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Calendar of A. Kramer - October, 2017

Change Month
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
25 lift, ab/core, bike

Bike: 19.00 mile
Bike Time: 00:59:50
Bike Pace: 03:08.94 /mile
26 Run

Run: 8.00 mile
Run Time: 00:59:16
Run Pace: 07:24.5 /mile
Run Shoe: S. Kinvara 2 (red)
27 tmill e run, e bike

Bike: 10.00 mile
Bike Time: 00:33:00
Bike Pace: 03:18 /mile
Run: 5.00 mile
Run Time: 00:41:00
Run Pace: 08:12 /mile
Run Shoe: Asics Gel Window
28 Lift
29 ab/core, VE short tmill run

Run: 2.00 mile
Run Time: 00:17:00
Run Pace: 08:30 /mile
Run Shoe: Asics Zaraca 4
30 Hinson 24-hour - Buckle!!!, 4th!

Run: 68.00 mile, 33.00 mile, 6.50 mile(107.50 mile)
Run Shoe: Adidas Duramo Blue, Montrail Bajada, Asics Cumuls 15
1 Resting - sore!

Bike: 29.00 mile
Bike Time: 01:32:50
Run: 122.50 mile
Run Time: 01:57:16
2 lift, ab/core, bike

Bike: 12.00 mile
Bike Time: 00:40:00
Bike Pace: 03:20 /mile
3 Lt. core, massage to legs
4 ab/core, 1 mi. jog, bike

Bike: 18.50 mile
Bike Time: 00:58:30
Bike Pace: 03:09.72 /mile
Run: 1.00 mile
Run Time: 00:09:40
Run Pace: 09:40 /mile
Run Shoe: Asics Zaraca 4
5 Lift
6 ab/core, Tmil E run

Run: 5.00 mile
Run Time: 00:40:30
Run Pace: 08:06 /mile
Run Shoe: Adidas M10 (yellow)
7 Raven Rock easy, indoor bike

Bike: 17.00 mile
Bike Time: 00:53:00
Bike Pace: 03:07.05 /mile
Run: 12.00 mile
Run Time: 02:05:00
Run Pace: 10:25 /mile
Run Shoe: Trail Duramo Lt. Blue
8 ab/core, e run

Run: 5.00 mile
Run Time: 00:42:00
Run Pace: 08:24 /mile
Run Shoe: Asics Gel Attack

Bike: 47.50 mile
Bike Time: 02:31:30
Run: 23.00 mile
Run Time: 03:37:10
9 lift, a.m. bike

Bike: 14.00 mile
Bike Time: 00:45:00
Bike Pace: 03:12.85 /mile
10 Tmill at Hyatt and ab/core

Run: 5.00 mile
Run Time: 00:40:30
Run Pace: 08:06 /mile
Run Shoe: Asics Zaraca 4
11 Houston park run with intervals

Run: 13.00 mile
Run Time: 01:40:00
Run Pace: 07:41.53 /mile
Run Shoe: Adidas Duramo Slate
12 Lift, ab/core
13 Tmill Hyatt, E bike

Bike: 14.50 mile
Bike Time: 00:48:40
Bike Pace: 03:21.37 /mile
Run: 5.00 mile
Run Time: 00:40:30
Run Pace: 08:06 /mile
Run Shoe: Asics Gel Window
14 Longer run - Trace&SanLee, Bike

Bike: 21.00 mile
Bike Time: 01:06:40
Bike Pace: 03:10.47 /mile
Run: 5.50 mile, 12.50 mile(18.00 mile)
Run Time: 00:44:00, 01:46:00(02:30:00)
Run Pace: 08:00 /mile, 08:28.8 /mile
Run Shoe: Nike Skylon 11, Adizero XT
15 ab/core, e run

Run: 5.00 mile
Run Time: 00:41:20
Run Pace: 08:16 /mile
Run Shoe: Adidas M10 (yellow)

Bike: 49.50 mile
Bike Time: 02:40:20
Run: 46.00 mile
Run Time: 06:12:20
16 lift, ab/core, indoor bike

Bike: 14.00 mile
Bike Time: 00:45:00
Bike Pace: 03:12.85 /mile
17 Tmill e run

Run: 6.00 mile
Run Time: 00:47:50
Run Pace: 07:58.33 /mile
Run Shoe: Adidas Bounce
18 Run w/60' tempo, bike

Bike: 18.00 mile
Bike Time: 00:57:30
Bike Pace: 03:11.66 /mile
Run: 13.00 mile
Run Time: 01:40:00
Run Pace: 07:41.53 /mile
Run Shoe: Adizero Sonic (black)
19 Lift, ab/core
20 Tmill e run

Run: 6.00 mile
Run Time: 00:47:30
Run Pace: 07:55 /mile
Run Shoe: Asics Gel Window
21 Raven Rock Long run, bike - 60K step day!

Bike: 21.00 mile
Bike Time: 01:06:55
Bike Pace: 03:11.19 /mile
Run: 26.00 mile
Run Time: 03:59:00
Run Pace: 09:11.53 /mile
Run Shoe: Adidas Slingshot Trail
22 ab/core, e run

Run: 5.00 mile
Run Time: 00:40:50
Run Pace: 08:10 /mile
Run Shoe: Mizuno Rider 11

Bike: 53.00 mile
Bike Time: 02:49:25
Run: 56.00 mile
Run Time: 07:55:10
23 lift, ab/core, indoor bike

Bike: 15.00 mile
Bike Time: 00:45:00
Bike Pace: 03:00 /mile
24 Tmill e run

Run: 6.00 mile
Run Time: 00:47:00
Run Pace: 07:50 /mile
Run Shoe: Adidas Bounce
25 20' tempos X 2, bike

Bike: 18.00 mile
Bike Time: 00:56:00
Bike Pace: 03:06.66 /mile
Run: 11.00 mile
Run Time: 01:20:30
Run Pace: 07:19.09 /mile
Run Shoe: S. Kinvara 2 (red)
26 Lift, ab/core
27 mid-long run w/med. tempo, Erwin-Dunn run

Run: 16.00 mile, 5.00 mile(21.00 mile)
Run Time: 02:06:00, 00:40:00(02:46:00)
Run Pace: 07:52.5 /mile, 08:00 /mile
Run Shoe: Trail Duramo Lt. Blue, Adidas Duramo Blue
28 ab/core, E tmill run, outdoor bike

Bike: 19.50 mile
Bike Time: 01:01:33
Bike Pace: 03:09.38 /mile
Run: 5.00 mile
Run Time: 00:40:13
Run Pace: 08:02.6 /mile
Run Shoe: Pegasus 26 (R/G-1/2)
29 Anderson Creek Long tempo run

Run: 17.00 mile
Run Time: 02:10:39
Run Pace: 07:41.11 /mile
Run Shoe: Montrail Rogue Racer (Red)

Bike: 52.50 mile
Bike Time: 02:42:33
Run: 60.00 mile
Run Time: 07:44:22
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