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Calendar of A. Kramer - January, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
31 lift, ab/core, indoor bike

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

1 A little run tempo, Outdoor bike on 1/1!

Bike: 19.50 mile
Bike Time: 01:02:34
Bike Pace: 03:12.51 /mile
Run: 8.00 mile
Run Time: 01:01:04
Run Pace: 07:38 /mile
Run Shoe: S. Kinvara 2 (red)

2 E tmill run

Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: Duramo 8 white/black

3 lift, ab/core
4 E tmill run

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

5 Frosty 50K - Heavy Competition

Run: 31.20 mile, 0.50 mile(31.70 mile)
Run Time: 04:03:35, 00:04:00(04:07:35)
Run Pace: 07:48.42 /mile, 08:00 /mile
Run Shoe: Duramo #2 lt. blue , Duramo #2 lt. blue

6 ab/core

Bike: 31.50 mile
Bike Time: 01:42:34
Run: 47.70 mile
Run Time: 06:12:39

7 lift
8 E tmill run, ab/core

Run: 4.00 mile
Run Time: 00:32:00
Run Pace: 08:00 /mile
Run Shoe: Duramo 8 white/black

9 7654321 D Int Run, Indoor bike

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 9.50 mile
Run Time: 01:11:43
Run Pace: 07:32.94 /mile
Run Shoe: Duramo Lite (dk blue)

10 ab/core, e run @ P Fitness again

Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: New Balance - Blue/Grey

11 PF lift
12 Highpoint Run , indoor bike

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 15.00 mile
Run Time: 01:59:30
Run Pace: 07:58 /mile
Run Shoe: Trail Duramo Lt. Blue

13 ab/core, e run

Run: 5.00 mile
Run Time: 00:40:15
Run Pace: 08:03 /mile
Run Shoe: Adidas Vigor Trail

Bike: 32.00 mile
Bike Time: 01:40:00
Run: 38.50 mile
Run Time: 05:03:28

14 lift, ab/core, indoor bike

Bike: 11.00 mile
Bike Time: 00:35:00
Bike Pace: 03:10.90 /mile

15 Tmill

Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: Duramo 8 white/black

16 Tmill P. Fitness tempo 5s, indoor bike

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 11.00 mile
Run Time: 01:20:00
Run Pace: 07:16.36 /mile
Run Shoe: Adidas Duramo Blue

17 lift, ab/core
18 Tmill e run

Run: 5.50 mile
Run Time: 00:44:00
Run Pace: 08:00 /mile
Run Shoe: Asics Zaraca 4

19 ab/core, Salem Lake w/hill rep, indoor bike

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 12.00 mile
Run Time: 01:35:00
Run Pace: 07:55 /mile
Run Shoe: Adidas M10 (yellow)

20 Easy neighborhood run

Run: 5.00 mile
Run Time: 00:40:30
Run Pace: 08:06 /mile
Run Shoe: Adidas Vigor Trail

Bike: 43.00 mile
Bike Time: 02:15:00
Run: 39.50 mile
Run Time: 05:07:30

21
22
23
24
25
26 NCFA 50K
27
28
29
30
31
1
2
3
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