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Calendar of A. Kramer - April, 2019

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

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

2 New Freemotion treadmill

Run: 5.50 mile
Run Time: 00:44:00
Run Pace: 08:00 /mile
Run Shoe: Duramo 8 white/black

3 Salem Lake 7654321 D Int, Outdoor bike

Bike: 17.00 mile
Bike Time: 00:53:00
Bike Pace: 03:07.05 /mile
Run: 12.00 mile
Run Time: 01:27:54
Run Pace: 07:19.5 /mile
Run Shoe: Adidas M10 (blue)

4 lift, ab/core
5 Johnson City easy rainy run, lots of hiking6

Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: Asics Cumuls 15

6 Johnson City - 2122 intervals, bike

Bike: 18.50 mile
Bike Time: 00:58:45
Bike Pace: 03:10.54 /mile
Run: 11.50 mile
Run Time: 01:25:00
Run Pace: 07:23.47 /mile
Run Shoe: Duramo Lite (dk blue)

7 lift, ab/core, e tmill run

Run: 5.00 mile
Run Time: 00:40:05
Run Pace: 08:01 /mile
Run Shoe: Asics Zaraca 4

Bike: 45.50 mile
Bike Time: 02:24:45
Run: 40.00 mile
Run Time: 05:04:59

8 lift, ab/core
9 E run, $5 5K

Run: 5.00 mile, 8.50 mile(13.50 mile)
Run Time: 00:40:00, 01:02:00(01:42:00)
Run Pace: 08:00 /mile, 07:17.64 /mile
Run Shoe: Duramo 8 white/black, S. Kinvara 2 (red)

10 Salem lake easy loop

Bike: 17.00 mile
Bike Time: 00:53:17
Bike Pace: 03:08.05 /mile
Run: 7.10 mile
Run Time: 01:00:00
Run Pace: 08:27.04 /mile
Run Shoe: Adizero Sonic (black)

11 lift, ab/core
12 e run with strides

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

13 No 5K, so long run at Brandt lake, indoor bike

Bike: 14.00 mile
Bike Time: 00:45:00
Bike Pace: 03:12.85 /mile
Run: 23.00 mile
Run Time: 03:28:38
Run Pace: 09:04.26 /mile
Run Shoe: Adizero XT - 2

14 ab/core, e run

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

Bike: 31.00 mile
Bike Time: 01:38:17
Run: 53.60 mile
Run Time: 07:30:38

15 lift, ab/core, indoor bike

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

16 Tmill e run

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

17 Cardova Ks - HMP/10k effort, outdoor bike

Bike: 17.50 mile
Bike Time: 00:54:42
Bike Pace: 03:07.54 /mile
Run: 12.50 mile
Run Time: 01:30:27
Run Pace: 07:14.16 /mile
Run Shoe: Adidas M10 (blue)

18 lift, ab/core in p.m., mara bike

Bike: 2.00 mile
Bike Time: 00:12:00
Bike Pace: 06:00 /mile

19 tmill/outside

Bike: 10.00 mile
Bike Time: 00:33:00
Bike Pace: 03:18 /mile
Run: 6.00 mile
Run Time: 00:48:10
Run Pace: 08:01.66 /mile
Run Shoe: Asics Zaraca 4

20 Salem lake w/some tempo & hills, indoor bike

Bike: 14.50 mile
Bike Time: 00:45:00
Bike Pace: 03:06.20 /mile
Run: 19.00 mile
Run Time: 02:27:34
Run Pace: 07:46 /mile
Run Shoe: Nike Swift Run

21 ab/core, e run

Run: 5.00 mile
Run Time: 00:40:10
Run Pace: 08:02 /mile
Run Shoe: Asics Cumuls 15

Bike: 54.00 mile
Bike Time: 02:57:42
Run: 48.50 mile
Run Time: 06:14:21

22 lift, ab/core, e outdoor bike

Bike: 11.50 mile
Bike Time: 00:38:40
Bike Pace: 03:21.73 /mile

23 Tmill e run

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

24 Salem lake w/987654321, outdoor bike - 80s!

Bike: 18.00 mile
Bike Time: 00:57:00
Bike Pace: 03:10 /mile
Run: 12.00 mile
Run Time: 01:28:00
Run Pace: 07:20 /mile
Run Shoe: Duramo Lite (dk blue)

25 lift, ab/core
26 Tmill e run

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

27 Pilot Mtn. Long run, outdoor bike

Bike: 20.00 mile
Bike Time: 01:03:00
Bike Pace: 03:09 /mile
Run: 26.00 mile
Run Time: 04:17:00
Run Pace: 09:53.07 /mile
Run Shoe: Montrail Rogue R Blue

28 ab/core, e run

Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: Brooks Ghost 2

Bike: 49.50 mile
Bike Time: 02:38:40
Run: 56.00 mile
Run Time: 08:09:00

29 lift, ab/core, mara bike

Bike: 2.00 mile

30 P.M. heat acclimation bike and Salem Lake run

Bike: 19.50 mile
Bike Time: 01:01:26
Bike Pace: 03:09.02 /mile
Run: 17.00 mile
Run Time: 02:16:00
Run Pace: 08:00 /mile
Run Shoe: S. Kinvara 2 (red)

1 Tmill e run

Bike: 12.00 mile
Bike Time: 00:40:20
Bike Pace: 03:21.66 /mile
Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: Duramo 8 white/black

2 lift, ab/core
3 e tmill w/strides

Run: 5.00 mile
Run Time: 00:39:50
Run Pace: 07:58 /mile
Run Shoe: Asics Zaraca 4

4 Beating Cancer 5K / Bike

Bike: 17.50 mile
Bike Time: 00:55:00
Bike Pace: 03:08.57 /mile
Run: 2.00 mile, 8.50 mile(10.50 mile)
Run Time: 00:16:00, 01:02:00(01:18:00)
Run Pace: 08:00 /mile, 07:17.64 /mile
Run Shoe: Adidas M10 (blue), Duramo #2 lt. blue

5 Salem lake

Run: 12.00 mile
Run Time: 01:35:52
Run Pace: 07:59.33 /mile
Run Shoe: Asics Cumuls 15

Bike: 51.00 mile
Bike Time: 02:36:46
Run: 50.50 mile
Run Time: 06:37:42

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