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Calendar of A. Kramer - January, 2018

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 Galion Frigid run, ab/core

Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: Asics Gel Attack

2 YMCA treadmill, arms

Run: 8.00 mile
Run Time: 01:02:00
Run Pace: 07:45 /mile
Run Shoe: Trail Duramo Lt. Blue

3 indoor bike spin

Bike: 10.00 mile
Bike Time: 00:33:00
Bike Pace: 03:18 /mile

4 lift, ab/core
5 tmill

Run: 3.00 mile
Run Time: 00:24:00
Run Pace: 08:00 /mile
Run Shoe: Asics Zaraca 4

6 Frosty 50k, 3rd overall - VERY FROSTY

Run: 31.20 mile
Run Time: 04:08:40
Run Pace: 07:58.20 /mile
Run Shoe: Adidas Duramo Slate

7 ab/core, bike spin.

Bike: 9.00 mile
Bike Time: 00:30:00
Bike Pace: 03:20 /mile

Bike: 19.00 mile
Bike Time: 01:03:00
Run: 47.20 mile
Run Time: 06:14:40

8 Lift
9 ab/core, tmill run

Run: 4.00 mile
Run Time: 00:32:20
Run Pace: 08:05 /mile
Run Shoe: adizero xt-5 (green/red)

10 light tempo run, outdoor bike!

Bike: 19.00 mile
Bike Time: 01:00:47
Bike Pace: 03:11.94 /mile
Run: 8.50 mile
Run Time: 01:05:50
Run Pace: 07:44.70 /mile
Run Shoe: Duramo Lite (dk blue)

11 lift, ab/core
12 E run

Run: 6.00 mile
Run Time: 00:48:07
Run Pace: 08:01.16 /mile
Run Shoe: Nike (GWY) Hayw 3+

13 ab/core, Anderson Creek run, indoor bike

Bike: 13.00 mile
Bike Time: 00:40:00
Bike Pace: 03:04.61 /mile
Run: 16.00 mile
Run Time: 02:00:00
Run Pace: 07:30 /mile
Run Shoe: Adizero XT - 2

14 E run

Run: 5.00 mile
Run Time: 00:42:00
Run Pace: 08:24 /mile
Run Shoe: Brooks Ghost 2

Bike: 32.00 mile
Bike Time: 01:40:47
Run: 39.50 mile
Run Time: 05:08:17

15 lift, ab/core, indoor bike

Bike: 13.00 mile
Bike Time: 00:42:00
Bike Pace: 03:13.84 /mile

16 E tmill run

Run: 6.00 mile
Run Time: 00:47:10
Run Pace: 07:51.66 /mile
Run Shoe: New Balance - Blue/Grey

17 Snow, no snow run yet, indoor bike

Bike: 14.00 mile
Bike Time: 00:45:00
Bike Pace: 03:12.85 /mile
Run: 16.00 mile
Run Time: 02:01:00
Run Pace: 07:33.75 /mile
Run Shoe: Duramo Lite (dk blue)

18 Lift, ab/core
19 Tmill e run

Run: 6.00 mile
Run Time: 00:47:50
Run Pace: 07:58.33 /mile
Run Shoe: Asics Zaraca 4

20 Raven Rock, indoor bike

Bike: 9.00 mile
Bike Time: 00:30:00
Bike Pace: 03:20 /mile
Run: 14.00 mile
Run Time: 02:01:00
Run Pace: 08:38.57 /mile
Run Shoe: Montrail Rogue Racer (Red)

21 E run

Run: 5.00 mile
Run Time: 00:40:20
Run Pace: 08:04 /mile
Run Shoe: Asics Gel Attack

Bike: 36.00 mile
Bike Time: 01:57:00
Run: 47.00 mile
Run Time: 06:17:20

22 Lift, ab/core at home
23 Planet Fitness Greensboro - run w/tempo

Run: 8.20 mile
Run Time: 00:59:40
Run Pace: 07:16.58 /mile
Run Shoe: S. Kinvara 2 (red)

24 tmill e run, ab/core

Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: Asics Gel Window

25 lift
26 ab/core, e run

Run: 3.00 mile
Run Time: 00:24:10
Run Pace: 08:03.33 /mile
Run Shoe: Asics Cumuls 15

27 NCFA 50K - 1st, New Course Record!

Bike: 11.00 mile
Bike Time: 00:37:00
Bike Pace: 03:21.81 /mile
Run: 31.50 mile
Run Time: 04:11:00
Run Pace: 07:58.09 /mile
Run Shoe: Montrail Bajada

28 ab/core, lift

Bike: 11.00 mile
Bike Time: 00:37:00
Run: 47.70 mile
Run Time: 06:14:50

29 compy/lotus bike

Bike: 12.00 mile
Bike Time: 00:40:00
Bike Pace: 03:20 /mile

30 PF - gym bike, stairs, 1 mi. run

Bike: 4.00 mile
Bike Time: 00:14:00
Bike Pace: 03:30 /mile
Run: 1.00 mile
Run Shoe: Asics Zaraca 4

31 tmill run, bike p.m.

Bike: 6.00 mile
Bike Time: 00:20:00
Bike Pace: 03:20 /mile
Run: 8.00 mile
Run Time: 00:59:30
Run Pace: 07:26.25 /mile
Run Shoe: Duramo Lite (dk blue)

1 Lift, ab/core
2

Run: 7.00 mile
Run Time: 00:56:00
Run Pace: 08:00 /mile
Run Shoe: New Balance - Blue/Grey

3 ab/core, Raven Rock, indoor bike

Bike: 12.00 mile
Bike Time: 00:40:00
Bike Pace: 03:20 /mile
Run: 13.00 mile
Run Time: 01:45:42
Run Pace: 08:07.84 /mile
Run Shoe: Montrail Rogue Racer (Red)

4 Trace E run

Run: 5.00 mile
Run Time: 00:40:30
Run Pace: 08:06 /mile
Run Shoe: Brooks Ghost 2

Bike: 34.00 mile
Bike Time: 01:54:00
Run: 34.00 mile
Run Time: 04:21:42

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