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Calendar of Ron Gierut - February, 2024

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
28 Run Wk - 5x800@7:35ish .25RI tmill

Bike: 22.00 mile
Bike Time: 01:20:00
Bike Pace: 16.50 mph
Run: 8.30 mile
Run Time: 01:12:50
Run Pace: 08:46.50 /mile
Run Shoe: Red Newtons

29 Off Day - Scheduled

CoreCompleted

30

Bike: 28.00 mile
Bike Time: 01:40:00
Bike Pace: 16.80 mph
Run: 6.50 mile
Run Time: 01:00:00
Run Pace: 09:13.84 /mile
Run Shoe: Red Newtons

31 Bike Wk - 10x1m@260ish 1mRI Big Gear push

Bike: 16.50 mile
Bike Time: 01:00:00
Bike Pace: 16.50 mph
Swim: 3500.00 yd
Swim Time: 01:07:00
Swim Pace: 01:54.85 /100 yards

1 Run Wk - 5xEmies hills

Bike: 25.00 mile
Bike Time: 01:31:00
Bike Pace: 16.48 mph
Run: 6.25 mile
Run Time: 00:53:50
Run Pace: 08:36.8 /mile
Run Shoe: Red Newtons

2

Swim: 2100.00 yd
Swim Time: 00:42:00
Swim Pace: 02:00 /100 yards
CoreCompleted

3 Bike Wk - 115@209 , 2x15@238 3mRI

Bike: 50.00 mile
Bike Time: 02:50:00
Bike Pace: 17.65 mph
Run: 5.50 mile
Run Time: 00:52:30
Run Pace: 09:32.72 /mile
Run Shoe: Red Newtons

Bike: 141.50 mile
Bike Time: 08:21:00
Run: 26.55 mile
Run Time: 03:59:10
Swim: 5600.00 yd
Swim Time: 01:49:00

4

Bike: 25.00 mile
Bike Time: 01:30:00
Bike Pace: 16.67 mph
Swim: 3400.00 yd
Swim Time: 01:06:00
Swim Pace: 01:56.47 /100 yards

5 Run Wk - 5x800@7:10ish 400RI outside on track

Run: 8.20 mile
Run Time: 01:10:00
Run Pace: 08:32.19 /mile
Run Shoe: Red Newtons
CoreCompleted

6 Sick ----Bike Wk 6x5m@260 2mRI

Bike: 26.00 mile
Bike Time: 01:30:00
Bike Pace: 17.33 mph
Swim: 3700.00 yd
Swim Time: 01:10:00
Swim Pace: 01:53.51 /100 yards

7 kept just riding watts @ 175-180. New zone two

Bike: 27.00 mile
Bike Time: 01:35:00
Bike Pace: 17.05 mph
Run: 6.60 mile
Run Time: 01:02:30
Run Pace: 09:28.18 /mile
Run Shoe: Red Newtons

8 Officially sick -101.1

Bike: 16.00 mile
Bike Time: 01:00:00
Bike Pace: 16.00 mph
Swim: 1500.00 yd
Swim Time: 00:30:00
Swim Pace: 02:00 /100 yards

9 Off Sick
10 still sick - fever

Bike: 94.00 mile
Bike Time: 05:35:00
Run: 14.80 mile
Run Time: 02:12:30
Swim: 8600.00 yd
Swim Time: 02:46:00

11

Bike: 16.00 mile
Bike Time: 01:00:00
Bike Pace: 16.00 mph
Run: 4.00 mile
Run Time: 00:40:00
Run Pace: 10:00 /mile
Run Shoe: Red Newtons

12

Swim: 3100.00 yd
Swim Time: 01:02:00
Swim Pace: 02:00 /100 yards

13 Run Wk - 15x30sec strides

Bike: 18.00 mile
Bike Time: 01:15:00
Bike Pace: 14.40 mph
Run: 5.10 mile
Run Time: 00:48:50
Run Pace: 09:34.50 /mile
Run Shoe: Red Newtons

14 90 ez wiped me out

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

15 Run Wk - 1200,800,400 400RI

Run: 5.75 mile
Run Time: 00:51:17
Run Pace: 08:55.13 /mile
Run Shoe: Red Newtons
Swim: 2400.00 yd
Swim Time: 00:50:00
Swim Pace: 02:05 /100 yards

16 Still not even 75%

Bike: 25.00 mile
Bike Time: 01:32:00
Bike Pace: 16.30 mph

17 85%

Run: 8.70 mile
Run Time: 01:09:00
Run Pace: 07:55.86 /mile
Run Shoe: Red Newtons
Swim: 2400.00 yd
Swim Time: 00:46:00
Swim Pace: 01:55 /100 yards

Bike: 83.00 mile
Bike Time: 05:17:00
Run: 23.55 mile
Run Time: 03:29:07
Swim: 7900.00 yd
Swim Time: 02:38:00

18 Bike Wk - 82min@200 2x10@235

Bike: 35.00 mile
Bike Time: 02:02:00
Bike Pace: 17.21 mph
CoreCompleted

19 Almost back to normal.

Run: 6.80 mile
Run Time: 01:03:20
Run Pace: 09:18.82 /mile
Run Shoe: Red Newtons
Swim: 3200.00 yd
Swim Time: 01:07:00
Swim Pace: 02:05.62 /100 yards

20 Bike wk - 4m@220,230,240 2mRI that's all i had

Bike: 26.00 mile
Bike Time: 01:30:00
Bike Pace: 17.33 mph
Run: 5.60 mile
Run Time: 00:49:30
Run Pace: 08:50.35 /mile
Run Shoe: Red Newtons

21 still struggling with breathing

Swim: 3200.00 yd
Swim Time: 01:08:00
Swim Pace: 02:07.5 /100 yards

22 Push day - bike 4x2m@225 aero big gear/steady run

Bike: 30.00 mile
Bike Time: 01:47:00
Bike Pace: 16.82 mph
Run: 6.70 mile
Run Time: 01:00:35
Run Pace: 09:02.53 /mile
Run Shoe: Red Newtons

23

Swim: 3500.00 yd
Swim Time: 01:07:00
Swim Pace: 01:54.85 /100 yards

24

Bike: 91.00 mile
Bike Time: 05:19:00
Run: 19.10 mile
Run Time: 02:53:25
Swim: 9900.00 yd
Swim Time: 03:22:00

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