<

Calendar of A. Kramer - May, 2021

>
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
26 lift, ab/core
27 a.m. bike, core, p.m. Salem Lake with 3' X5, 1' X4

Bike: 12.00 mile
Bike Time: 00:35:00
Bike Pace: 02:55 /mile
Run: 9.10 mile
Run Time: 01:11:00
Run Pace: 07:48.13 /mile
Run Shoe: Adizero Sonic (black)

28 Tmill easy, outdoor bike

Bike: 20.00 mile
Bike Time: 01:01:00
Bike Pace: 03:03 /mile
Run: 5.00 mile
Run Time: 00:42:30
Run Pace: 08:30 /mile
Run Shoe: Duramo 8 white/black

29 Lift, ab/core
30 Florence SC shakeout, on pace for 5,000 miles 2021

Run: 4.00 mile
Run Time: 00:33:00
Run Pace: 08:15 /mile
Run Shoe: Asics Cumuls 15

1 Myrtle Beach Half Marathon pacing, bike

Bike: 19.00 mile
Bike Time: 01:00:00
Bike Pace: 03:09.47 /mile
Run: 13.20 mile, 2.00 mile(15.20 mile)
Run Time: 01:30:47, 00:17:00(01:47:47)
Run Pace: 06:52.65 /mile, 08:30 /mile
Run Shoe: Nike Zoom Flyknits, Nike Pegasus 34

2 Core H, recovery tmill

Run: 3.00 mile
Run Time: 00:25:35
Run Pace: 08:31.66 /mile
Run Shoe: Brooks Ghost 2

Bike: 51.00 mile
Bike Time: 02:36:00
Run: 36.30 mile
Run Time: 04:39:52

3 lift, ab/core, indoor bike

Bike: 9.00 mile
Bike Time: 00:30:00
Bike Pace: 03:20 /mile

4 Tmill easy

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

5 Salem Lake 3'X5, 1'X5, outdoor bike WINDY

Bike: 20.00 mile
Bike Time: 01:01:41
Bike Pace: 03:05.05 /mile
Run: 10.20 mile
Run Time: 01:19:40
Run Pace: 07:48.62 /mile
Run Shoe: Adidas Duramo Blue

6 lift, ab/core, Core H in p.m.
7 E tmill run

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

8 Salem Lake w/fartlek, bike

Bike: 21.00 mile
Bike Time: 01:02:29
Bike Pace: 02:58.52 /mile
Run: 15.00 mile
Run Time: 01:55:52
Run Pace: 07:43.46 /mile
Run Shoe: Nike Swift Run

9 Core H, core, and tmill power walk

Run: 2.00 mile
Run Time: 00:30:00
Run Pace: 15:00 /mile
Run Shoe: Brooks T4 Racers

Bike: 50.00 mile
Bike Time: 02:34:10
Run: 37.20 mile
Run Time: 05:10:32

10
11 $5 5K
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29 London Half Marathon?
30
Please enter your exercise information