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Calendar of A. Kramer - February, 2021

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 lift, ab/core, Core H in p.m.
2 Bike spin

Bike: 13.00 mile
Bike Time: 00:40:00
Bike Pace: 03:04.61 /mile

3 Salem Lake, indoor bike p.m.

Bike: 19.00 mile
Bike Time: 00:53:00
Bike Pace: 02:47.36 /mile
Run: 7.10 mile
Run Time: 00:56:25
Run Pace: 07:56.76 /mile
Run Shoe: Brooks Pure Grit

4 Lift, ab/core at PF, Core H p.m. at home
5 E tmill

Run: 5.00 mile
Run Time: 00:42:30
Run Pace: 08:30 /mile
Run Shoe: Duramo 8 white/black

6 ab/core, Salem Lake, Core H+, Bike spin

Bike: 20.00 mile
Bike Time: 00:54:00
Bike Pace: 02:42 /mile
Run: 17.00 mile
Run Time: 02:27:00
Run Pace: 08:38.82 /mile
Run Shoe: Nike Pegasus 34

7 Recovery treadmill and walk outside

Run: 3.00 mile
Run Time: 00:45:00
Run Pace: 15:00 /mile
Run Shoe: Asics Gel Window

Bike: 52.00 mile
Bike Time: 02:27:00
Run: 32.10 mile
Run Time: 04:50:55

8 lift, ab/core, bike spin

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

9 tmill w/inclines

Run: 5.50 mile
Run Time: 00:47:00
Run Pace: 08:32.72 /mile
Run Shoe: NB 410 black trail

10 Salem Lake 87654321, indoor bike p.m.

Bike: 20.00 mile
Bike Time: 00:54:00
Bike Pace: 02:42 /mile
Run: 10.50 mile
Run Time: 01:19:17
Run Pace: 07:33.04 /mile
Run Shoe: Duramo 9 grey/red

11 lift, ab/core @ PF, Core H in p.m.
12 E tmill run w/inclines

Run: 5.00 mile
Run Time: 00:42:30
Run Pace: 08:30 /mile
Run Shoe: Duramo 8 white/black

13 Core, Tmill walk w/inclines, CoreH + bike spin

Bike: 10.00 mile
Bike Time: 00:32:00
Bike Pace: 03:12 /mile
Run: 2.00 mile
Run Time: 00:32:00
Run Pace: 16:00 /mile
Run Shoe: Asics Gel Window

14 Pilot Mountain - Surreal Ice at top! / Indoor Bike

Bike: 18.00 mile
Bike Time: 00:49:00
Bike Pace: 02:43.33 /mile
Run: 25.00 mile
Run Time: 03:50:25
Run Pace: 09:13 /mile
Run Shoe: Adidas Slingshot Trail

Bike: 58.00 mile
Bike Time: 02:48:00
Run: 48.00 mile
Run Time: 07:11:12

15 Lift, ab/core at PF / indoor bike

Bike: 11.00 mile
Bike Time: 00:35:00
Bike Pace: 03:10.90 /mile

16 E tmill

Run: 5.00 mile
Run Time: 00:42:30
Run Pace: 08:30 /mile
Run Shoe: Asics Zaraca 4

17 Salem Lake tempo, indoor bike

Bike: 20.00 mile
Bike Time: 00:54:00
Bike Pace: 02:42 /mile
Run: 11.50 mile
Run Time: 01:25:00
Run Pace: 07:23.47 /mile
Run Shoe: Brooks Pure Grit

18 lift, ab/core, Core H
19 E tmill w/inclines

Run: 5.00 mile
Run Time: 00:42:40
Run Pace: 08:32 /mile
Run Shoe: Duramo 8 white/black

20 Salem Lake long run w/trails & hills, Core, I bike

Bike: 21.00 mile
Bike Time: 00:57:00
Bike Pace: 02:42.85 /mile
Run: 23.00 mile
Run Time: 03:10:52
Run Pace: 08:17.91 /mile
Run Shoe: Nike Pegasus 34

21 E tmill w/inclines, Six 20+ milers in 2021!

Run: 4.00 mile
Run Time: 00:45:00
Run Pace: 11:15 /mile
Run Shoe: Asics Gel Window

Bike: 52.00 mile
Bike Time: 02:26:00
Run: 48.50 mile
Run Time: 06:46:02

22 lift, ab/core, Core H &indoor bike

Bike: 11.00 mile
Bike Time: 00:35:00
Bike Pace: 03:10.90 /mile

23 E tmill run

Run: 6.00 mile
Run Time: 00:51:00
Run Pace: 08:30 /mile
Run Shoe: NB 410 black trail

24 To and on Kville XC course, outdoor!!! bike

Bike: 23.00 mile
Bike Time: 01:04:40
Bike Pace: 02:48.69 /mile
Run: 13.50 mile
Run Time: 01:39:40
Run Pace: 07:22.96 /mile
Run Shoe: Adidas Boston Blue (16's)

25 Tweaked back lift, core, Core H p.m.
26 Sore back, light tmill

Run: 3.00 mile
Run Time: 00:30:00
Run Pace: 10:00 /mile
Run Shoe: Duramo 8 white/black

27 Sore back, core, tmill, indoor bike

Bike: 10.00 mile
Bike Time: 00:32:00
Bike Pace: 03:12 /mile
Run: 3.00 mile
Run Time: 00:27:00
Run Pace: 09:00 /mile
Run Shoe: Asics Cumuls 15

28 Salem Lake long run w/hills, outdoor bike

Bike: 20.00 mile
Bike Time: 00:59:33
Bike Pace: 02:58.65 /mile
Run: 19.10 mile
Run Time: 02:37:17
Run Pace: 08:14.08 /mile
Run Shoe: Nike Pegasus 34

Bike: 64.00 mile
Bike Time: 03:11:13
Run: 44.60 mile
Run Time: 06:04:57

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