| Location: Thornton,CO,USA Member Since: Jan 22, 2009 Gender: Male Goal Type: Local Elite Running Accomplishments: 5k- 16:23 (2011)
8k- 27:33 (2008)
10k - 35:12 (2021)
Half Marathon- 1:16:48 (2018)
Marathon - 2:41:52 (2019)
Half Marathon Count: 22
Marathon Count - 9
Short-Term Running Goals: Run and enjoy it! Long-Term Running Goals: Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 106.75 | 3.00 | 15.75 | 3.00 | 128.50 |
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| Asics 2140 GT Black/Gold Miles: 94.50 | Asics 2150 Miles: 34.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| first day of the new month, still very cold outside. 4 miles in 29:44, 7:26 avg pace. |
| Asics 2140 GT Black/Gold Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| tempo today. just two miles but it was bitterly cold and slick--made it hard to run fast. hit first mile in 6:15 and 2nd in 6:20. definitely had some beardcicles after the run. |
| Asics 2140 GT Black/Gold Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 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 |
| pretty cold 5 tonight. tried to be nice and relaxed. 1- 7:28.5 2- 7:16.0 3- 7:33.2 (22:17, 7:26 pace)
4- 7:08.2 5- 7:14.1 TOTAL-- 36:40, 7:20 avg pace i did manage to fall on my butt during my strides, gotta love the ice!
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| Asics 2140 GT Black/Gold Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 2.50 | 0.00 | 4.00 |
| Ran in the freezing rain today. 2.5 mile tempo. I didnt really have much. morning quick turn around and it being slick didnt help, but overall, im still not even close to bein in shape. 1- 6:14.8 2- 6:32.8 last .5- 3:11.8 (6:22-23 pace) TOTAL-- 15:59, 6:24 pace Overall, not great, i didnt feel super good running, just felt sluggish.
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| Asics 2140 GT Black/Gold Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy today. a little warmer than it has been of late, so i wore shorts. 22:30 total time, avg of 7:30. Felt pretty good today. There is hope |
| Asics 2140 GT Black/Gold Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| felt very good today, a more uptempo "long" run. 6 miles in 42:35, 7:06 pace, with mile 4 in 6:45, a GMP mile.
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| Asics 2140 GT Black/Gold Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy easy 3 shakeout, 23:38, 7:53 avg. Slipped and fell twice, but thats what happens when running at night! |
| Asics 2140 GT Black/Gold Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 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 |
| Today's 5 felt like a marathon. It was very cold, 5 degrees with winchill at -15 to -20. Wore the bavaclava but that gave me some problems. Anyways, I think i over dressed because while I was indeed warm, i sweat a ton--not good in the freezing cold. Completely exhausted by the end of just the 5 miles...cant wait for winter to be done. Splits: 1- 7:17.4 2- 7:19.0 3- 7:25.0 (22:01, 7:20 pace) 4- 7:24.0 5- 7:27.4 TOTAL-- 36:52, 7:22 avg. pace
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| Asics 2140 GT Black/Gold Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 2.75 | 0.00 | 5.00 |
| Fartlek today. 3 min on, 2 min off, did 5 sets of that and then did around 2 min on for the last one so that I could get a decent cool down for the last part of the 5 miles. estimated 2.75 hard miles. |
| Asics 2140 GT Black/Gold Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 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 |
| 4 miles, very cold. 1- 7:20.2 2- 7:14.3 3- 7:26.5 (22:00, 7:20 avg) 4- 7:17.3 TOTAL-- 29:18, 7:20 avg.
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| Asics 2140 GT Black/Gold Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Mile repeats today. First repeats of the year. Actually did pretty well, was hoping for them all to be around 6 flat and all were below. A pretty nice day, around 30 degrees with light winds. Was actually able to focus on running for once instead of the weather. Did 3 repeats with 3-3:15 break between each. Here is each mile split: 1- 5:57.6 2- 5:55.4 3- 5:57.9 Overall, very even repeats. I felt pretty good during them, although at this point in my fitness, 5:55's felt pretty maxed out effort wise. Nice to know that by this summer, i should be hitting 5:20s with the same perceived effort.
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| Asics 2140 GT Black/Gold Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 very easy, slow morning miles today. 3 in 23:36, 7:52 avg. |
| Asics 2140 GT Black/Gold Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles today. "long run" for the week. Felt very tired and sluggish. THe weather was brutal also, cold and very very windy--made it very difficult in certain stretches. Splits: 1- 7:24.0 2- 7:18.8 (14:42, 7:21 avg) 3- 7:15.4 4- 7:12.6 (29:10, 7:17 avg) 5- 7:18.4 6- 7:12.5 7- 7:28.0 TOTAL-- 51:09, 7:18 avg pace
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| Asics 2140 GT Black/Gold Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 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 |
| 5 anything but easy miles today. the wind was blowing with a fury and it was freezing cold. Definitely made for a tough go. I hate winter. 36:53, 7:22-7:23 avg. |
| Asics 2140 GT Black/Gold Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 today. Felt really good. It was still pretty cold, but I had a little hop in my step. Splits: 1- 7:31.2 2- 7:05.2 3- 7:08.8 (21:45, 7:15 avg) 4- 7:03.5 5- 7:31.0 6- 7:23.1 TOTAL-- 43:42, 7:17 avg
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| Asics 2140 GT Black/Gold Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.50 | 0.00 | 5.50 |
| 3.5 mile tempo today. It was a little slick with the melting snow and slush and ice in places. made it difficult to hit my splits, but still came close to my goal of 21:30 for the 3.5. Splits: 1- 6:01.0 2- 6:14.6 3- 6:15.0 (18:30, 6:10 pace) last .5-- 3.10.7 (6:20 pace) TOTAL-- 21:41, 6:12 pace |
| Asics 2140 GT Black/Gold Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Broke out the new shoes today. It was a little sloppy out with some of the snow melting but figured id break them out anyways. 6 miles, relatively easy. 1- 7:26.4 2- 7:02.6 (14:29, 7:15 avg) 3- 7:25.2 4- 7:09.0 (29:03, 7:16 avg) 5- 7:26.7 6- 7:18.2 TOTAL-- 43:48, 7:18 avg Overall, My splits were a little erratic. I didnt feel super great on this run, my legs were a little sore.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 easy slugglish miles today, 23:30, 7:50 pace.
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| Asics 2140 GT Black/Gold Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 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 |
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very uneven, slick footing today for my "long run" of 8 miles. Ran out on the country highway and every time a car went by I had to hit the shoulder where it was a few inches of loose unpacked snow, some of the other side roads i took were very uneven too. Very hard to find footing, made it tough to get in the zone. Otherwise, I did feel pretty good so that is always a plus.
1- 7:17.2 2- 7:39.2 (14:56, 7:28 avg) 3- 7:15.6 4- 7:17.4 (29:29, 7:22 avg) 5- 7:09.1 6- 7:22.3 (44:00, 7:20 avg) 7- 8:01.8 8- 7:30.3 TOTAL-- 59:32, around 7:26.5 avg. Overall, a good run, like i said i felt good. Mile 7 sucked, no smooth spots to run at all, but other than that it was a good day.
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| Asics 2140 GT Black/Gold Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 1.00 | 0.00 | 6.00 |
| Today's run was supposed to be a run-of-the-mill 6 miler, but i felt really good and put the hammer down after the 1st mile. kept it at GMP for 2miles and actually hit tempo pace for 1. I dunno what got in to me but those middle miles felt awesome! Splits: 1- 7:32.2 2- 6:54.0 (14:26, 7:13 avg pace) 3- 6:49.5 4- 6:23.9 (27:39, 6:55 avg) 5- 7:18.5 6- 7:20.4 TOTAL-- 42:18, 7:03 avg pace Man it felt good to open it up today. Those MP and Tempo miles felt super easy too, i just noticed a slight increase in effort, but it felt like a glide.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy ones, cept i was really tight the whole way and didnt really have much energy today. 45:27 total, 7:34.5 avg pace. It was cold too. This winter sucks! | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 4 mile tempo today. was shooting for 6:10 avg pace and hit exactly that. Although i felt a little tight with the 0 degree windchill. Definitely makes running fast hard.
1- 6:06.6 2- 6:11.7 (12:18, 6:09 avg) 3- 6:12.4 4- 6:09.2 TOTAL-- 24:39.9, technically 24:40, or 6:10 avg pace.
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| Asics 2140 GT Black/Gold Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles today. Forgot my watch so just ran by feel. It was actually kind of nice to get away from time constraints. I found it a very liberating feeling to not be held down by splits. might run sans watch more often!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 sluggish miles as per the norm when I run 15 min after I wake up. At least the pace was nice and easy to allow for recovery, 7:51 avg, 23:23 total.
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| Asics 2140 GT Black/Gold Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 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 |
| Long run today. Weather was nice. around 30 degrees and calm. Felt pretty good. 1- 7:20.9 2- 7:11.6 (14:32, 7:16 pace) 3- 7:11.6 4- 7:02.8 5- 7:09.6 (35:56, 7:11 pace) 6- 7:21.8 7 & 8- 14:50, 7:25 avg 9- 7:16.9 10-7:19.4 TOTAL-- 1:12:44, 7:16.5 avg pace Good run today, im satisfied with it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 106.75 | 3.00 | 15.75 | 3.00 | 128.50 |
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| Asics 2140 GT Black/Gold Miles: 94.50 | Asics 2150 Miles: 34.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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