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Calendar of Ron Gierut - April, 2024

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
31 Off Day - Scheduled
1 Run Wk - 20min Tempo effort@7:33

Run: 6.80 mile
Run Time: 00:58:00
Run Pace: 08:31.76 /mile
Run Shoe: Red Newtons
Swim: 2500.00 yd
Swim Time: 00:49:00
Swim Pace: 01:57.6 /100 yards

2 Bike Work - 6x5m@230-5m@205 - sweetspot

Bike: 25.00 mile
Bike Time: 01:25:00
Bike Pace: 17.65 mph
CoreCompleted

3

Bike: 17.00 mile
Bike Time: 01:05:00
Bike Pace: 15.69 mph
Run: 7.00 mile
Run Time: 01:04:00
Run Pace: 09:08.57 /mile
Run Shoe: Red Newtons
Swim: 2700.00 yd
Swim Time: 00:54:00
Swim Pace: 02:00 /100 yards

4 Bike wk - 4x5m@250 2mRI

Bike: 26.00 mile
Bike Time: 01:30:00
Bike Pace: 17.33 mph

5 Run Wk - 6xEmies hill.

Run: 6.50 mile
Run Time: 00:59:00
Run Pace: 09:04.61 /mile
Run Shoe: Red Newtons
Swim: 3000.00 yd
Swim Time: 00:59:00
Swim Pace: 01:58 /100 yards

6 Bike wk - 90@200, 2x12@235

Bike: 40.00 mile
Bike Time: 02:15:00
Bike Pace: 17.78 mph

Bike: 108.00 mile
Bike Time: 06:15:00
Run: 20.30 mile
Run Time: 03:01:00
Swim: 8200.00 yd
Swim Time: 02:42:00

7 FTL Issue

Bike: 14.50 mile
Bike Time: 01:05:00
Bike Pace: 13.38 mph
Run: 8.75 mile
Run Time: 01:19:00
Run Pace: 09:01.71 /mile
Run Shoe: Red Newtons

8 Eclipse Franklin IN

Bike: 14.00 mile
Bike Time: 01:00:00
Bike Pace: 14.00 mph

9 GW College Reunion
10

Swim: 2400.00 yd
Swim Time: 00:50:00
Swim Pace: 02:05 /100 yards
Hike: 1.50 mile
Hike Time: 01:00:00
Hike Pace: 1.50 mph

11 Bike Wk - 5x5@250 2mRI

Bike: 28.00 mile
Bike Time: 01:35:00
Bike Pace: 17.68 mph
CoreCompleted

12

Bike: 16.00 mile
Bike Time: 01:00:00
Bike Pace: 16.00 mph
Swim: 2500.00 yd
Swim Time: 00:53:00
Swim Pace: 02:07.2 /100 yards

13 Bike wk - 95@205, 2x15@235,240 3mRI

Bike: 45.00 mile
Bike Time: 02:30:00
Bike Pace: 18.00 mph
Swim: 2800.00 yd
Swim Time: 00:55:00
Swim Pace: 01:57.85 /100 yards

Bike: 117.50 mile
Bike Time: 07:10:00
Run: 8.75 mile
Run Time: 01:19:00
Swim: 7700.00 yd
Swim Time: 02:38:00
Hike: 1.50 mile
Hike Time: 01:00:00

14

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

15

Bike: 24.00 mile
Bike Time: 01:30:00
Bike Pace: 16.00 mph
Swim: 3200.00 yd
Swim Time: 01:02:00
Swim Pace: 01:56.25 /100 yards

16 Bike Wk - 10x75sec@305 30sec RI

Bike: 17.00 mile
Bike Time: 01:00:00
Bike Pace: 17.00 mph

17 Run Walk 1/4 Start of rehab

Bike: 25.00 mile
Bike Time: 01:30:00
Bike Pace: 16.67 mph
Run: 2.80 mile
Run Time: 00:34:00
Run Pace: 12:08.57 /mile
Run Shoe: Red Newtons
Swim: 3300.00 yd
Swim Time: 01:07:00
Swim Pace: 02:01.81 /100 yards

18 Bike Wk - 7x5@255 2mRI

Bike: 28.00 mile
Bike Time: 01:40:00
Bike Pace: 16.80 mph
CoreCompleted

19 1.5m/3.5 RW

Run: 2.50 mile
Run Time: 00:35:00
Run Pace: 14:00 /mile
Run Shoe: Red Newtons
Swim: 2500.00 yd
Swim Time: 00:51:00
Swim Pace: 02:02.4 /100 yards
Hike: 2.40 mile
Hike Time: 01:15:00
Hike Pace: 1.92 mph

20 Bike Wk - 2:28@185

Bike: 43.00 mile
Bike Time: 02:30:00
Bike Pace: 17.20 mph
Swim: 2000.00 yd
Swim Time: 00:40:00
Swim Pace: 02:00 /100 yards

Bike: 161.00 mile
Bike Time: 09:40:00
Run: 5.30 mile
Run Time: 01:09:00
Swim: 11000.00 yd
Swim Time: 03:40:00
Hike: 2.40 mile
Hike Time: 01:15:00

21 3/2 walk/run

Run: 3.30 mile
Run Time: 00:36:15
Run Pace: 10:59.09 /mile
Run Shoe: Red Newtons
CoreCompleted

22 Zwift Race - 33m@259

Bike: 25.00 mile
Bike Time: 01:25:00
Bike Pace: 17.65 mph
Swim: 3200.00 yd
Swim Time: 01:00:00
Swim Pace: 01:52.5 /100 yards

23
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25
26
27

Bike: 25.00 mile
Bike Time: 01:25:00
Run: 3.30 mile
Run Time: 00:36:15
Swim: 3200.00 yd
Swim Time: 01:00:00

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