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Calendar of A. Kramer - January, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
27 Light strength and core
28 tmill and core

Run: 3.50 mile
Run Time: 00:37:00
Run Pace: 10:34.28 /mile
Run Shoe: NB 410 black trail

29 Salem lake return to outdoors, indoor bike

Bike: 14.00 mile
Bike Time: 00:40:00
Bike Pace: 02:51.42 /mile
Run: 6.00 mile
Run Time: 00:57:00
Run Pace: 09:30 /mile
Run Shoe: Adizero Sonic (black)

30 lift, ab/core
31 treadmill

Run: 3.00 mile
Run Time: 00:27:40
Run Pace: 09:13.33 /mile
Run Shoe: Duramo 8 white/black

1 Salem lake summer run, outdoor bike

Bike: 18.00 mile
Bike Time: 00:57:40
Bike Pace: 03:12.22 /mile
Run: 8.60 mile
Run Time: 01:14:17
Run Pace: 08:38.25 /mile
Run Shoe: Duramo #2 lt. blue

2 Back at PF gym - strength and core

Bike: 32.00 mile
Bike Time: 01:37:40
Run: 21.10 mile
Run Time: 03:15:57

3 bike a.m., run p.m. @ Salem

Bike: 11.00 mile
Bike Time: 00:33:00
Bike Pace: 03:00 /mile
Run: 10.80 mile
Run Time: 01:28:00
Run Pace: 08:08.88 /mile
Run Shoe: Duramo 9 grey/red

4 Lift, core @ PF, core H in p.m.
5 tmill, bike indoors

Bike: 20.00 mile
Bike Time: 00:50:00
Bike Pace: 02:30 /mile
Run: 5.00 mile
Run Time: 00:42:45
Run Pace: 08:33 /mile
Run Shoe: NB 410 black trail

6 lift, ab/core at PF
7 Tmill shakeout

Run: 3.00 mile
Run Time: 00:26:00
Run Pace: 08:40 /mile
Run Shoe: Duramo 8 white/black

8 Frosty 25K, bike rides

Bike: 20.00 mile
Bike Time: 00:50:00
Bike Pace: 02:30 /mile
Run: 16.60 mile
Run Time: 02:11:00
Run Pace: 07:53.49 /mile
Run Shoe: Adidas Boston 8 Black

9 Gym strength and core workout

Bike: 51.00 mile
Bike Time: 02:13:00
Run: 35.40 mile
Run Time: 04:47:45

10 E tmill run, indoor bike

Bike: 9.00 mile
Bike Time: 00:30:00
Bike Pace: 03:20 /mile
Run: 5.00 mile
Run Time: 00:43:00
Run Pace: 08:36 /mile
Run Shoe: New Balance - Blue/Grey

11 Gym strength and core / Salem L 87654321 p.m.

Run: 11.00 mile
Run Time: 01:25:53
Run Pace: 07:48.45 /mile
Run Shoe: Duramo 9 grey/red

12 Stairs and tmill at PF , indoor bike

Bike: 20.00 mile
Bike Time: 00:50:00
Bike Pace: 02:30 /mile
Run: 4.70 mile
Run Time: 00:40:00
Run Pace: 08:30.63 /mile
Run Shoe: Asics Zaraca 4

13 lift, ab/core, Core H in p.m.
14 tmill w/inclines

Run: 5.00 mile
Run Time: 00:44:00
Run Pace: 08:48 /mile
Run Shoe: Duramo 8 white/black

15 Brandt Lake Trail runs, Indoor Bike, gym in p.m.?

Bike: 20.00 mile
Bike Time: 00:50:00
Bike Pace: 02:30 /mile
Run: 18.00 mile
Run Time: 02:26:00
Run Pace: 08:06.66 /mile
Run Shoe: Adidas Slingshot Trail

16

Bike: 49.00 mile
Bike Time: 02:10:00
Run: 43.70 mile
Run Time: 05:58:53

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