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Calendar of A. Kramer - June, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
30 Salem Lake - tempo and seg. PRs / bike

Bike: 20.00 mile
Bike Time: 00:58:37
Bike Pace: 02:55.85 /mile
Run: 12.20 mile
Run Time: 01:30:07
Run Pace: 07:23.19 /mile
Run Shoe: Adidas M10 (blue)

31 lift, ab/core
1 To and on XC course - intervals, bike

Bike: 18.50 mile
Bike Time: 00:55:25
Bike Pace: 02:59.72 /mile
Run: 11.60 mile
Run Time: 01:26:01
Run Pace: 07:24.91 /mile
Run Shoe: Adidas Boston 8 Black

2 lift, ab/core, core H
3 treadmill w/ inclines

Run: 5.00 mile
Run Time: 00:43:15
Run Pace: 08:39 /mile
Run Shoe: NB 410 black trail

4 Brandt lake trails long

Run: 18.00 mile
Run Time: 02:16:19
Run Pace: 07:34.38 /mile
Run Shoe: Montrail Rogue R Blue

5 lift, ab/core

Bike: 38.50 mile
Bike Time: 01:54:02
Run: 46.80 mile
Run Time: 05:55:42

6 Tmill easy, bike

Bike: 10.00 mile
Bike Time: 00:32:00
Bike Pace: 03:12 /mile
Run: 5.00 mile
Run Time: 00:43:15
Run Pace: 08:39 /mile
Run Shoe: Asics Gel Attack

7 Strength & Core at PF
8 987654321 D Intervals, indoor bike

Bike: 20.00 mile
Bike Time: 00:51:00
Bike Pace: 02:33 /mile
Run: 11.50 mile
Run Time: 01:27:26
Run Pace: 07:36.17 /mile
Run Shoe: Nike Swift Run

9 Strength & Core at PF, core H
10 Tmill easy

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

11 Running with the big dogs around Salem / bike

Bike: 20.00 mile
Bike Time: 01:00:00
Bike Pace: 03:00 /mile
Run: 14.00 mile
Run Time: 01:49:00
Run Pace: 07:47.14 /mile
Run Shoe: Adidas Boston Blue (16's)

12 lift, ab/core

Bike: 50.00 mile
Bike Time: 02:23:00
Run: 35.50 mile
Run Time: 04:42:56

13 Tmill easy, bike

Bike: 10.00 mile
Bike Time: 00:32:00
Bike Pace: 03:12 /mile
Run: 5.00 mile
Run Time: 00:43:15
Run Pace: 08:39 /mile
Run Shoe: NB 410 black trail

14 lift, core, $5 5K - hottest race in years!

Run: 4.00 mile, 3.50 mile(7.50 mile)
Run Time: 00:33:00, 00:22:00(00:55:00)
Run Pace: 08:15 /mile, 06:17.14 /mile
Run Shoe: Nike Swift Run, Nike Zoom Flyknits

15 Kville, Va, Wva, OH little runs, indoor bike

Bike: 16.00 mile
Bike Time: 00:42:00
Bike Pace: 02:37.5 /mile
Run: 3.00 mile
Run Time: 00:27:00
Run Pace: 09:00 /mile
Run Shoe: Asics Gel Attack

16 Galion YMCA strength/core
17 Galion run

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

18 Summer Solstice Trail Half Marathon

Run: 17.20 mile
Run Time: 02:12:50
Run Pace: 07:43.37 /mile
Run Shoe: adizero xt-5 (green/red)

19 HIE London str/core, B Darby run w/sprints

Run: 4.60 mile
Run Time: 00:37:26
Run Pace: 08:08.26 /mile
Run Shoe: Montrail Rogue R Blue

Bike: 26.00 mile
Bike Time: 01:14:00
Run: 41.30 mile
Run Time: 05:30:31

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