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Calendar of A. Kramer - October, 2021

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

Bike: 10.00 mile
Bike Time: 00:32:00
Bike Pace: 03:12 /mile

28 Tmill easy / Salem Lake w/intervals

Run: 5.00 mile, 9.50 mile(14.50 mile)
Run Time: 00:43:00, 01:15:00(01:58:00)
Run Pace: 08:36 /mile, 07:53.68 /mile
Run Shoe: NB 410 black trail, Adizero Sonic (black)

29 Tmill easy , bike

Bike: 20.00 mile
Bike Time: 01:00:00
Bike Pace: 03:00 /mile
Run: 5.00 mile
Run Time: 00:43:00
Run Pace: 08:36 /mile
Run Shoe: Asics Zaraca 4

30 lift, ab/core, Core H in p.m.
1 50 at 50! - Bike, long run ,bike

Bike: 30.00 mile
Bike Time: 01:30:00
Bike Pace: 03:00 /mile
Run: 20.00 mile
Run Time: 02:32:00
Run Pace: 07:36 /mile
Run Shoe: Mizuno Rider 23 Blue

2 ab/core, tmill walk

Run: 1.50 mile
Run Time: 00:25:00
Run Pace: 16:40 /mile
Run Shoe: Brooks Ghost 2

3 Salem Lake w/tempo

Bike: 17.50 mile
Bike Time: 00:52:23
Bike Pace: 02:59.6 /mile
Run: 10.00 mile
Run Time: 01:14:10
Run Pace: 07:25 /mile
Run Shoe: Duramo 9 grey/red

Bike: 77.50 mile
Bike Time: 03:54:23
Run: 51.00 mile
Run Time: 06:52:10

4 lift, ab/core, indoor bike

Bike: 10.00 mile
Bike Time: 00:32:00
Bike Pace: 03:12 /mile

5 Tmill easy

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

6 Run - 6 X 1 mile & 7 X 1 min., indoor bike

Bike: 26.00 mile
Bike Time: 01:15:00
Bike Pace: 02:53.07 /mile
Run: 15.00 mile
Run Time: 01:52:35
Run Pace: 07:30.33 /mile
Run Shoe: Adidas Boston 8 Black

7 lift, ab/core
8 Tmill easy

Run: 5.00 mile
Run Time: 00:43:00
Run Pace: 08:36 /mile
Run Shoe: NB 410 black trail

9 Salem Lake long w/tempos, bike

Bike: 19.00 mile
Bike Time: 00:58:27
Bike Pace: 03:04.57 /mile
Run: 23.00 mile
Run Time: 02:58:10
Run Pace: 07:44.78 /mile
Run Shoe: Nike Pegasus 34

10 Core H, core, and tmill power walk

Run: 2.00 mile
Run Time: 00:30:00
Run Pace: 15:00 /mile
Run Shoe: Brooks Ghost 2

Bike: 55.00 mile
Bike Time: 02:45:27
Run: 51.00 mile
Run Time: 06:54:45

11 lift, ab/core, indoor bike

Bike: 10.00 mile
Bike Time: 00:32:00
Bike Pace: 03:12 /mile

12 Treadmill / $5 5K

Run: 5.00 mile, 3.00 mile, 6.80 mile(14.80 mile)
Run Time: 00:43:00, 00:24:00, 00:47:00(01:54:00)
Run Pace: 08:36 /mile, 08:00 /mile, 06:54.70 /mile
Run Shoe: Duramo 8 white/black, Adidas Duramo Slate, Nike Flyknit bumble bee gr.

13 Salem Lake w/GME, bike

Bike: 20.00 mile
Bike Time: 01:00:37
Bike Pace: 03:01.85 /mile
Run: 10.10 mile
Run Time: 01:16:10
Run Pace: 07:32.47 /mile
Run Shoe: Saucany Breakthru

14 lift, ab/core
15 treadmill

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

16 Long run XC/Calebs -4321, bike

Bike: 20.00 mile
Bike Time: 01:00:26
Bike Pace: 03:01.3 /mile
Run: 18.50 mile
Run Time: 02:20:00
Run Pace: 07:34.05 /mile
Run Shoe: Mizuno Rider 23 Blue

17 Core H, core, and tmill power walk

Run: 1.50 mile
Run Time: 00:20:00
Run Pace: 13:20 /mile
Run Shoe: Brooks Ghost 2

Bike: 50.00 mile
Bike Time: 02:33:03
Run: 50.40 mile
Run Time: 06:37:10

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31 Haunted Forest Marathon
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