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Calendar of A. Kramer - September, 2018

Change Month
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
27 lift, ab/core
28 E tmill run

Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: Duramo 8 white/black
29 987654321 Run intervals, bike - a.m.

Bike: 21.00 mile
Bike Time: 01:06:53
Bike Pace: 03:11.09 /mile
Run: 13.50 mile
Run Time: 01:40:14
Run Pace: 07:25.48 /mile
Run Shoe: Duramo Lite (dk blue)
30 Lift, ab/core
31 E tmill run

Run: 6.00 mile
Run Time: 00:47:30
Run Pace: 07:55 /mile
Run Shoe: Adidas Bounce
1 Salem Lake long run / bike

Bike: 19.00 mile
Bike Time: 01:00:00
Bike Pace: 03:09.47 /mile
Run: 29.00 mile
Run Time: 04:03:00
Run Pace: 08:22.75 /mile
Run Shoe: Trail Duramo Lt. Blue
2 Ab/core, e run

Run: 5.50 mile
Run Time: 00:44:00
Run Pace: 08:00 /mile
Run Shoe: Adizero Sonic (black)

Bike: 40.00 mile
Bike Time: 02:06:53
Run: 60.00 mile
Run Time: 08:02:44
3 lift, ab/core

Bike: 19.00 mile
Bike Time: 01:00:00
Bike Pace: 03:09.47 /mile
4 E tmill run

Run: 6.00 mile
Run Time: 00:47:35
Run Pace: 07:55.83 /mile
Run Shoe: Duramo 8 white/black
5 Run w/60' tempo / bike

Bike: 18.00 mile
Bike Time: 00:56:49
Bike Pace: 03:09.38 /mile
Run: 12.00 mile
Run Time: 01:29:20
Run Pace: 07:26.66 /mile
Run Shoe: Duramo Lite (dk blue)
6 lift, ab/core
7 E tmill run

Run: 6.00 mile
Run Time: 00:47:30
Run Pace: 07:55 /mile
Run Shoe: Nike Swift Run
8 Brandt Lake area long run / bike

Bike: 19.50 mile
Bike Time: 01:01:28
Bike Pace: 03:09.12 /mile
Run: 24.50 mile
Run Time: 03:33:00
Run Pace: 08:41.63 /mile
Run Shoe: adizero xt-5 (green/red)
9 ab/core, e run

Run: 5.00 mile
Run Time: 00:40:15
Run Pace: 08:03 /mile
Run Shoe: Brooks Ghost 2

Bike: 56.50 mile
Bike Time: 02:58:17
Run: 53.50 mile
Run Time: 07:17:40
10 lift, ab/core
11 E run a.m. / $5 5K - 2nd

Run: 5.00 mile, 8.50 mile(13.50 mile)
Run Time: 00:40:10, 01:01:00(01:41:10)
Run Pace: 08:02 /mile, 07:10.58 /mile
Run Shoe: Duramo 8 white/black, Nike (RWB) Hayw 3+
12 Run with tempo / bike

Bike: 15.00 mile
Bike Time: 00:47:00
Bike Pace: 03:08 /mile
Run: 9.00 mile
Run Time: 01:07:00
Run Pace: 07:26.66 /mile
Run Shoe: Trail Duramo Lt. Blue
13 lift, ab/core
14 E tmill run

Run: 6.00 mile
Run Time: 00:47:20
Run Pace: 07:53.33 /mile
Run Shoe: New Balance - Blue/Grey
15 Salem lake longer tempo in the wind, indoor bike

Bike: 15.00 mile
Bike Time: 00:47:00
Bike Pace: 03:08 /mile
Run: 16.00 mile
Run Time: 02:02:00
Run Pace: 07:37.5 /mile
Run Shoe: Adidas Duramo Blue
16 ab/core, e run

Run: 5.00 mile
Run Time: 00:40:30
Run Pace: 08:06 /mile
Run Shoe: Pegasus 26 (R/G-1/2)

Bike: 30.00 mile
Bike Time: 01:34:00
Run: 49.50 mile
Run Time: 06:18:00
17 lift, ab/core, short bike

Bike: 6.00 mile
Bike Time: 00:21:00
Bike Pace: 03:30 /mile
18 Copperhead trail

Run: 5.00 mile
Run Time: 00:41:00
Run Pace: 08:12 /mile
Run Shoe: Adidas Duramo Blue
19 987654321 run / bike

Bike: 19.00 mile
Bike Time: 01:00:49
Bike Pace: 03:12.05 /mile
Run: 14.00 mile
Run Time: 01:47:40
Run Pace: 07:41.42 /mile
Run Shoe: Duramo Lite (dk blue)
20 lift, ab/core
21 tmill e run

Run: 5.00 mile
Run Shoe: Duramo 8 white/black
22 Insane Terrain Trail 5k -3rd / bike

Bike: 20.00 mile
Bike Time: 01:02:48
Bike Pace: 03:08.4 /mile
Run: 11.00 mile
Run Time: 01:24:50
Run Pace: 07:42.72 /mile
Run Shoe: Montrail Fluid Flex
23 ab/core, e run

Run: 5.00 mile
Run Time: 00:40:20
Run Pace: 08:04 /mile
Run Shoe: Pegasus 26 (R/G-1/2)

Bike: 45.00 mile
Bike Time: 02:24:37
Run: 40.00 mile
Run Time: 04:33:50
24 lift, ab/core
25 Short tempo run, bike

Bike: 18.00 mile
Bike Time: 00:57:00
Bike Pace: 03:10 /mile
Run: 8.00 mile
Run Time: 01:00:10
Run Pace: 07:31.25 /mile
Run Shoe: Nike Swift Run
26 Tmill e run, quick lift too

Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: Duramo 8 white/black
27 ab/core @ 777
28 SHort Galion run

Run: 3.00 mile
Run Time: 00:25:00
Run Pace: 08:20 /mile
Run Shoe: Asics Cumuls 15
29 Germantown 50K - 3rd

Run: 32.00 mile
Run Time: 04:53:30
Run Pace: 09:10.31 /mile
Run Shoe: adizero xt-5 (green/red)
30 ab core

Bike: 18.00 mile
Bike Time: 00:57:00
Run: 48.00 mile
Run Time: 06:58:40
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