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Calendar of A. Kramer - April, 2021

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

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

30 Tmill easy

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

31 Salem Lake w/2 X4 and 3X4, Indoor bike

Bike: 21.00 mile
Bike Time: 00:55:00
Bike Pace: 02:37.14 /mile
Run: 10.00 mile
Run Time: 01:15:35
Run Pace: 07:33.5 /mile
Run Shoe: Trail Duramo Lt. Blue

1 lift, ab/core
2 E bike, WINDY run w/tempo, Indoor bike #2

Bike: 10.00 mile, 20.00 mile(30.00 mile)
Bike Time: 00:32:00, 00:50:00(01:22:00)
Bike Pace: 03:12 /mile, 02:30 /mile
Run: 12.00 mile
Run Time: 01:26:13
Run Pace: 07:11.08 /mile
Run Shoe: Adidas Boston Blue (16's)

3 Core H + core, lt. strength training
4 Lake Brandt Trails long run / Outdoor bike

Bike: 21.00 mile
Bike Time: 01:01:30
Bike Pace: 02:55.71 /mile
Run: 18.00 mile
Run Time: 02:32:00
Run Pace: 08:26.66 /mile
Run Shoe: Montrail Rogue R Blue

Bike: 83.00 mile
Bike Time: 03:53:30
Run: 45.00 mile
Run Time: 05:56:18

5 lift, ab/core

Bike: 13.00 mile
Bike Time: 00:40:25
Bike Pace: 03:06.53 /mile

6 Tmill easy

Run: 5.00 mile
Run Time: 00:42:30
Run Pace: 08:30 /mile
Run Shoe: NB 410 black trail

7 7654321 min. intervals / outdoors bike

Bike: 21.00 mile
Bike Time: 01:00:28
Bike Pace: 02:52.76 /mile
Run: 10.00 mile
Run Time: 01:15:00
Run Pace: 07:30 /mile
Run Shoe: Brooks Pure Grit

8 lift, ab/core
9 tempo run - FINALLY! , outdoor bike

Bike: 20.00 mile
Bike Time: 00:56:00
Bike Pace: 02:48 /mile
Run: 9.00 mile, 2.50 mile(11.50 mile)
Run Time: 01:01:46, 00:20:00(01:21:46)
Run Pace: 06:51.77 /mile, 08:00 /mile
Run Shoe: Nike Zoom Flyknits, New Balance - Blue/Grey

10 Ab/core, Property hiking

Run: 3.00 mile
Run Time: 00:35:00
Run Pace: 11:40 /mile
Run Shoe: Nike (RWB) Hayw 3+

11 Salem lake long with trails, WINDY bike

Bike: 21.00 mile
Bike Time: 01:01:24
Bike Pace: 02:55.42 /mile
Run: 19.00 mile
Run Time: 02:44:00
Run Pace: 08:37.89 /mile
Run Shoe: Duramo 9 grey/red

Bike: 75.00 mile
Bike Time: 03:38:17
Run: 48.50 mile
Run Time: 06:38:16

12 lift, ab/core, indoor bike

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

13 E tmill

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

14 Salem lake 2s and 3s / Outdoor bike

Bike: 21.00 mile
Bike Time: 01:01:35
Bike Pace: 02:55.95 /mile
Run: 10.00 mile
Run Time: 01:16:48
Run Pace: 07:40.8 /mile
Run Shoe: Adizero Sonic (black)

15 lift, ab/core, Core H in p.m.
16 Tempos, outdoor bike

Bike: 21.00 mile
Bike Time: 01:01:13
Bike Pace: 02:54.90 /mile
Run: 12.00 mile
Run Time: 01:27:30
Run Pace: 07:17.5 /mile
Run Shoe: Adidas Boston Blue (16's)

17 Core H and core
18

Bike: 53.00 mile
Bike Time: 02:37:48
Run: 27.00 mile
Run Time: 03:26:48

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1 Myrtle Beach Half Marathon pacing
2
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