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Calendar of A. Kramer - August, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 lift, ab/core

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

2 Tmill easy

Run: 5.00 mile
Run Time: 00:43:30
Run Pace: 08:42 /mile
Run Shoe: NB 410 black trail

3 Intervals run / bike

Bike: 20.00 mile
Bike Time: 00:58:51
Bike Pace: 02:56.55 /mile
Run: 11.60 mile
Run Time: 01:24:53
Run Pace: 07:19.05 /mile
Run Shoe: Mizuno Rider 23 Blue

4 lift, ab/core, e run

Run: 5.00 mile
Run Time: 00:43:20
Run Pace: 08:40 /mile
Run Shoe: New Balance - Blue/Grey

5 Indoor bike

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

6 Brandt lake trails - 2 near PRs / Great bike

Bike: 20.00 mile
Bike Time: 00:59:08
Bike Pace: 02:57.4 /mile
Run: 15.50 mile
Run Time: 02:06:00
Run Pace: 08:07.74 /mile
Run Shoe: Adidas Slingshot Trail

7 lift, ab/core

Bike: 58.00 mile
Bike Time: 02:57:59
Run: 37.10 mile
Run Time: 04:57:43

8 Tmill easy, indoor bike

Bike: 9.00 mile
Bike Time: 00:30:00
Bike Pace: 03:20 /mile
Run: 5.00 mile
Run Time: 00:43:20
Run Pace: 08:40 /mile
Run Shoe: Duramo 8 white/black

9 Lift, ab/core, $5 5K

Run: 3.70 mile, 4.30 mile(8.00 mile)
Run Time: 00:23:40, 00:34:00(00:57:40)
Run Pace: 06:23.78 /mile, 07:54.41 /mile
Run Shoe: Nike Zoom Flyknits, Nike Pegasus 34

10 Salem Lake easy, indoor bike

Bike: 20.00 mile
Bike Time: 00:51:00
Bike Pace: 02:33 /mile
Run: 6.00 mile
Run Time: 00:49:40
Run Pace: 08:16.66 /mile
Run Shoe: Duramo 9 grey/red

11 Strength & Core at PF
12 Tmill easy

Run: 5.00 mile
Run Time: 00:43:25
Run Pace: 08:41 /mile
Run Shoe: Asics Cumuls 15

13 Salem lake w/trails in 1st half, outdoor bike

Bike: 20.00 mile
Bike Time: 00:59:00
Bike Pace: 02:57 /mile
Run: 8.70 mile, 8.30 mile(17.00 mile)
Run Time: 01:10:54, 01:03:06(02:14:00)
Run Pace: 08:08.96 /mile, 07:36.14 /mile
Run Shoe: Trail Duramo Lt. Blue, Saucany Breakthru

14

Bike: 49.00 mile
Bike Time: 02:20:00
Run: 41.00 mile
Run Time: 05:28:05

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20 Hobby Park Trail 10K
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