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Calendar of A. Kramer - July, 2019

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 Tmill run w/strides, bike

Bike: 18.50 mile
Bike Time: 00:58:19
Bike Pace: 03:09.13 /mile
Run: 6.00 mile
Run Time: 00:47:30
Run Pace: 07:55 /mile
Run Shoe: New Balance - Blue/Grey

2 lift, ab/core
3 Tmill w/strides

Run: 5.00 mile
Run Time: 00:39:45
Run Pace: 07:57 /mile
Run Shoe: Asics Zaraca 4

4 Kernersville Rotary 5K, bike

Bike: 21.00 mile
Bike Time: 01:05:43
Bike Pace: 03:07.76 /mile
Run: 4.00 mile, 7.00 mile(11.00 mile)
Run Time: 00:26:00, 00:56:00(01:22:00)
Run Pace: 06:30 /mile, 08:00 /mile
Run Shoe: Saucany Breakthru, Adidas M10 (blue)

5 lift, ab/core
6 Salem Lake w/ 2122 X 3, bike, SUP

Bike: 20.50 mile
Bike Time: 01:05:13
Bike Pace: 03:10.87 /mile
Run: 14.00 mile
Run Time: 01:47:55
Run Pace: 07:42.5 /mile
Run Shoe: Brooks Pure Grit

7 ab/core, e run

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

Bike: 60.00 mile
Bike Time: 03:09:15
Run: 41.00 mile
Run Time: 05:17:50

8 lift, ab/core
9 Easy tmill run / $5 5K - NC PR

Run: 5.00 mile, 3.15 mile, 6.00 mile(14.15 mile)
Run Time: 00:40:45, 00:18:37, 00:47:00(01:46:22)
Run Pace: 08:09 /mile, 05:54.60 /mile, 07:50 /mile
Run Shoe: Duramo 8 white/black, Duramo #2 lt. blue , Duramo #2 lt. blue

10 Salem Lake easy loop

Bike: 19.00 mile
Bike Time: 00:59:00
Bike Pace: 03:06.31 /mile
Run: 7.10 mile
Run Time: 00:57:00
Run Pace: 08:01.69 /mile
Run Shoe: Adizero Sonic (black)

11 lift, ab/core
12 E tmill

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

13 Brandt Lake long run - HOT, bike

Bike: 20.00 mile
Bike Time: 01:04:08
Bike Pace: 03:12.4 /mile
Run: 28.00 mile
Run Time: 04:16:00
Run Pace: 09:08.57 /mile
Run Shoe: Adidas Slingshot Trail

14 ab/core, e run

Run: 5.00 mile
Run Time: 00:41:30
Run Pace: 08:18 /mile
Run Shoe: Asics Speedstar II

Bike: 39.00 mile
Bike Time: 02:03:08
Run: 59.25 mile
Run Time: 08:21:32

15 lift, ab/core, bike

Bike: 13.00 mile
Bike Time: 00:42:30
Bike Pace: 03:16.15 /mile

16 Tmill easy

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

17 Cardova Ks run, Bike, Salem Lake run

Bike: 21.00 mile
Bike Time: 01:08:31
Bike Pace: 03:15.76 /mile
Run: 13.00 mile, 7.00 mile(20.00 mile)
Run Time: 01:34:39, 00:59:32(02:34:11)
Run Pace: 07:16.84 /mile, 08:30.28 /mile
Run Shoe: Duramo Lite (dk blue), Brooks Pure Grit

18 lift, ab/core
19 E tmill w/ 2 strides

Run: 6.00 mile
Run Time: 00:48:30
Run Pace: 08:05 /mile
Run Shoe: Asics Zaraca 4

20 Hobby Trails w/ heat & tempo, HOT bike

Bike: 20.00 mile
Bike Time: 01:05:14
Bike Pace: 03:15.7 /mile
Run: 15.00 mile
Run Time: 01:59:00
Run Pace: 07:56 /mile
Run Shoe: Montrail Rogue Racer (Red)

21 ab/core, e run

Run: 5.90 mile
Run Time: 00:47:30
Run Pace: 08:03.05 /mile
Run Shoe: Adidas Vigor Trail

Bike: 54.00 mile
Bike Time: 02:56:15
Run: 52.90 mile
Run Time: 06:57:11

22
23
24
25
26
27 Park Run 5K?
28
29
30
31
1
2
3 Medoc Meltdown 56K Trail Race?
4
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