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Calendar of Ron Gierut - September, 2022

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
28 Bike Work - 3x15@230 5mRI + lots of 200 watts

Bike: 54.00 mile
Bike Time: 03:15:00
Bike Pace: 16.62 mph

29 Achilles is responding...slowly

Run: 3.70 mile
Run Time: 00:35:00
Run Pace: 09:27.56 /mile
Run Shoe: Red Newtons
CoreCompleted

30 Bike Work - Pushed

Bike: 28.00 mile
Bike Time: 01:45:00
Bike Pace: 16.00 mph
Swim: 4150.00 yd
Swim Time: 01:26:00
Swim Pace: 02:04.33 /100 yards

31 Bike Work - 7x5@260 2mRI

Bike: 27.00 mile
Bike Time: 01:37:00
Bike Pace: 16.70 mph
Run: 3.75 mile
Run Time: 00:37:20
Run Pace: 09:57.33 /mile
Run Shoe: Red Newtons

1

Swim: 3900.00 yd
Swim Time: 01:19:00
Swim Pace: 02:01.53 /100 yards
Hike: 2.25 mile
Hike Time: 01:04:00
Hike Pace: 2.11 mph

2

Run: 4.10 mile
Run Time: 00:37:40
Run Pace: 09:11.21 /mile
Run Shoe: Red Newtons
CoreCompleted

3 Bike Wk - 2x20, 1x10@230

Bike: 58.00 mile
Bike Time: 03:20:00
Bike Pace: 17.40 mph
Swim: 3000.00 yd
Swim Time: 01:01:00
Swim Pace: 02:02 /100 yards

Bike: 167.00 mile
Bike Time: 09:57:00
Run: 11.55 mile
Run Time: 01:50:00
Swim: 11050.00 yd
Swim Time: 03:46:00
Hike: 2.25 mile
Hike Time: 01:04:00

4

Run: 4.40 mile
Run Time: 00:41:16
Run Pace: 09:22.72 /mile
Run Shoe: Red Newtons
Swim: 3000.00 yd
Swim Time: 01:01:00
Swim Pace: 02:02 /100 yards

5 Off Day - Scheduled - 163

CoreCompleted

6 Bike Wk - 6x6min@260 2mRI

Bike: 28.00 mile
Bike Time: 01:36:00
Bike Pace: 17.50 mph
Run: 3.75 mile
Run Time: 00:34:11
Run Pace: 09:06.93 /mile
Run Shoe: Red Newtons
Swim: 3900.00 yd
Swim Time: 01:18:00
Swim Pace: 02:00 /100 yards

7 Easy day

Bike: 32.00 mile
Bike Time: 02:10:00
Bike Pace: 14.77 mph
Hike: 2.25 mile
Hike Time: 01:05:00
Hike Pace: 2.08 mph

8 swim tired right now

Run: 5.20 mile
Run Time: 00:47:05
Run Pace: 09:03.26 /mile
Run Shoe: Red Newtons
Swim: 3100.00 yd
Swim Time: 01:02:00
Swim Pace: 02:00 /100 yards

9 Achilles is almost healed

Bike: 17.00 mile
CoreCompleted

10

Bike: 60.00 mile
Bike Time: 03:30:00
Bike Pace: 17.14 mph
Swim: 3000.00 yd
Swim Time: 01:00:00
Swim Pace: 02:00 /100 yards

Bike: 137.00 mile
Bike Time: 07:16:00
Run: 13.35 mile
Run Time: 02:02:32
Swim: 13000.00 yd
Swim Time: 04:21:00
Hike: 2.25 mile
Hike Time: 01:05:00

11 Hennepin canal

Bike: 20.30 mile
Bike Time: 01:38:00
Bike Pace: 12.43 mph
Run: 4.10 mile
Run Time: 00:36:40
Run Pace: 08:56.58 /mile
Run Shoe: Red Newtons

12 Off Day - Scheduled
13 Bike Wk - 4x10@260 2mRI - Hilly run

Bike: 28.00 mile
Bike Time: 01:36:00
Bike Pace: 17.50 mph
Run: 6.04 mile
Run Time: 00:54:20
Run Pace: 08:59.73 /mile
Run Shoe: Red Newtons

14 Achilles were both sore from yesterday's hills

Bike: 21.00 mile
Bike Time: 01:15:00
Bike Pace: 16.80 mph
Swim: 4100.00 yd
Swim Time: 01:23:00
Swim Pace: 02:01.46 /100 yards

15

Run: 6.04 mile
Run Time: 00:55:00
Run Pace: 09:06.35 /mile
Run Shoe: Red Newtons
Swim: 4200.00 yd
Swim Time: 01:23:00
Swim Pace: 01:58.57 /100 yards

16

Bike: 25.00 mile
Bike Time: 01:23:00
Bike Pace: 18.07 mph

17 bike wk - 3x15@230 4m RI / 1200/800 @8mpm tmill

Bike: 60.00 mile
Bike Time: 03:21:00
Bike Pace: 17.91 mph
Run: 5.50 mile
Run Time: 00:48:50
Run Pace: 08:52.72 /mile
Run Shoe: Red Newtons

Bike: 154.30 mile
Bike Time: 09:13:00
Run: 21.68 mile
Run Time: 03:14:50
Swim: 8300.00 yd
Swim Time: 02:46:00

18 left shoulder - bagged swim

Bike: 23.00 mile
Bike Time: 01:20:00
Bike Pace: 17.25 mph
Swim: 1500.00 yd
Swim Time: 00:30:00
Swim Pace: 02:00 /100 yards

19 Run Wk - last.5m @7:57

Run: 6.60 mile
Run Time: 00:59:00
Run Pace: 08:56.36 /mile
Run Shoe: Red Newtons

20 Bike Wk - 2x20@260 5mRI

Bike: 28.00 mile
Bike Time: 01:37:00
Bike Pace: 17.32 mph
Hike: 2.25 mile
Hike Time: 01:09:00
Hike Pace: 1.96 mph
CoreCompleted

21 Supershoes..last mile in 7:35 with HR@141

Bike: 32.70 mile
Bike Time: 02:13:00
Bike Pace: 14.75 mph
Run: 6.10 mile
Run Time: 00:53:14
Run Pace: 08:43.60 /mile
Run Shoe: Red Newtons

22 Aero big gear work

Bike: 22.00 mile
Bike Time: 01:15:00
Bike Pace: 17.60 mph
Swim: 1200.00 yd
Swim Time: 00:22:00
Swim Pace: 01:50 /100 yards

23 Achilles very sore today..

Run: 5.00 mile
Run Time: 00:46:00
Run Pace: 09:12 /mile
Run Shoe: Red Newtons

24 Bike Wk - 2x20,1x15@230

Bike: 65.00 mile
Bike Time: 03:47:00
Bike Pace: 17.18 mph
Swim: 2200.00 yd
Swim Time: 00:43:00
Swim Pace: 01:57.27 /100 yards

Bike: 170.70 mile
Bike Time: 10:12:00
Run: 17.70 mile
Run Time: 02:38:14
Swim: 4900.00 yd
Swim Time: 01:35:00
Hike: 2.25 mile
Hike Time: 01:09:00

25 Run Wk - 2mile@7:40 temp

Run: 8.00 mile
Run Time: 01:09:00
Run Pace: 08:37.5 /mile
Run Shoe: Red Newtons
Swim: 1500.00 yd
Swim Time: 00:30:00
Swim Pace: 02:00 /100 yards

26 Off Day - Scheduled
27 Bike Wk - 2X20@262 5mRI

Bike: 28.00 mile
Bike Time: 01:36:00
Bike Pace: 17.50 mph
Swim: 2950.00 yd
Swim Time: 01:00:00
Swim Pace: 02:02.03 /100 yards

28

Bike: 29.50 mile
Bike Time: 02:15:00
Bike Pace: 13.11 mph
Run: 6.50 mile
Run Time: 00:57:45
Run Pace: 08:53.07 /mile
Run Shoe: Red Newtons

29 Bike Wk - 4x3m Big Gear

Bike: 20.00 mile
Bike Time: 01:16:00
Bike Pace: 15.79 mph
Swim: 2900.00 yd
Swim Time: 00:55:00
Swim Pace: 01:53.79 /100 yards

30

Run: 6.60 mile
Run Time: 00:58:00
Run Pace: 08:47.27 /mile
Run Shoe: Red Newtons

1 Bike Wk - 1x30@232

Bike: 61.00 mile
Bike Time: 03:31:00
Bike Pace: 17.35 mph
Swim: 3200.00 yd
Swim Time: 01:03:00
Swim Pace: 01:58.12 /100 yards

Bike: 138.50 mile
Bike Time: 08:38:00
Run: 21.10 mile
Run Time: 03:04:45
Swim: 10550.00 yd
Swim Time: 03:28:00

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