Time: 01:33:00
Bike Pace: 15.03 mph
Run: 5.00 mile
Run Time: 00:44:40
Run Pace: 08:56 /mile
Run Shoe: Red Newtons

23 Bike Work - 6x2:30@300 2:30 RI

Bike: 21.00 mile
Bike Time: 01:16:00
Bike Pace: 16.58 mph
Swim: 4350.00 yd
Swim Time: 01:29:00
Swim Pace: 02:02.75 /100 yards

24 Achilles soreness in both - 6xs 30 sec pickups

Run: 5.30 mile
Run Time: 00:47:29
Run Pace: 08:57.54 /mile
Run Shoe: Red Newtons
Swim: 3600.00 yd
Swim Time: 01:15:00
Swim Pace: 02:05 /100 yards

25

Bike: 71.30 mile
Bike Time: 04:21:00
Run: 14.80 mile
Run Time: 02:12:49
Swim: 12350.00 yd
Swim Time: 04:08:00
Hike: 2.25 mile
Hike Time: 01:15:00

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