| Location: UT,USA Member Since: Feb 27, 2006 Gender: Male Goal Type: Other Running Accomplishments: (2008) 5k Magna Classic (15:18)
(2007) Ogden Marathon (2:29:31)
(2007) St George Marathon (2:25:18)
Masters PRs:
17:09-2nd place Masters-
Draper Days 5k (2013)
1:16:58-2nd place Masters-
Utah Valley Half Marathon (2013)
Short-Term Running Goals: Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet. Long-Term Running Goals: Run a good marathon again in the future. Personal:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 361.00 | 32.00 | 12.00 | 0.00 | 405.00 |
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| Saucony Kinvara 4 Miles: 217.50 | Brooks T-7 Miles: 156.50 | Brooks T-7 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 61.00 | 0.00 | 0.00 | 0.00 | 61.00 |
| Ran a total of 61 miles this week as a recovery reduction from previous weeks training. Took a temporary break from the blog.
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| Saucony Kinvara 4 Miles: 61.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| AM-6 miles on the gym treadmill. (40:11) Speeding on the last mile at 11.0 mph:)
PM-4 miles easy jog. Averaging steady 60-70 mpw for the last while.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM-10 miles at 7-7:30/mi. Ft Union.
PM-7 miles. Last 4 at 6:30-40/mi. 7th/parkway trail. Last half mile was an absolute monsoonal downpour..
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| Saucony Kinvara 4 Miles: 10.00 | Brooks T-7 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Traveled through Oregon and Washington all day and so I'm hoping tomorrow I'll get the chance to run to the Columbia River Gorge amphitheater before the concert. Putting in some miles hopefully this week..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-8 miles out towards Quincy lakes and back on the road then over to the trail. Windy but cool and spectacular to run somewhere different for a change. I enjoy my running more now especially when I get days like this. I think most of all I'm just not so caught up in the competition of it anymore and am loving being out there and enjoying my time.
PM-No run.
Kim and I travelled to Othello this evening to collect some memories and to make a collage for a deceased relative. This will all be put together to display and memorialize at the funeral later this week. Both a sad and happy occasion this evening. Now as I'm I getting older I am seeing those of my parents generation begin to pass now and it's a rather sobering thought on the short, but precious time we all share here on this earth. All the more reason to extend and reach out to those around us more often and in a meaningful way. I was always told by my elders that it wasn't about the money, the trophies, or even the recognition. Whether it be in the field of work or sport. And I believe that we all receive that message to one degree or another in different times of our life. However, today it seems to have taken an especially more profound and spiritual meaning while being accompanied with some sense of urgency that I can't totally put my finger on yet.
Jesus said to love one another including those who don't always love you back.. I think if there were one lesson we were all meant to learn and experience during our short walk on this earth, that one would pretty much sum it all up in a nutshell. As with running, it's a work in progress for me and probably always will be. But one which needs to be stepped up. Starting today.
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| Saucony Kinvara 4 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 4.00 | 0.00 | 22.00 |
| AM-16 miles at 7-8/min pace for the bulk of the run then 1min on/40sec off repeats at the end of the run. More for strengthening the legs than anything else. Also mentally adjusting to running hard at the end of longer runs or races. Quincy loop.
PM-6 mile easy twilight run. 6:40-7:30/mi. Mainly 6:40ish. At about mile 2 a four legged guy came trotting along side me without so much as even hearing his approach. Would have sworn it was a coyote, but after closer examination at a safer distance I could tell it was probably a mix of blue eyed Malemute or something. He seemed friendly enough, so I just calmly told him to scoot on home and then slowly walk jogged away. I count myself lucky that I wasn't eaten..
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| Saucony Kinvara 4 Miles: 6.00 | Brooks T-7 Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM-5 mile jog. No watch. Out towards Quincy Lakes and back. Man I love the country, but I could definitely do with out all the farm dogs out here.
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| Saucony Kinvara 4 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM-10 miles into town and back. Last 5 at high aerobic pace 6:20-30/mi. Felt really good surprisingly this morning after only a day recovery from Thursday.
PM-4 miles easy this evening. No watch.
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| Saucony Kinvara 4 Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 6.00 | 0.00 | 0.00 | 22.00 |
| AM-6 miles easy. No watch. Towards the town of George WA. out/back. Listened to my podcast of "Truth for Life " by Alistair Begg while on the run. Set the tone for an absolutely beautiful sunrise this morning. One couldn't have asked for better weather either, cool with only a slight windy breeze.
PM-10 miles steady at 6:10/7min/mi. pace. Into town out and back. Warm at 80 plus degrees.
PM-6 miles easy. No watch. Sandbagging this evening because chances are I won't get the opportunity to run tomorrow with the early start and and all the traveling.
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| Saucony Kinvara 4 Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 mile easy jog. Eastern road out/back. Just barely managed to get up early enough to some mileage in before anyone else awoke, (except the human rooster my youngest boy..)
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| Saucony Kinvara 4 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 easy but slow miles. Tired from traveling yesterday.. No watch.
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| Saucony Kinvara 4 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-4 mile jog on 7th. out/back
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| Saucony Kinvara 4 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.00 | 4.00 | 0.00 | 18.00 |
| AM-13 miles with 4x2 mile MP/threshold progressive at 5:42-6:20/mile pace. If it wasn't for the pf issue today I could have easily pulled faster at the end. It is resolving but soo slowly..
PM-5 miles on 7th out/back. Legs felt a little heavy at first but nicely warmed into it after a couple of miles. 8:30-9/min pace for two miles then 6:30-6:40/mile for the last three miles. Felt decent after the slow warm up.
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| Saucony Kinvara 4 Miles: 5.00 | Brooks T-7 Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM-Easy 4.5 mile jog. 8-8:30/min/mile pace up to 7:30 for the last 2 miles.
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| Saucony Kinvara 4 Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 4.00 | 2.00 | 0.00 | 24.00 |
| AM-13 miles with alternating intensity at the end of the run. (5:42-6:10)@1-1.5% incline.
PM-7 mile jog recovery on 7th/13th out/back at lunch time.
PM-4 mile shakeout on 7th with 8x100m strideouts up and down next to home. Felt good but I'm sure the fatigue will settle in by tomorrow..
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| Brooks T-7 Miles: 7.00 | Saucony Kinvara 4 Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-5 mile easy jog. Kind of soggy and gray today.
PM-5 miles easy on the treadmill this afternoon. 7-8/min mile flat.
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| Saucony Kinvara 4 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 2.00 | 0.00 | 0.00 | 25.00 |
| AM-12 miles. 9400s/Highland/Ft Union. Took a course with a few more hills for strengthening.
PM-8 miles easy at lunchtime. Parkway/7th out/back. Felt good especially considering the miles put in earlier this morning.
PM-5 miles on 7th right before dinner which by the way was awesome.. Spinach taco salad with a fresh sour cream and lime juice dressing:)-
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| Saucony Kinvara 4 Miles: 17.00 | Brooks T-7 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 3.00 | 0.00 | 0.00 | 25.00 |
| AM-13 miles with 7 on 7th and 13th and then 6 on the mill at an incline to take some impact off the legs.
PM-8 miles easy. Picked up the the pace on the last one.
PM2-4 mile twilight jog. 7th out/back.
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| Saucony Kinvara 4 Miles: 8.00 | Brooks T-7 Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 6.00 | 1.00 | 0.00 | 20.00 |
| AM-12 miles with 6 miles steady state to MP pace on the mill with the other half on 7th/13th east. 6:20-5:58/mile. Finished fast coming home for the last mile. Time to throttle back after tomorrow and put in a block of lighter and easier mileage now and hope some supercompensation takes place. I don't want to get too high of a monotony factor in my workout periodization. Tomorrow maybe some short speed to keep things ticking well in that area.
PM-8 miles easy-medium intensity. Wore my old Pegasus because of the nice mushy impact absorbtion cushioning. (at least compared to my other shoes..) Stopped for water and finished off the last two at 6:40 pace. Definitely can tell I need to eat more if I'm going to take a crack at this higher mileage gig. Um.. Duh..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM-10 miles with 6 on the mill and 4 on the roads with 8x100m strideouts at home. Ate 2 bowls of oats this time instead of the usual one I have.
PM-5 mile 7th loop easy on the way to pick up the boy from school. 7-8/min/mile pace. 90 degrees on September 25th! Seriously?
PM-6 miles easy. 7th/9400s. Low fuel but still did a fairly good clip. 7-8/min pace. Ate like a pig afterwards with salmon and brown rice along with lots of M@Ms..:)-
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM-16 miles out and back. 7th/94th/Wasatch blvd. Tough run going up with the heat and wind.. Was planning on doing something longer on Saturday but we have weather rolling in tomorrow.
PM-4 miles on the mill. 7-8/min/mile with a very slow warmup at 9-10/min pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-4 miles on the t-mill. (7:41avg) Walk jog cooldown and some easy stretching after to keep the blood flowing. Fatigued but felt better than yesterday evening's run.
PM-Easy 4 miles on the treadmill. (7:32 avg @1.5%).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 5.00 | 0.00 | 0.00 | 19.50 |
| AM-15 miles with 9 on the roads EZ and 6 at steady state to MP intensity on the mill. (6:10-30/mi@1.5-2% incline) Not very fast but considering the mileage recently I'm really surprised I felt good enough today to do it. As I was finishing the sun came out.. Go figure. However while looking at the glass half full in a manner of speaking, it's better than not having any sun and warmth at all to enjoy.
PM-4.5 miles easy. 7th/parkway loop. 4x30 sec strideouts on the grass at the end to keep turnover alive somewhat. What a beautiful evening out there. I love this time of year..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM- Easy 4 miles on the mill. (7:29@1.5% avg with warm up.) Felt more recovered this morning but I could definitely feel last weeks mileage. Other than that pretty darn good. I think I'm starting to really come back into shape.
AM2-10 miles JRT out/back. No watch.
PM-6 mile jog on the treadmill at 7:30-8/min/mi pace.
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| Saucony Kinvara 4 Miles: 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM-Easy 4 mile wake up jog at 8-9/min pace on the mill.
AM2-Easy 7 miles with strides on the grass after. 7th/State loop.
PM-Easy 4 mile jog at Sugarhouse. Ran into the old Wasatch Athletics crew. Good to see and chat with them.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 361.00 | 32.00 | 12.00 | 0.00 | 405.00 |
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| Saucony Kinvara 4 Miles: 217.50 | Brooks T-7 Miles: 156.50 | Brooks T-7 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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