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Calendar of A. Kramer - March, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
25 E tmill run

Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: New Balance - Blue/Grey

26 lift, ab/core, outdoor bike

Bike: 17.50 mile
Bike Time: 00:55:00
Bike Pace: 03:08.57 /mile

27 Brandt Lake trail run / indoor bike

Bike: 12.00 mile
Bike Time: 00:40:00
Bike Pace: 03:20 /mile
Run: 14.50 mile
Run Time: 02:00:00
Run Pace: 08:16.55 /mile
Run Shoe: Adizero XT - 2

28 lift, ab/core
1 E tmill w/6'stairs

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

2 Salem lake w/some tempo, Outdoor bike

Bike: 19.50 mile
Bike Time: 01:01:20
Bike Pace: 03:08.71 /mile
Run: 11.20 mile
Run Time: 01:24:00
Run Pace: 07:30 /mile
Run Shoe: Adizero Sonic (black)

3 ab/core, e run

Run: 5.00 mile
Run Time: 00:40:05
Run Pace: 08:01 /mile
Run Shoe: Pegasus 26 (R/G-1/2)

Bike: 49.00 mile
Bike Time: 02:36:20
Run: 41.70 mile
Run Time: 05:32:05

4 lift, ab/core, bike spin indoors

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

5 treadmill with light tempo

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 8.00 mile
Run Time: 00:58:51
Run Pace: 07:21.37 /mile
Run Shoe: Adidas M10 (yellow)

6 E tmill run

Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: Asics Zaraca 4

7 lift, ab/core
8 E tmill run

Run: 3.50 mile
Run Time: 00:28:00
Run Pace: 08:00 /mile
Run Shoe: Duramo 8 white/black

9 URE Trail Marathon - HARDEST MARATHON EVER!

Run: 27.00 mile
Run Time: 04:33:03
Run Pace: 10:06.77 /mile
Run Shoe: Adizero XT -3 (blue)

10 ab/core, bike spin

Bike: 6.00 mile
Bike Time: 00:20:00
Bike Pace: 03:20 /mile

Bike: 31.00 mile
Bike Time: 01:40:00
Run: 43.50 mile
Run Time: 06:39:54

11 Head cold, lift, ab/core
12 E tmill run

Bike: 14.00 mile
Bike Time: 00:45:00
Bike Pace: 03:12.85 /mile
Run: 4.00 mile
Run Time: 00:32:30
Run Pace: 08:07.5 /mile
Run Shoe: Asics Zaraca 4

13 654321 Tmill run

Run: 8.20 mile
Run Time: 00:59:40
Run Pace: 07:16.58 /mile
Run Shoe: Duramo #2 lt. blue

14 E run - Starmont area

Bike: 16.50 mile
Bike Time: 00:51:42
Bike Pace: 03:08 /mile
Run: 5.00 mile
Run Time: 00:40:12
Run Pace: 08:02.4 /mile
Run Shoe: Adizero Sonic (black)

15 lift, ab/core at PF - last one for now...
16 Salem Lake Easy loop

Run: 7.20 mile
Run Time: 01:02:20
Run Pace: 08:39.44 /mile
Run Shoe: Asics Gel Window

17 Hard Hill Climb 10 miler - 1st!!

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 15.00 mile
Run Time: 01:51:00
Run Pace: 07:24 /mile
Run Shoe: Saucany Breakthru

Bike: 46.50 mile
Bike Time: 02:26:42
Run: 39.40 mile
Run Time: 05:05:42

18 lift, ab/core
19 E tmill run, lotus bike

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: Pegasus 26 (R/G-1/2)

20 5' X 6 intervals

Run: 11.00 mile
Run Time: 01:20:00
Run Pace: 07:16.36 /mile
Run Shoe: New Balance - Blue/Grey

21 lift, ab/core, bike

Bike: 14.50 mile
Bike Time: 00:45:00
Bike Pace: 03:06.20 /mile

22 Tmill e run

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

23 Salem lake / indoor bike

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 16.30 mile
Run Time: 02:05:25
Run Pace: 07:41.65 /mile
Run Shoe: Adidas M10 (yellow)

24 ab/core, e run

Run: 5.00 mile
Run Time: 00:41:20
Run Pace: 08:16 /mile
Run Shoe: Brooks Ghost 2

Bike: 46.50 mile
Bike Time: 02:25:00
Run: 43.30 mile
Run Time: 05:34:45

25 lift, ab/core, indoor bike

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

26 tmill/outside

Run: 6.00 mile
Run Time: 00:48:20
Run Pace: 08:03.33 /mile
Run Shoe: Asics Zaraca 4

27 tmill - belt slip/indoor bike, Salem Lake Interval

Bike: 9.00 mile
Bike Time: 00:30:00
Bike Pace: 03:20 /mile
Run: 2.00 mile, 12.00 mile(14.00 mile)
Run Time: 00:16:00, 01:30:00(01:46:00)
Run Pace: 08:00 /mile, 07:30 /mile
Run Shoe: Duramo 8 white/black, S. Kinvara 2 (red)

28 lift, ab/core, indoor bike

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile

29 Neighborhood run

Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: Adizero Sonic (black)

30 ab/core, Run to Glen HS

Bike: 16.00 mile
Bike Time: 00:49:22
Bike Pace: 03:05.12 /mile
Run: 5.00 mile
Run Time: 00:39:50
Run Pace: 07:58 /mile
Run Shoe: Asics Cumuls 15

31 Brandt Lake area long run

Run: 22.00 mile
Run Time: 03:00:00
Run Pace: 08:10.90 /mile
Run Shoe: Adidas Slingshot Trail

Bike: 52.00 mile
Bike Time: 02:44:22
Run: 52.00 mile
Run Time: 06:54:10

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