<

Calendar of A. Kramer - March, 2020

Change Month
>
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
24 lift, ab/core, indoor bike

Bike: 10.00 mile
Bike Time: 00:33:00
Bike Pace: 03:18 /mile
25 stairs, tmill, stairs

Run: 7.00 mile
Run Time: 00:55:30
Run Pace: 07:55.71 /mile
Run Shoe: Duramo 8 white/black
26 Run with 10'X3, 3'X4

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 12.50 mile
Run Time: 01:33:00
Run Pace: 07:26.4 /mile
Run Shoe: New Balance - Blue/Grey
27 lift, ab/core
28 Tmill

Run: 7.00 mile
Run Time: 00:56:00
Run Pace: 08:00 /mile
Run Shoe: Adidas Bounce
29 long road run /

Bike: 16.00 mile
Bike Time: 00:50:00
Bike Pace: 03:07.5 /mile
Run: 10.00 mile, 12.50 mile(22.50 mile)
Run Time: 01:17:34, 01:27:30(02:45:04)
Run Pace: 07:45.4 /mile, 07:00 /mile
Run Shoe: Duramo #2 lt. blue , Adidas Boston 8 Black
1 ab/core, e run

Run: 5.00 mile
Run Time: 00:42:12
Run Pace: 08:26.4 /mile
Run Shoe: Asics Gel Attack

Bike: 42.00 mile
Bike Time: 02:13:00
Run: 54.00 mile
Run Time: 06:51:46
2 lift, ab/core, indoor bike

Bike: 10.00 mile
Bike Time: 00:33:00
Bike Pace: 03:18 /mile
3 stairs, tmill, stairs

Run: 7.00 mile
Run Time: 00:55:30
Run Pace: 07:55.71 /mile
Run Shoe: Asics Zaraca 4
4 P tempo, outdoor bike!

Bike: 17.50 mile
Bike Time: 00:54:27
Bike Pace: 03:06.68 /mile
Run: 12.00 mile
Run Time: 01:29:44
Run Pace: 07:28.66 /mile
Run Shoe: Duramo Lite (dk blue)
5 lift, ab/core
6 stairs, tmill, stairs, tmill, stairs

Run: 6.50 mile
Run Time: 00:52:00
Run Pace: 08:00 /mile
Run Shoe: NB 410 black trail
7 bike, Salem lake w/pavement, bike

Bike: 22.00 mile
Bike Time: 01:10:00
Bike Pace: 03:10.90 /mile
Run: 16.80 mile
Run Time: 02:05:38
Run Pace: 07:28.69 /mile
Run Shoe: Duramo 9 grey/red
8 ab/core, e run - COLD

Run: 5.20 mile
Run Time: 00:41:33
Run Pace: 07:59.42 /mile
Run Shoe: Nike Swift Run

Bike: 49.50 mile
Bike Time: 02:37:27
Run: 47.50 mile
Run Time: 06:04:25
9 lift, ab/core, indoor bike

Bike: 11.00 mile
Bike Time: 00:37:00
Bike Pace: 03:21.81 /mile
10 Tempo run

Run: 9.00 mile
Run Time: 01:05:00
Run Pace: 07:13.33 /mile
Run Shoe: Brooks T4 Racers
11 E tmill, outdoor bike

Bike: 16.50 mile
Bike Time: 00:52:33
Bike Pace: 03:11.09 /mile
Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: Asics Zaraca 4
12 lift, ab/core
13 E tmill

Run: 4.00 mile
Run Time: 00:32:00
Run Pace: 08:00 /mile
Run Shoe: NB 410 black trail
14 URE Marathon

Run: 27.00 mile
Run Shoe: adizero xt-5 (green/red)
15 ab/core, bike spin

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

Bike: 37.50 mile
Bike Time: 02:02:33
Run: 46.00 mile
Run Time: 02:25:00
16 Last lift/ab/core @PF for now
17 E run, bike

Bike: 6.00 mile
Bike Time: 00:20:00
Bike Pace: 03:20 /mile
Run: 4.00 mile
Run Time: 00:33:00
Run Pace: 08:15 /mile
Run Shoe: Asics Zaraca 4
18 7654321 D Intervals, outdoor bike

Bike: 17.00 mile
Bike Time: 00:53:42
Bike Pace: 03:09.52 /mile
Run: 9.80 mile
Run Time: 01:15:00
Run Pace: 07:39.18 /mile
Run Shoe: Duramo 9 grey/red
19 lift, ab/core
20 E tmill/outside

Run: 5.00 mile
Run Time: 00:40:30
Run Pace: 08:06 /mile
Run Shoe: NB 410 black trail
21 Salem Lake w/10 mile tempo , outdoor bike

Bike: 19.50 mile
Bike Time: 01:01:39
Bike Pace: 03:09.69 /mile
Run: 19.00 mile
Run Time: 02:25:00
Run Pace: 07:37.89 /mile
Run Shoe: Adidas Duramo Slate
22 E run , ab/core

Run: 5.00 mile
Run Time: 00:44:00
Run Pace: 08:48 /mile
Run Shoe: Brooks Ghost 2

Bike: 42.50 mile
Bike Time: 02:15:21
Run: 42.80 mile
Run Time: 05:37:30
23 lift, ab/core, bike

Bike: 12.00 mile
Bike Time: 00:40:00
Bike Pace: 03:20 /mile
24 E tmill w/ 3 strides

Run: 6.00 mile
Run Time: 00:48:00
Run Pace: 08:00 /mile
Run Shoe: Asics Gel Window
25 Run w/40' tempo and 1'iX10, bike outside

Bike: 18.00 mile
Bike Time: 00:57:34
Bike Pace: 03:11.88 /mile
Run: 14.40 mile
Run Time: 01:46:22
Run Pace: 07:23.19 /mile
Run Shoe: Duramo 9 grey/red
26 lift, ab/core
27 Tmill/outside bike

Bike: 12.00 mile
Bike Time: 00:40:00
Bike Pace: 03:20 /mile
Run: 6.00 mile
Run Time: 00:49:00
Run Pace: 08:10 /mile
Run Shoe: NB 410 black trail
28 ab/core, e run

Run: 5.00 mile
Run Time: 00:40:50
Run Pace: 08:10 /mile
Run Shoe: Adidas Boston Blue (16's)
29 Warm long run w/the crew, warm bike too!

Bike: 20.00 mile
Bike Time: 01:02:24
Bike Pace: 03:07.2 /mile
Run: 20.00 mile
Run Time: 02:32:26
Run Pace: 07:37.3 /mile
Run Shoe: Duramo #2 lt. blue

Bike: 62.00 mile
Bike Time: 03:19:58
Run: 51.40 mile
Run Time: 06:36:38
Please enter your exercise information