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Calendar of A. Kramer - January, 2021

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

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

29 Treadmill w/2 X 6 -8 min. inclines

Run: 5.90 mile
Run Time: 00:50:00
Run Pace: 08:28.47 /mile
Run Shoe: Duramo 8 white/black

30 bike, Salem Lake run- 4 X 15 min. tempos, bike

Bike: 26.00 mile
Bike Time: 01:17:00
Bike Pace: 02:57.69 /mile
Run: 16.20 mile
Run Time: 01:59:10
Run Pace: 07:21.35 /mile
Run Shoe: Nike Swift Run

31 lift, ab/core at PF
1 Tmill easy

Run: 5.00 mile
Run Time: 00:41:00
Run Pace: 08:12 /mile
Run Shoe: Adizero Sonic (black)

2 Pilot Mountain long run, indoor bike...again

Bike: 20.00 mile
Bike Time: 00:55:00
Bike Pace: 02:45 /mile
Run: 23.00 mile
Run Time: 03:28:32
Run Pace: 09:04 /mile
Run Shoe: Adizero XT - 2

3 ab/core, e run

Run: 3.10 mile
Run Time: 00:27:00
Run Pace: 08:42.58 /mile
Run Shoe: Asics Cumuls 15

Bike: 56.00 mile
Bike Time: 02:45:00
Run: 53.20 mile
Run Time: 07:25:42

4 lift, ab/core, bike spin

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

5 treadmill

Run: 6.00 mile
Run Time: 00:50:15
Run Pace: 08:22.5 /mile
Run Shoe: Duramo 8 white/black

6 Salem Lake w/87654321, Indoor bike

Bike: 20.00 mile
Bike Time: 00:55:00
Bike Pace: 02:45 /mile
Run: 12.00 mile
Run Time: 01:30:05
Run Pace: 07:30.41 /mile
Run Shoe: Brooks Pure Grit

7 lift, ab/core at PF
8 E tmill run

Run: 5.50 mile
Run Time: 00:46:39
Run Pace: 08:28.90 /mile
Run Shoe: NB 410 black trail

9 Salem Lake marathon long run, core, bike spin

Bike: 20.00 mile
Bike Time: 00:55:00
Bike Pace: 02:45 /mile
Run: 26.20 mile
Run Time: 03:23:11
Run Pace: 07:45.30 /mile
Run Shoe: Duramo #2 lt. blue

10 Treadmill a.m.

Run: 2.00 mile
Run Time: 00:33:00
Run Pace: 16:30 /mile
Run Shoe: Asics Gel Window

Bike: 50.00 mile
Bike Time: 02:23:00
Run: 51.70 mile
Run Time: 07:03:10

11 lift, ab/core, indoor bike

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

12 Tmill w/inclines

Run: 6.00 mile
Run Time: 00:51:00
Run Pace: 08:30 /mile
Run Shoe: Duramo 8 white/black

13 Run w/tempo, indoor bike

Bike: 20.00 mile
Bike Time: 00:55:00
Bike Pace: 02:45 /mile
Run: 14.00 mile
Run Time: 01:43:00
Run Pace: 07:21.42 /mile
Run Shoe: Nike Pegasus 34

14 Lift, ab/core at PF, p.m. Core H
15 Tmill easy

Run: 5.00 mile
Run Time: 00:42:20
Run Pace: 08:28 /mile
Run Shoe: Asics Zaraca 4

16 Brandt Lake Trail runs, Core, Indoor Bike

Bike: 20.00 mile
Bike Time: 00:55:00
Bike Pace: 02:45 /mile
Run: 19.00 mile
Run Time: 02:30:30
Run Pace: 07:55.26 /mile
Run Shoe: Montrail Rogue Racer (Red)

17

Bike: 50.00 mile
Bike Time: 02:23:00
Run: 44.00 mile
Run Time: 05:46:50

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