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Calendar of A. Kramer - May, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

6 lift, ab/core, p.m. bike

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

7 2122 X 5 workout, bike workout

Bike: 18.00 mile
Bike Time: 00:57:40
Bike Pace: 03:12.22 /mile
Run: 10.00 mile
Run Time: 01:15:00
Run Pace: 07:30 /mile
Run Shoe: Duramo Lite (dk blue)

8 Tmill e run

Bike: 3.00 mile
Bike Time: 00:15:00
Bike Pace: 05:00 /mile
Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: Duramo 8 white/black

9 Lift, ab/core
10 tmill w/strides

Run: 5.00 mile
Run Time: 00:39:50
Run Pace: 07:58 /mile
Run Shoe: New Balance - Blue/Grey

11 Declan Dash 5K, Bike before rain

Bike: 15.00 mile
Bike Time: 00:48:00
Bike Pace: 03:12 /mile
Run: 10.50 mile
Run Time: 01:18:00
Run Pace: 07:25.71 /mile
Run Shoe: Saucany Breakthru

12 e run

Run: 5.00 mile
Run Time: 00:40:18
Run Pace: 08:03.6 /mile
Run Shoe: Brooks Ghost 2

Bike: 48.00 mile
Bike Time: 02:40:40
Run: 35.50 mile
Run Time: 04:33:08

13 lift, ab/core
14 Indoor bike a.m., $5 5k - light tempo

Bike: 12.00 mile
Bike Time: 00:40:00
Bike Pace: 03:20 /mile
Run: 8.00 mile
Run Time: 01:00:00
Run Pace: 07:30 /mile
Run Shoe: S. Kinvara 2 (red)

15 E tmill run, bike

Bike: 15.00 mile
Bike Time: 00:47:47
Bike Pace: 03:11.13 /mile
Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: Duramo 8 white/black

16 lift, ab/core
17 E HIE London Tmill

Run: 3.00 mile
Run Time: 00:24:20
Run Pace: 08:06.66 /mile
Run Shoe: Asics Cumuls 15

18 Tie Dye 32 Mile Trail Race - 3rd!

Run: 32.00 mile
Run Time: 04:56:20
Run Pace: 09:15.62 /mile
Run Shoe: Adizero XT -3 (blue)

19 lift, ab/core at HIE, walks

Bike: 27.00 mile
Bike Time: 01:27:47
Run: 48.00 mile
Run Time: 07:00:40

20 Walking
21 ab/core, bike

Bike: 17.00 mile
Bike Time: 00:54:06
Bike Pace: 03:10.94 /mile

22 E tmill run, bike

Bike: 12.00 mile
Bike Time: 00:39:40
Bike Pace: 03:18.33 /mile
Run: 5.00 mile
Run Time: 00:40:20
Run Pace: 08:04 /mile
Run Shoe: New Balance - Blue/Grey

23 lift, ab/core
24 E tmill run, bike

Bike: 10.00 mile
Bike Time: 00:34:00
Bike Pace: 03:24 /mile
Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: Asics Zaraca 4

25 Salem lake w/Fartlek, bike, work around house

Bike: 20.00 mile
Bike Time: 01:03:00
Bike Pace: 03:09 /mile
Run: 11.50 mile
Run Time: 01:30:00
Run Pace: 07:49.56 /mile
Run Shoe: Brooks Pure Grit

26 ab/core, e run

Run: 5.00 mile
Run Time: 00:40:05
Run Pace: 08:01 /mile
Run Shoe: Brooks Ghost 2

Bike: 59.00 mile
Bike Time: 03:10:46
Run: 26.50 mile
Run Time: 03:30:25

27 lift, ab/core, bike

Bike: 20.50 mile
Bike Time: 01:05:00
Bike Pace: 03:10.24 /mile

28 E tmill run

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

29 Tempo intervals on XC course, bike

Bike: 18.00 mile
Bike Time: 00:56:27
Bike Pace: 03:08.16 /mile
Run: 10.70 mile
Run Time: 01:19:16
Run Pace: 07:24.48 /mile
Run Shoe: Adizero Sonic (black)

30 lift, ab/core
31 E tmill run

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

1 Salem lake with longer tempo, bike, SL hike

Bike: 20.00 mile
Bike Time: 01:02:36
Bike Pace: 03:07.8 /mile
Run: 17.00 mile
Run Time: 02:05:00
Run Pace: 07:21.17 /mile
Run Shoe: Adidas M10 (blue)

2 e run

Run: 5.00 mile
Run Time: 00:41:30
Run Pace: 08:18 /mile
Run Shoe: Adidas 2 Vigor 2 Trail

Bike: 58.50 mile
Bike Time: 03:04:03
Run: 42.70 mile
Run Time: 05:25:46

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