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Calendar of A. Kramer - November, 2022

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

Bike: 9.00 mile
Bike Time: 00:30:00
Bike Pace: 03:20 /mile
Run: 5.00 mile
Run Time: 00:43:30
Run Pace: 08:42 /mile
Run Shoe: Duramo 9 grey/red

1 Strength & Core at PF
2 Indoor bike, then 87654321 run on day off

Bike: 19.00 mile
Bike Time: 00:48:00
Bike Pace: 02:31.57 /mile
Run: 11.50 mile
Run Time: 01:28:00
Run Pace: 07:39.13 /mile
Run Shoe: Peg 36 lime green #1

3 lift, ab/core, core H p.m.
4 E tmill run

Run: 5.00 mile
Run Time: 00:43:30
Run Pace: 08:42 /mile
Run Shoe: Duramo 8 white/black

5 Brandt Lake trails,strength, and core and bike

Bike: 18.50 mile
Bike Time: 00:56:16
Bike Pace: 03:02.48 /mile
Run: 19.50 mile
Run Time: 02:30:00
Run Pace: 07:41.53 /mile
Run Shoe: Montrail Rogue R Blue

6 property work

Bike: 46.50 mile
Bike Time: 02:14:16
Run: 41.00 mile
Run Time: 05:25:00

7 tmill, bike

Bike: 10.00 mile
Bike Time: 00:34:00
Bike Pace: 03:24 /mile
Run: 5.00 mile
Run Time: 00:43:30
Run Pace: 08:42 /mile
Run Shoe: Brooks Ghost 2

8 lift, ab/core
9 Tempo run attempt, outdoor bike

Bike: 20.00 mile
Bike Time: 01:00:00
Bike Pace: 03:00 /mile
Run: 11.20 mile
Run Time: 01:30:30
Run Pace: 08:04.82 /mile
Run Shoe: Mizuno Rider 23 Blue

10 Strength & Core at PF
11 tmill at gym

Run: 5.00 mile
Run Time: 00:44:00
Run Pace: 08:48 /mile
Run Shoe: NB 410 black trail

12 Big training day, Salem run, gym, bike

Bike: 19.30 mile
Bike Time: 00:55:00
Bike Pace: 02:50.98 /mile
Run: 15.00 mile
Run Time: 01:53:22
Run Pace: 07:33.46 /mile
Run Shoe: Nike Pegasus 34

13 property work

Bike: 49.30 mile
Bike Time: 02:29:00
Run: 36.20 mile
Run Time: 04:51:22

14 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: 00:44:00
Run Pace: 08:48 /mile
Run Shoe: Duramo 8 white/black

15 Cold intervals, gym in p.m.

Run: 10.70 mile
Run Time: 01:20:00
Run Pace: 07:28.59 /mile
Run Shoe: Peg 36 lime green #1

16 indoor bike a.m./ Salem Lake snow/ice tempo

Bike: 18.00 mile
Bike Time: 00:46:00
Bike Pace: 02:33.33 /mile

17 lift, ab/core
18 gym treadmill and stairs

Run: 5.00 mile
Run Time: 00:44:00
Run Pace: 08:48 /mile
Run Shoe: Saucany Breakthru

19 Salem very cold run, gym strength and core after

Run: 16.60 mile
Run Time: 02:12:03
Run Pace: 07:57.28 /mile
Run Shoe: Duramo #2 lt. blue

20 property work

Bike: 27.00 mile
Bike Time: 01:16:00
Run: 37.30 mile
Run Time: 05:00:03

21 Strength & Core at PF, indoor bike

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

22 Salem lake intervals

Run: 10.00 mile
Run Time: 01:14:48
Run Pace: 07:28.8 /mile
Run Shoe: Adidas M10 (blue)

23 Strength & Core at PF, indoor bike

Bike: 19.00 mile
Bike Time: 00:56:45
Bike Pace: 02:59.21 /mile

24 Tmill at home

Run: 4.00 mile
Run Time: 00:35:00
Run Pace: 08:45 /mile
Run Shoe: Asics Cumuls 15

25 Black Friday 5k win!, gym, indoor bike

Bike: 19.00 mile
Bike Time: 00:48:00
Bike Pace: 02:31.57 /mile
Run: 4.00 mile, 4.50 mile(8.50 mile)
Run Time: 00:25:25, 00:34:18(00:59:43)
Run Pace: 06:21.25 /mile, 07:37.33 /mile
Run Shoe: Nike Zoom Flyknits, Nike Swift Run

26 Brandt Lake trails

Run: 14.30 mile
Run Time: 01:59:10
Run Pace: 08:20 /mile
Run Shoe: Montrail Rogue R Blue

27

Bike: 47.00 mile
Bike Time: 02:14:45
Run: 36.80 mile
Run Time: 04:48:41

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