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Calendar of A. Kramer - May, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
25 Amelia Island trails and beach w/tempo

Run: 11.50 mile
Run Time: 01:28:00
Run Pace: 07:39.13 /mile
Run Shoe: Mizuno Rider 23 Blue

26 Lift, core at Tampa Hilton

Bike: 2.00 mile
Bike Time: 00:07:00
Bike Pace: 03:30 /mile

27 treadmill/outside a.m., outside to Cypress park

Run: 5.60 mile, 7.40 mile(13.00 mile)
Run Time: 00:48:00(00:48:00)
Run Pace: 08:34.28 /mile
Run Shoe: Asics Cumuls 15, Brooks T4 Racers

28 lift, ab/core, core H at hotel
29 treadmill at hilton Tampa

Run: 4.00 mile
Run Time: 00:35:00
Run Pace: 08:45 /mile
Run Shoe: Duramo 9 grey/red

30 hotel lift, runs in Ga, SC, NC, PF strength/core

Run: 2.50 mile
Run Time: 00:23:00
Run Pace: 09:12 /mile
Run Shoe: Asics Cumuls 15

1 Salem lake long, bike

Bike: 20.00 mile
Bike Time: 01:02:00
Bike Pace: 03:06 /mile
Run: 17.60 mile
Run Time: 02:14:22
Run Pace: 07:38.06 /mile
Run Shoe: Adidas Boston Blue (16's)

Bike: 22.00 mile
Bike Time: 01:09:00
Run: 48.60 mile
Run Time: 05:28:22

2 lift, ab/core, indoor bike

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

3 Tmill easy

Run: 5.00 mile
Run Time: 00:43:15
Run Pace: 08:39 /mile
Run Shoe: Duramo 8 white/black

4 Run w/lt. tempo, 1 miX2, 1/4X3, outdoor bike

Bike: 20.00 mile
Bike Time: 00:58:07
Bike Pace: 02:54.35 /mile
Run: 12.30 mile
Run Time: 01:32:40
Run Pace: 07:32.03 /mile
Run Shoe: Duramo 7 - black/blue

5 lift, ab/core, Core H in p.m.
6 Tmill easy

Run: 5.00 mile
Run Time: 00:43:20
Run Pace: 08:40 /mile
Run Shoe: NB 410 black trail

7 Salem lake long w/ 2' X 10, bike

Bike: 20.00 mile
Bike Time: 01:00:14
Bike Pace: 03:00.7 /mile
Run: 16.80 mile
Run Time: 02:15:00
Run Pace: 08:02.14 /mile
Run Shoe: Adidas Boston Blue (16's)

8 lift, ab/core

Bike: 50.00 mile
Bike Time: 02:30:21
Run: 39.10 mile
Run Time: 05:14:15

9 E run / MTB ride w/ Adam

Bike: 11.00 mile
Bike Time: 00:40:00
Bike Pace: 03:38.18 /mile
Run: 5.00 mile
Run Time: 00:43:15
Run Pace: 08:39 /mile
Run Shoe: New Balance - Blue/Grey

10 lift, ab/core, $5 5K - breaking 20 again!

Run: 4.10 mile, 4.70 mile(8.80 mile)
Run Time: 00:32:08, 00:31:15(01:03:23)
Run Pace: 07:50.24 /mile, 06:38.93 /mile
Run Shoe: Nike Swift Run, Nike Zoom Flyknits

11 indoor bike/run

Bike: 20.00 mile
Bike Time: 00:51:00
Bike Pace: 02:33 /mile
Run: 4.00 mile
Run Time: 00:35:00
Run Pace: 08:45 /mile
Run Shoe: Brooks Ghost 2

12 HIE Florence , PF strength/core workouts
13 Tmill easy

Run: 5.00 mile
Run Time: 00:43:15
Run Pace: 08:39 /mile
Run Shoe: Duramo 8 white/black

14 Brandt lake trails - 3 PRs / bike

Run: 19.00 mile
Run Time: 02:30:30
Run Pace: 07:55.26 /mile
Run Shoe: Montrail Rogue R Blue

15

Bike: 31.00 mile
Bike Time: 01:31:00
Run: 41.80 mile
Run Time: 05:35:23

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