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Calendar of Ron Gierut - March, 2023

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
26 Run Wk - 3x800 400RI

Run: 7.15 mile
Run Time: 01:05:30
Run Pace: 09:09.65 /mile
Run Shoe: Red Newtons
Swim: 2500.00 yd
Swim Time: 00:51:00
Swim Pace: 02:02.4 /100 yards
27 Off Day - Scheduled

CoreCompleted
28 Bike Wk - 4x4@270 2mRI

Bike: 21.00 mile
Bike Time: 01:15:00
Bike Pace: 16.80 mph
Run: 6.74 mile
Run Time: 00:53:50
Run Pace: 07:59.22 /mile
Run Shoe: Red Newtons
1 Smooshed

Bike: 20.00 mile
Bike Time: 01:15:00
Bike Pace: 16.00 mph
Swim: 1650.00 yd
Swim Time: 00:35:00
Swim Pace: 02:07.27 /100 yards
2 Bike/Run wk - 6x90@300 90RI/6x golf course hill

Bike: 23.00 mile
Bike Time: 01:20:00
Bike Pace: 17.25 mph
Run: 5.80 mile
Run Time: 00:53:00
Run Pace: 09:08.27 /mile
Run Shoe: Red Newtons
3

Run: 4.80 mile
Run Time: 00:50:00
Run Pace: 10:25 /mile
Run Shoe: Red Newtons
Swim: 4200.00 yd
Swim Time: 01:23:00
Swim Pace: 01:58.57 /100 yards
4 Bike Wk -65@200 / 3x12@230 3mRI

Bike: 38.00 mile
Bike Time: 02:02:00
Bike Pace: 18.69 mph

Bike: 102.00 mile
Bike Time: 05:52:00
Run: 24.49 mile
Run Time: 03:42:20
Swim: 8350.00 yd
Swim Time: 02:49:00
5 Run Wk - 3x800/1x400 7:20/6:59 2m RI

Run: 7.75 mile
Run Time: 01:10:00
Run Pace: 09:01.93 /mile
Run Shoe: Red Newtons
Swim: 3500.00 yd
Swim Time: 01:13:00
Swim Pace: 02:05.14 /100 yards
6

Run: 5.40 mile
Run Time: 00:49:45
Run Pace: 09:12.77 /mile
Run Shoe: Red Newtons
CoreCompleted
7 Bike Wk - 5x5@270 2mRI

Bike: 23.00 mile
Bike Time: 01:20:00
Bike Pace: 17.25 mph
Swim: 4400.00 yd
Swim Time: 01:29:00
Swim Pace: 02:01.36 /100 yards
8 Run Wk - 6x golf course hill

Bike: 20.00 mile
Bike Time: 01:15:00
Bike Pace: 16.00 mph
Run: 6.37 mile
Run Time: 00:58:45
Run Pace: 09:13.37 /mile
Run Shoe: Red Newtons
9 Bike Wk - 9x90sec@290 90RI

Bike: 21.00 mile
Bike Time: 01:15:00
Bike Pace: 16.80 mph
Swim: 4400.00 yd
Swim Time: 01:25:00
Swim Pace: 01:55.90 /100 yards
10 Run Work - 4x400 cruise 200RI

Run: 6.00 mile
Run Time: 00:55:00
Run Pace: 09:10 /mile
Run Shoe: Red Newtons
11

Bike: 44.00 mile
Bike Time: 02:30:00
Bike Pace: 17.60 mph
Swim: 3300.00 yd
Swim Time: 01:11:00
Swim Pace: 02:09.09 /100 yards

Bike: 108.00 mile
Bike Time: 06:20:00
Run: 25.52 mile
Run Time: 03:53:30
Swim: 15600.00 yd
Swim Time: 05:18:00
12 Run Wk - 4x800@7:30 .2RI tmill

Bike: 17.00 mile
Bike Time: 01:20:00
Bike Pace: 12.75 mph
Run: 8.15 mile
Run Time: 01:11:00
Run Pace: 08:42.69 /mile
Run Shoe: Red Newtons
13 Off Day - Scheduled
14 Bike Wk - 6x5@270 2mRI

Bike: 25.00 mile
Bike Time: 01:26:00
Bike Pace: 17.44 mph
Swim: 4000.00 yd
Swim Time: 01:20:00
Swim Pace: 02:00 /100 yards
15
16
17
18

Bike: 42.00 mile
Bike Time: 02:46:00
Run: 8.15 mile
Run Time: 01:11:00
Swim: 4000.00 yd
Swim Time: 01:20:00
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