Ron Skufca
Scroll down to see Ron's 2022 training data
2021 data










ronFrom Frankfort, Kentucky. Went to the University of Virginia and graduated in 1992. Attained Law Degree from Wake Forest in 1998.
Currently living and working in Charlotte, NC with wife Silvia and 3 kids

Joined the Pantheon in August of 1995.

An accomplished duathlete and road racer
Parents of 3 kids now
PR's include:
1500 meters - 3:51 UVA
5000 meters - 14:39 UVA

Cross Country
8000 meters - 24:58

Road PR's
Marathon - 2:49:00 at Virginia Beach in 1993.
 
 
 
 


Ron, Silvia, and the two boys, 12/23/03
 
 


Year 2022 Training Data

Week 1
01/01    resting
01/02    resting knee

Week 2
resting knee yet

Week 3
rest

Week 4
Weds    bike 30 min
Thurs    lower body workout
Fri    35 min bike
Sat    45 min bike

Week 5
Weds    bike 45 min
Friday    bike 50 min
Saturday    bike 60 min

Week 6
Mon    1 hr bike
Tues    first PT appt
Weds    50 min bike
Thurs    55 min bike
Fri    40 min bike + PT
Sat    off
Sun    40 min bike + PT

Week 7
monday, off
tues    1 hour bike
weds    50 min bike + PT ex
thurs    1 hour on bike
fri    PT appt
sat    off
sun    70 minutes bike plus PT

Week 8
mon    55 min bike
tues    40 min bike
weds    off travel
thurs    off travel
fri    off
sat    70 min bike and PT ex set #1
sun    55 min bike

Week 9
mon    off
tues    50 min bike
weds    45 min bike
thurs    30 min bike + PT exercises set #2
fri    3rd PT appt
sat    58 min bike
sun    62 min bike + PT exercise set #1

Week 10
Mon    35 min bike
Tues    12 mile zwift bike
Weds    12 mile zwift bike + PT ex Set 1
Thurs    35 min elliptical
Fri    PT appt #4
Sat    rest
Sun    45 min elliptical

Week 11
Mon    off
Tues    52 min elliptical
Weds    45 min elliptical
Thurs    35 min elliptical
Fri    12.5 mile zwift bike ride
Sat    1 hr 35 min zwift ride
Sun    12.7 miles on zwift ride

Week 12
 
 

2016 NHTC results

2016 NHTC Entrants

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2015 NHTC results

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NHTC15

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