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Calendar of A. Kramer - January, 2023

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

Bike: 16.00 mile
Bike Time: 00:42:00
Bike Pace: 02:37.5 /mile
Run: 5.00 mile
Run Time: 00:43:30
Run Pace: 08:42 /mile
Run Shoe: Brooks Ghost 2

27 Brief tmill before painting at 196

Run: 2.50 mile
Run Time: 00:22:00
Run Pace: 08:48 /mile
Run Shoe: Asics Torrance Trail

28 Salem Lake 25k workout

Bike: 18.00 mile
Bike Time: 00:46:00
Bike Pace: 02:33.33 /mile
Run: 15.70 mile
Run Time: 01:58:07
Run Pace: 07:31.40 /mile
Run Shoe: Peg 36 lime green #1

29 lift, ab/core
30 Short tmill before 196 painting

Run: 3.50 mile
Run Time: 00:30:30
Run Pace: 08:42.85 /mile
Run Shoe: Asics Torrance Trail

31 bike, salem run d int., gym

Bike: 16.00 mile
Bike Time: 00:42:00
Bike Pace: 02:37.5 /mile
Run: 12.00 mile
Run Time: 01:30:56
Run Pace: 07:34.66 /mile
Run Shoe: Nike Pegasus 34

1 property working

Bike: 50.00 mile
Bike Time: 02:10:00
Run: 38.70 mile
Run Time: 05:05:03

2 E tmill run, 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 8 white/black

3 gym a.m., Salem lake run p.m.

Run: 8.10 mile
Run Time: 01:00:19
Run Pace: 07:26.79 /mile
Run Shoe: Adidas Duramo Slate

4 Stairs/tmill

Bike: 18.00 mile
Bike Time: 00:46:00
Bike Pace: 02:33.33 /mile
Run: 4.00 mile
Run Time: 00:35:00
Run Pace: 08:45 /mile
Run Shoe: Asics Zaraca 4

5 Lift, core
6 Tmill easy

Run: 3.50 mile
Run Time: 00:30:30
Run Pace: 08:42.85 /mile
Run Shoe: Asics Torrance Trail

7 Indoor bike, Frosty 25 K, strength and core

Bike: 6.00 mile
Bike Time: 00:20:00
Bike Pace: 03:20 /mile
Run: 16.00 mile, 1.50 mile(17.50 mile)
Run Time: 01:58:00, 00:13:00(02:11:00)
Run Pace: 07:22.5 /mile, 08:40 /mile
Run Shoe: Nike Zoom Flyknits, Nike Swift Run

8

Bike: 33.00 mile
Bike Time: 01:36:00
Run: 38.10 mile
Run Time: 05:00:19

9 lift, ab/core, indoor bike

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

10 Tmill easy

Run: 5.00 mile
Run Shoe: Brooks Ghost 2

11 STAIRS AND CORE, bike

Bike: 18.00 mile
Bike Time: 00:46:00
Bike Pace: 02:33.33 /mile
Run: 4.00 mile
Run Time: 00:35:00
Run Pace: 08:45 /mile
Run Shoe: Asics Zaraca 4

12 lift, ab/core
13 Tmill easy

Run: 5.00 mile
Run Time: 00:43:40
Run Pace: 08:44 /mile
Run Shoe: Asics Torrance Trail

14 bike, Pilot Mtn run, gym

Bike: 10.00 mile
Bike Time: 00:30:00
Bike Pace: 03:00 /mile
Run: 18.00 mile
Run Time: 02:40:00
Run Pace: 08:53.33 /mile
Run Shoe: Montrail Rogue R Blue

15

Bike: 37.00 mile
Bike Time: 01:46:00
Run: 32.00 mile
Run Time: 03:58:40

16 Tmill easy, , lift core, bike indoors

Bike: 18.00 mile
Bike Time: 00:46:00
Bike Pace: 02:33.33 /mile
Run: 5.00 mile
Run Time: 00:43:44
Run Pace: 08:44.8 /mile
Run Shoe: NB 410 black trail

17 Salem lake 8765432, gym in a.m.

Run: 11.00 mile
Run Time: 01:24:33
Run Pace: 07:41.18 /mile
Run Shoe: Adidas M10 (blue)

18 stairs, ab/core, bike

Bike: 18.00 mile
Bike Time: 00:46:00
Bike Pace: 02:33.33 /mile
Run: 4.00 mile
Run Time: 00:34:30
Run Pace: 08:37.5 /mile
Run Shoe: Asics Zaraca 4

19 lift, ab/core
20 Tmill easy

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

21 Salem Lake

Run: 13.50 mile
Run Time: 01:55:34
Run Pace: 08:33.62 /mile
Run Shoe: Nike Pegasus 34

22 hotel lift/core

Bike: 36.00 mile
Bike Time: 01:32:00
Run: 38.50 mile
Run Time: 05:21:51

23 E run w/inclines, bike spin

Bike: 9.00 mile
Bike Time: 00:30:00
Bike Pace: 03:20 /mile
Run: 6.00 mile
Run Time: 00:52:00
Run Pace: 08:40 /mile
Run Shoe: Asics Cumuls 15

24 stairs, lift/core

Run: 2.50 mile
Run Time: 00:20:00
Run Pace: 08:00 /mile
Run Shoe: Asics Zaraca 4

25 bike wu, cold rainy run w/tempo, p.m. bike

Bike: 23.00 mile
Bike Time: 01:02:00
Bike Pace: 02:41.73 /mile
Run: 3.50 mile, 8.50 mile(12.00 mile)
Run Time: 00:28:00, 01:02:46(01:30:46)
Run Pace: 08:00 /mile, 07:23.05 /mile
Run Shoe: Duramo Lite (dk blue), Peg 36 lime green #1

26 lift, ab/core
27 Tmill easy

Run: 6.00 mile
Run Time: 00:52:00
Run Pace: 08:40 /mile
Run Shoe: Duramo 8 white/black

28 at property...
29 bike wu, Pilot Mtn 3 hour, gym - strength/core

Bike: 6.00 mile
Bike Time: 00:20:00
Bike Pace: 03:20 /mile
Run: 20.00 mile
Run Time: 03:00:00
Run Pace: 09:00 /mile
Run Shoe: Adidas Slingshot Trail

Bike: 38.00 mile
Bike Time: 01:52:00
Run: 46.50 mile
Run Time: 06:34:46

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