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Calendar of A. Kramer - November, 2021

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 Tmill easy, bike

Bike: 10.00 mile
Bike Time: 00:43:00
Bike Pace: 04:18 /mile
Run: 5.00 mile
Run Time: 00:43:00
Run Pace: 08:36 /mile
Run Shoe: Duramo 8 white/black

2 Strength and core
3 Salem Lake w/532s - Bike

Bike: 20.00 mile
Bike Time: 00:51:00
Bike Pace: 02:33 /mile
Run: 9.00 mile
Run Time: 01:09:00
Run Pace: 07:40 /mile
Run Shoe: Adidas Boston Blue (16's)

4 Tmill easy

Run: 4.00 mile
Run Time: 00:34:20
Run Pace: 08:35 /mile
Run Shoe: NB 410 black trail

5 lift, ab/core
6 Treadmill Galion run

Run: 3.00 mile
Run Time: 00:25:00
Run Pace: 08:20 /mile
Run Shoe: Asics Cumuls 15

7 Haunted Forest Marathon, PW, but a finish

Run: 26.50 mile
Run Time: 03:39:42
Run Pace: 08:17.43 /mile
Run Shoe: Nike Flyknit bumble bee gr.

Bike: 30.00 mile
Bike Time: 01:34:00
Run: 47.50 mile
Run Time: 06:31:02

8 1 mile walk on treadmill at Sleep Inn
9 Strength and core at Hilliard hotel
10 Back home bike spin

Bike: 20.00 mile
Bike Time: 00:52:00
Bike Pace: 02:36 /mile

11 lift, ab/core
12 bike spin

Bike: 20.00 mile
Bike Time: 00:52:00
Bike Pace: 02:36 /mile

13 lift, ab/core, treadmill walk
14 Hip test @ Salem Marsh, indoor bike

Bike: 20.00 mile
Bike Time: 00:52:00
Bike Pace: 02:36 /mile
Run: 7.10 mile
Run Time: 00:57:27
Run Pace: 08:05.49 /mile
Run Shoe: Duramo 9 grey/red

Bike: 60.00 mile
Bike Time: 02:36:00
Run: 7.10 mile
Run Time: 00:57:27

15 lift, ab/core, indoor bike

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

16 Tmill easy

Run: 5.00 mile
Run Time: 00:43:00
Run Pace: 08:36 /mile
Run Shoe: Duramo 8 white/black

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

Bike: 25.50 mile
Bike Time: 01:22:12
Bike Pace: 03:13.41 /mile
Run: 11.30 mile
Run Time: 01:28:00
Run Pace: 07:47.25 /mile
Run Shoe: Mizuno Rider 23 Blue

18 lift, ab/core
19 E tmill run

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

20 Salem w/the crew, indoor bike

Bike: 20.00 mile
Bike Time: 00:51:00
Bike Pace: 02:33 /mile
Run: 16.00 mile
Run Time: 02:04:26
Run Pace: 07:46.62 /mile
Run Shoe: Nike Pegasus 34

21 PF gym strength and core

Bike: 55.50 mile
Bike Time: 02:45:12
Run: 37.30 mile
Run Time: 04:58:26

22 a.m. bike, Salem 2122 workout run pm.

Bike: 10.00 mile
Bike Time: 00:32:00
Bike Pace: 03:12 /mile
Run: 10.00 mile
Run Time: 01:19:00
Run Pace: 07:54 /mile
Run Shoe: Nike Swift Run

23 Tmill easy

Run: 5.00 mile
Run Time: 00:43:00
Run Pace: 08:36 /mile
Run Shoe: Asics Zaraca 4

24 Strength & Core at PF, indoor bike

Bike: 20.00 mile
Bike Time: 00:52:00
Bike Pace: 02:36 /mile

25 Tmill easy

Run: 5.00 mile
Run Time: 00:43:00
Run Pace: 08:36 /mile
Run Shoe: Duramo 8 white/black

26 Salem Lake Relay tempo, bikes

Bike: 22.50 mile
Bike Time: 01:05:00
Bike Pace: 02:53.33 /mile
Run: 7.80 mile, 3.00 mile(10.80 mile)
Run Time: 01:00:00, 00:25:20(01:25:20)
Run Pace: 07:41.53 /mile, 08:26.66 /mile
Run Shoe: Adidas Boston 8 Black, Duramo 7 - black/blue

27 Strength & Core at PF
28 Brandt Lake trails, Outdoor bike

Bike: 20.00 mile
Bike Time: 01:01:00
Bike Pace: 03:03 /mile
Run: 15.00 mile
Run Time: 02:00:20
Run Pace: 08:01.33 /mile
Run Shoe: Montrail Rogue R Blue

Bike: 72.50 mile
Bike Time: 03:30:00
Run: 45.80 mile
Run Time: 06:10:40

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