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Calendar of A. Kramer - February, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
28 Lift
29 E tmill, indoor bike

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 4.00 mile
Run Time: 00:32:30
Run Pace: 08:07.5 /mile
Run Shoe: Asics Cumuls 15

30 Tempo w/stairs

Run: 9.30 mile
Run Time: 01:08:00
Run Pace: 07:18.70 /mile
Run Shoe: S. Kinvara 2 (red)

31 l
1 E tmill run

Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: Asics Zaraca 4

2 Pilot Mountain / Outdoor bike finally!

Bike: 19.00 mile
Bike Time: 01:00:00
Bike Pace: 03:09.47 /mile
Run: 17.00 mile
Run Time: 02:35:00
Run Pace: 09:07.05 /mile
Run Shoe: Adizero XT - 2

3 ab/core, e run

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

Bike: 35.00 mile
Bike Time: 01:50:00
Run: 41.30 mile
Run Time: 05:44:00

4 lift, ab/core, indoor bike

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

5 Tmill w/stairs, outdoor bike - 70!

Bike: 20.50 mile
Bike Time: 01:04:00
Bike Pace: 03:07.31 /mile
Run: 6.00 mile
Run Time: 00:47:40
Run Pace: 07:56.66 /mile
Run Shoe: Asics Gel Window

6 Tmill @ home then Salem Lake 987654321

Run: 13.00 mile
Run Time: 01:35:05
Run Pace: 07:18.84 /mile
Run Shoe: Duramo Lite (dk blue)

7 E tmill w/steps, outdoor bike - 75 degrees!

Bike: 17.00 mile
Bike Time: 00:54:00
Bike Pace: 03:10.58 /mile
Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: Duramo 8 white/black

8 lift, ab/core
9 Salem lake easy 2 loops

Run: 14.00 mile
Run Time: 01:57:37
Run Pace: 08:24.07 /mile
Run Shoe: Trail Duramo Lt. Blue

10 Geezer Pleaser - 3rd AG time, 2nd overall?

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 11.00 mile
Run Time: 01:20:27
Run Pace: 07:18.81 /mile
Run Shoe: Adidas M10 (blue)

Bike: 63.50 mile
Bike Time: 03:21:00
Run: 50.00 mile
Run Time: 06:28:49

11 tmill and stairs, indoor bike

Bike: 9.00 mile
Bike Time: 00:30:00
Bike Pace: 03:20 /mile
Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: New Balance - Blue/Grey

12 Lift, ab/core
13 Cardova Ks - 14K run, indoor bike

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 11.50 mile
Run Time: 01:23:00
Run Pace: 07:13.04 /mile
Run Shoe: S. Kinvara 2 (red)

14 lift, ab/core
15 Tmill e run

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

16 Pilot Mtn. long run / indoor bike

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 23.00 mile
Run Time: 03:50:00
Run Pace: 10:00 /mile
Run Shoe: Montrail Rogue R Blue

17 ab/core, e run

Run: 6.00 mile
Run Time: 00:50:00
Run Pace: 08:20 /mile
Run Shoe: Adidas Vigor Trail

Bike: 41.00 mile
Bike Time: 02:10:00
Run: 52.50 mile
Run Time: 07:39:00

18
19
20
21
22
23
24 Couch Mtn 5 Miler?
25
26
27
28
1
2
3
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