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Calendar of Ron Gierut - January, 2023

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1 calf still not good. sore at end. restart for 2023

Bike: 17.00 mile
Bike Time: 01:12:00
Bike Pace: 14.17 mph
Run: 2.50 mile
Run Time: 00:25:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons

2

Swim: 2600.00 yd
Swim Time: 00:57:00
Swim Pace: 02:11.53 /100 yards
CoreCompleted

3 Run walk protocol started

Bike: 18.00 mile
Bike Time: 01:15:00
Bike Pace: 14.40 mph
Run: 2.74 mile
Run Time: 00:38:00
Run Pace: 13:52.11 /mile
Run Shoe: Red Newtons

4

Bike: 20.00 mile
Bike Time: 01:15:00
Bike Pace: 16.00 mph
Swim: 3200.00 yd
Swim Time: 01:05:00
Swim Pace: 02:01.87 /100 yards

5 3/2 run walk - perfect

Run: 2.80 mile
Run Time: 00:35:00
Run Pace: 12:30 /mile
Run Shoe: Red Newtons

6 Bk Wk..some big gear 1 min

Bike: 25.00 mile
Bike Time: 01:30:00
Bike Pace: 16.67 mph

7 R/W 3/2 first 3 and then 2/3 last 3. Nope.

Run: 3.00 mile
Run Time: 00:35:00
Run Pace: 11:40 /mile
Run Shoe: Red Newtons
Swim: 2900.00 yd
Swim Time: 00:58:00
Swim Pace: 02:00 /100 yards

Bike: 80.00 mile
Bike Time: 05:12:00
Run: 11.04 mile
Run Time: 02:13:00
Swim: 8700.00 yd
Swim Time: 03:00:00

8

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

9 R/W 2/3

Run: 3.35 mile
Run Time: 00:40:00
Run Pace: 11:56.41 /mile
Run Shoe: Red Newtons

10 Bike Wk - 10x1m@270 1m RI

Bike: 19.00 mile
Bike Time: 01:10:00
Bike Pace: 16.29 mph
Swim: 3400.00 yd
Swim Time: 01:15:00
Swim Pace: 02:12.35 /100 yards

11 R/W 2/3 outside on trail

Bike: 19.00 mile
Bike Time: 01:10:00
Bike Pace: 16.29 mph
Run: 3.50 mile
Run Time: 00:40:00
Run Pace: 11:25.71 /mile
Run Shoe: Red Newtons

12

Swim: 3700.00 yd
Swim Time: 01:12:00
Swim Pace: 01:56.75 /100 yards
CoreCompleted

13 W/R first half 2/3, second half 1/4 ..still tight

Run: 3.80 mile
Run Time: 00:42:00
Run Pace: 11:03.15 /mile
Run Shoe: Red Newtons

14 Bike Wk-10@200,220, 5@210,270, 5@260

Bike: 20.00 mile
Bike Time: 01:10:00
Bike Pace: 17.14 mph
Swim: 3200.00 yd
Swim Time: 01:10:00
Swim Pace: 02:11.25 /100 yards

Bike: 78.00 mile
Bike Time: 04:45:00
Run: 10.65 mile
Run Time: 02:02:00
Swim: 10300.00 yd
Swim Time: 03:37:00

15

Bike: 20.00 mile
Bike Time: 01:15:00
Bike Pace: 16.00 mph
Run: 4.10 mile
Run Time: 00:44:00
Run Pace: 10:43.90 /mile
Run Shoe: Red Newtons

16 Off Day - Scheduled -166

CoreCompleted

17 Bike Wk - 10x1:30@270 1m RI

Bike: 21.00 mile
Bike Time: 01:12:00
Bike Pace: 17.50 mph
Swim: 3700.00 yd
Swim Time: 01:11:00
Swim Pace: 01:55.13 /100 yards

18 Last W/R workout

Bike: 20.00 mile
Bike Time: 01:15:00
Bike Pace: 16.00 mph
Run: 4.50 mile
Run Time: 00:45:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons

19 Bike Wk 5x2m@200 ish Big Gear work.

Bike: 19.00 mile
Bike Time: 01:10:00
Bike Pace: 16.29 mph
Swim: 4300.00 yd
Swim Time: 01:18:00
Swim Pace: 01:48.83 /100 yards

20 Run Wk - 5x1m@8mpm 1mRI on tmill

Run: 4.80 mile
Run Time: 00:45:00
Run Pace: 09:22.5 /mile
Run Shoe: Red Newtons
CoreCompleted

21 Bike Wk-20@200,10@220,5@210,5@270,10@260

Bike: 26.00 mile
Bike Time: 01:28:00
Bike Pace: 17.73 mph
Swim: 3250.00 yd
Swim Time: 01:05:00
Swim Pace: 02:00 /100 yards

Bike: 106.00 mile
Bike Time: 06:20:00
Run: 13.40 mile
Run Time: 02:14:00
Swim: 11250.00 yd
Swim Time: 03:34:00

22

Bike: 17.00 mile
Bike Time: 01:05:00
Bike Pace: 15.69 mph
Run: 5.15 mile
Run Time: 00:47:47
Run Pace: 09:16.69 /mile
Run Shoe: Red Newtons

23 Off Day - Scheduled - 165

CoreCompleted

24 Bike Wk-10x2min@270 1mRI

Bike: 20.00 mile
Bike Time: 01:11:00
Bike Pace: 16.90 mph
Run: 4.00 mile
Run Time: 00:41:45
Run Pace: 10:26.25 /mile
Run Shoe: Red Newtons
Swim: 4200.00 yd
Swim Time: 01:25:00
Swim Pace: 02:01.42 /100 yards

25 Run Wk - 7x200@sub 8 200RI Treadmill

Bike: 19.00 mile
Bike Time: 01:10:00
Bike Pace: 16.29 mph
Run: 4.90 mile
Run Time: 00:45:00
Run Pace: 09:11.02 /mile
Run Shoe: Red Newtons

26 Bike wk - 5x2m big gear 1mRI - 1KTT swimming

Bike: 22.00 mile
Bike Time: 01:16:00
Bike Pace: 17.37 mph
Swim: 4250.00 yd
Swim Time: 01:28:00
Swim Pace: 02:04.23 /100 yards

27

Run: 5.00 mile
Run Time: 00:46:13
Run Pace: 09:14.6 /mile
Run Shoe: Red Newtons
CoreCompleted

28 Bike Wk - 60m@200 - 4x5@230

Bike: 26.00 mile
Bike Time: 01:30:00
Bike Pace: 17.33 mph
Swim: 3400.00 yd
Swim Time: 01:09:00
Swim Pace: 02:01.76 /100 yards

Bike: 104.00 mile
Bike Time: 06:12:00
Run: 19.05 mile
Run Time: 03:00:45
Swim: 11850.00 yd
Swim Time: 04:02:00

29 Run Wk - 3x400@7:47 400 RI Tmill

Bike: 20.00 mile
Bike Time: 01:15:00
Bike Pace: 16.00 mph
Run: 6.00 mile
Run Time: 00:55:00
Run Pace: 09:10 /mile
Run Shoe: Red Newtons

30 Off Day - Scheduled - coming down with a cold

CoreCompleted

31 Bike Wk - 3x5min@270 2mRI

Bike: 21.00 mile
Bike Time: 01:15:00
Bike Pace: 16.80 mph
Run: 4.25 mile
Run Time: 00:45:00
Run Pace: 10:35.29 /mile
Run Shoe: Red Newtons
Swim: 4350.00 yd
Swim Time: 01:26:00
Swim Pace: 01:58.62 /100 yards

1 Golf Course hill - 5x's

Bike: 20.00 mile
Bike Time: 01:15:00
Bike Pace: 16.00 mph
Run: 5.65 mile
Run Time: 00:52:00
Run Pace: 09:12.21 /mile
Run Shoe: Red Newtons

2 Bike Wk - 5x2m big gear/3x1min@300 2m RI

Bike: 21.00 mile
Bike Time: 01:12:00
Bike Pace: 17.50 mph
Swim: 4200.00 yd
Swim Time: 01:26:00
Swim Pace: 02:02.85 /100 yards

3 Run wk 3x400 @ 7:47 400RI

Run: 5.25 mile
Run Time: 00:47:35
Run Pace: 09:03.80 /mile
Run Shoe: Red Newtons
CoreCompleted

4 Bike wk 2x10@230 + 60m@200

Bike: 27.00 mile
Bike Time: 01:35:00
Bike Pace: 17.05 mph

Bike: 109.00 mile
Bike Time: 06:32:00
Run: 21.15 mile
Run Time: 03:19:35
Swim: 8550.00 yd
Swim Time: 02:52:00

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