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Calendar of A. Kramer - September, 2022

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
29 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: 00:43:25
Run Pace: 08:41 /mile
Run Shoe: Brooks Ghost 2

30 Strength and core, Salem lake easy p.m. run

Run: 6.00 mile
Run Time: 00:49:47
Run Pace: 08:17.83 /mile
Run Shoe: NBal - lt. blue MZant

31 Getting kicked off the dirt track, bike

Bike: 18.00 mile
Bike Time: 00:46:00
Bike Pace: 02:33.33 /mile
Run: 10.20 mile
Run Time: 01:14:31
Run Pace: 07:18.33 /mile
Run Shoe: Nike Swift Run

1 lift, ab/core, core h
2 E tmill run

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

3 Salem Lake 30k preview, bike

Bike: 20.00 mile
Bike Time: 01:00:00
Bike Pace: 03:00 /mile
Run: 18.40 mile
Run Time: 02:19:30
Run Pace: 07:34.89 /mile
Run Shoe: Nike Pegasus 34

4 lift, ab/core

Bike: 47.00 mile
Bike Time: 02:16:00
Run: 44.60 mile
Run Time: 05:50:28

5 WSSU 5k in intervals, indoor bike

Bike: 9.00 mile
Bike Time: 00:30:00
Bike Pace: 03:20 /mile
Run: 3.00 mile, 4.00 mile(7.00 mile)
Run Time: 00:24:20, 00:25:48(00:50:08)
Run Pace: 08:06.66 /mile, 06:27 /mile
Run Shoe: Asics Cumuls 15, Peg 36 lime green #1

6 lift, ab/core, Salem lake easy

Run: 5.20 mile
Run Time: 00:46:09
Run Pace: 08:52.5 /mile
Run Shoe: Duramo 9 grey/red

7 tempo run, indoor bike

Bike: 20.00 mile
Bike Time: 00:51:00
Bike Pace: 02:33 /mile
Run: 10.10 mile
Run Time: 01:14:50
Run Pace: 07:24.55 /mile
Run Shoe: Mizuno Rider 23 Blue

8 lift/core, core h p.m.
9 Tmill easy

Run: 5.00 mile
Run Time: 00:43:25
Run Pace: 08:41 /mile
Run Shoe: NB 410 black trail

10 Salem lake in rain, indoor bike

Bike: 20.00 mile
Bike Time: 00:52:00
Bike Pace: 02:36 /mile
Run: 16.70 mile
Run Time: 02:10:14
Run Pace: 07:47.90 /mile
Run Shoe: Duramo #2 lt. blue

11 lift, ab/core, core h

Bike: 49.00 mile
Bike Time: 02:13:00
Run: 44.00 mile
Run Time: 05:44:46

12 Tmill easy, bike

Bike: 9.00 mile
Bike Time: 00:30:00
Bike Pace: 03:20 /mile
Run: 5.00 mile
Run Time: 00:43:25
Run Pace: 08:41 /mile
Run Shoe: Duramo 8 white/black

13 lift, ab/core, $5 5K

Run: 4.30 mile, 3.60 mile(7.90 mile)
Run Time: 00:22:40(00:22:40)
Run Pace: 06:17.77 /mile
Run Shoe: Adidas Boston 8 Black, Nike Zoom Flyknits

14 Salem lake recovery, indoor bike

Bike: 20.00 mile
Bike Time: 00:51:00
Bike Pace: 02:33 /mile
Run: 5.70 mile
Run Time: 00:51:06
Run Pace: 08:57.89 /mile
Run Shoe: Asics Gel Attack

15 lift, ab/core
16 Tmill easy

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

17 Salem long, gym, outdoor bike

Bike: 20.50 mile
Bike Time: 01:00:37
Bike Pace: 02:57.41 /mile
Run: 14.10 mile
Run Time: 01:49:17
Run Pace: 07:45.03 /mile
Run Shoe: Duramo 7 - black/blue

18 Bike spin

Bike: 13.00 mile
Bike Time: 00:40:00
Bike Pace: 03:04.61 /mile

Bike: 62.50 mile
Bike Time: 03:01:37
Run: 37.70 mile
Run Time: 04:29:58

19 Strength & Core at PF
20 Run to XC w/tempo, indoor bike

Bike: 20.00 mile
Bike Time: 00:51:00
Bike Pace: 02:33 /mile
Run: 8.20 mile
Run Time: 01:02:00
Run Pace: 07:33.65 /mile
Run Shoe: Peg 36 lime green #1

21 treadmill

Run: 5.00 mile
Run Time: 00:43:00
Run Pace: 08:36 /mile
Run Shoe: Peg 36 lime green #2

22 Lift/core
23 Tmill easy

Run: 3.50 mile
Run Time: 00:30:00
Run Pace: 08:34.28 /mile
Run Shoe: Duramo 8 white/black

24 Salem Lake 30K

Run: 18.90 mile, 0.50 mile(19.40 mile)
Run Time: 02:15:51, 00:04:00(02:19:51)
Run Pace: 07:11.26 /mile, 08:00 /mile
Run Shoe: Nike Flyknit bumble bee gr., Mizuno Rider 23 Blue

25 Strength & Core at PF

Bike: 20.00 mile
Bike Time: 00:51:00
Run: 36.10 mile
Run Time: 04:34:51

26 Indoor bike

Bike: 20.00 mile
Bike Time: 00:52:00
Bike Pace: 02:36 /mile

27 Lift, ab/core
28 indoor bike

Bike: 20.00 mile
Bike Time: 00:51:00
Bike Pace: 02:33 /mile

29 lift, ab/core
30 Back to running again

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

1 Indoor bike, WSSU - 5k int., Salem Lake

Bike: 20.00 mile
Bike Time: 00:52:00
Bike Pace: 02:36 /mile
Run: 5.60 mile, 7.10 mile(12.70 mile)
Run Time: 00:40:06, 00:59:00(01:39:06)
Run Pace: 07:09.64 /mile, 08:18.59 /mile
Run Shoe: Peg 36 lime green #1, Trail Duramo Lt. Blue

2

Bike: 60.00 mile
Bike Time: 02:35:00
Run: 17.70 mile
Run Time: 02:22:26

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