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Calendar of Ron Gierut - August, 2022

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
31

Bike: 29.75 mile
Bike Time: 02:02:00
Bike Pace: 14.63 mph

1 Day off - Scheduled / tested achilles...nope

Run: 1.50 mile
Run Time: 00:15:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons
CoreCompleted

2 Bike Wk - 7x5@260 2minRI

Bike: 26.00 mile
Bike Time: 01:32:00
Bike Pace: 16.96 mph
Swim: 4300.00 yd
Swim Time: 01:24:00
Swim Pace: 01:57.20 /100 yards

3

Bike: 29.50 mile
Bike Time: 02:02:00
Bike Pace: 14.51 mph

4 Bike Work - 6x2@300 2mRI

Bike: 22.00 mile
Bike Time: 01:17:00
Bike Pace: 17.14 mph
Swim: 4000.00 yd
Swim Time: 01:14:00
Swim Pace: 01:51 /100 yards

5

Swim: 3600.00 yd
Swim Time: 01:05:00
Swim Pace: 01:48.33 /100 yards
Hike: 2.00 mile
Hike Time: 01:00:00
Hike Pace: 2.00 mph

6 Bike work - 2:05@200/2x20@230

Bike: 55.00 mile
Bike Time: 03:05:00
Bike Pace: 17.84 mph

Bike: 162.25 mile
Bike Time: 09:58:00
Run: 1.50 mile
Run Time: 00:15:00
Swim: 11900.00 yd
Swim Time: 03:43:00
Hike: 2.00 mile
Hike Time: 01:00:00

7

Bike: 16.00 mile
Bike Time: 01:00:00
Bike Pace: 16.00 mph
Swim: 1000.00 yd
Swim Time: 00:17:00
Swim Pace: 01:42 /100 yards

8 Off Day - Scheduled

CoreCompleted

9 Bike Wk - 5x8@260 2mRI

Bike: 27.00 mile
Bike Time: 01:35:00
Bike Pace: 17.05 mph
Swim: 4250.00 yd
Swim Time: 01:29:00
Swim Pace: 02:05.64 /100 yards

10

Bike: 29.30 mile
Bike Time: 02:03:00
Bike Pace: 14.29 mph
Hike: 2.20 mile
Hike Time: 01:04:00
Hike Pace: 2.06 mph

11 Bike Wk - 6x2m@300 2mRI

Bike: 22.00 mile
Bike Time: 01:15:00
Bike Pace: 17.60 mph
Swim: 3500.00 yd
Swim Time: 01:20:00
Swim Pace: 02:17.14 /100 yards

12

Swim: 3500.00 yd
Swim Time: 01:10:00
Swim Pace: 02:00 /100 yards
CoreCompleted

13 Ride in from Minnaqua - 3x20@230 5mRI

Bike: 35.65 mile
Bike Time: 01:43:00
Bike Pace: 20.77 mph

Bike: 129.95 mile
Bike Time: 07:36:00
Swim: 12250.00 yd
Swim Time: 04:16:00
Hike: 2.20 mile
Hike Time: 01:04:00

14 Achilles still not good

Bike: 30.10 mile
Bike Time: 01:53:00
Bike Pace: 15.98 mph
Run: 2.24 mile
Run Time: 00:21:13
Run Pace: 09:28.30 /mile
Run Shoe: Red Newtons
Swim: 1550.00 yd
Swim Time: 00:29:00
Swim Pace: 01:52.25 /100 yards

15 Golf in Park Falls
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20

Bike: 30.10 mile
Bike Time: 01:53:00
Run: 2.24 mile
Run Time: 00:21:13
Swim: 1550.00 yd
Swim Time: 00:29:00

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