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Calendar of A. Kramer - June, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
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

3 lift, ab/core, bike

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

4 E tmill run

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

5 K-ville XC tempo, bike

Bike: 17.00 mile
Bike Time: 00:54:00
Bike Pace: 03:10.58 /mile
Run: 10.20 mile
Run Time: 01:15:00
Run Pace: 07:21.17 /mile
Run Shoe: Duramo Lite (dk blue)

6 lift, ab/core
7 E tmill run

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

8 Galion to XC course with Rick and Lee

Run: 15.00 mile
Run Time: 01:58:00
Run Pace: 07:52 /mile
Run Shoe: Nike Swift Run

9 Galion E run

Run: 5.00 mile
Run Time: 00:40:30
Run Pace: 08:06 /mile
Run Shoe: Asics Cumuls 15

Bike: 29.00 mile
Bike Time: 01:34:00
Run: 40.20 mile
Run Time: 05:13:30

10 E bike

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

11 Lift, ab/core, $5 5K

Run: 3.15 mile, 8.00 mile(11.15 mile)
Run Time: 00:18:41, 00:47:00(01:05:41)
Run Pace: 05:55.87 /mile, 05:52.5 /mile
Run Shoe: Duramo #2 lt. blue , Duramo #2 lt. blue

12 E tmill

Bike: 14.50 mile
Bike Time: 00:45:00
Bike Pace: 03:06.20 /mile
Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: Duramo 8 white/black

13 Lift, ab/core
14 E tmill run

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

15 Salem lake long run, bike, Salem hike

Bike: 20.00 mile
Bike Time: 01:03:00
Bike Pace: 03:09 /mile
Run: 23.00 mile
Run Time: 03:00:00
Run Pace: 07:49.56 /mile
Run Shoe: Trail Duramo Lt. Blue

16 ab/core, e run

Bike: 3.00 mile
Bike Time: 00:16:00
Bike Pace: 05:20 /mile
Run: 5.00 mile
Run Time: 00:40:50
Run Pace: 08:10 /mile
Run Shoe: Adidas 2 Vigor 2 Trail

Bike: 49.50 mile
Bike Time: 02:44:00
Run: 49.65 mile
Run Time: 06:10:31

17 lift, ab/core

Bike: 12.00 mile
Bike Time: 00:39:30
Bike Pace: 03:17.5 /mile

18 E tmill

Run: 5.00 mile
Run Time: 00:40:38
Run Pace: 08:07.6 /mile
Run Shoe: Asics Zaraca 4

19 87654321 D Intervals, bike

Bike: 19.00 mile
Bike Time: 00:59:38
Bike Pace: 03:08.31 /mile
Run: 10.70 mile
Run Time: 01:17:34
Run Pace: 07:14.95 /mile
Run Shoe: Duramo Lite (dk blue)

20 lift, ab/core
21 E tmill

Run: 5.00 mile
Run Time: 00:40:30
Run Pace: 08:06 /mile
Run Shoe: Duramo 8 white/black

22 Salem Lake w/Bryan on bike, SUP/kayak

Run: 15.00 mile
Run Time: 01:57:00
Run Pace: 07:48 /mile
Run Shoe: Brooks Pure Grit

23 E neighborhood run, bike

Bike: 20.00 mile
Bike Time: 01:02:43
Bike Pace: 03:08.15 /mile
Run: 5.00 mile
Run Time: 00:40:00
Run Pace: 08:00 /mile
Run Shoe: Adidas 2 Vigor 2 Trail

Bike: 51.00 mile
Bike Time: 02:41:51
Run: 40.70 mile
Run Time: 05:15:42

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