| 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 | | 166.49 | 13.00 | 7.90 | 8.26 | 195.65 |
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| New Asics Red 2000 2 Miles: 95.84 | Asics 2000 2 Red/black Star Miles: 47.35 | Asics 2170 GT Starred Miles: 14.00 | Asics Hyperspeed 2 Flats Miles: 6.26 | Asics DS Trainer Bl/Yel Miles: 27.20 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| barefoot on the beach, not sure total distance
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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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| treadmill before leaving perdido beach
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| New Asics Red 2000 2 Miles: 5.30 |
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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 | | 3.40 | 3.00 | 0.00 | 0.00 | 6.40 |
| easy run in my hometown tonight, felt pretty easy
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| Asics 2000 2 Red/black Star Miles: 6.40 |
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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 |
| easy paced run tonight -- 7 in 7:28 avg pace
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| Asics 2170 GT Starred 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| legs felt rough
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| New Asics Red 2000 2 Miles: 5.30 |
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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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| | Race: |
Tulip Time Klompen Classic 5k (3.15 Miles) 00:18:21, Place overall: 13, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.85 | 0.00 | 3.15 | 0.00 | 8.00 |
| Pella Klompen Classic today, a race I've always wanted to be a part of, my legs have been sore and tired for the last 2 weeks, so I knew I wouldnt run a blazing time today, so instead, I decided I wanted to run a smart race. Gun went off at 7pm, great weather, low 70s, a little humidity and windy, pretty flat course--pella is looking beautiful this time of year by the way with all the tulips and the green grasses, my goal was to be around 5:50s for each mile and to not lose any time. I nailed this goal. Hit 5:50 first mile, 5:51 second, and 5:49 third--almost perfectly even splits, the last ".1" was long according to my garmin at .15 in :52, so overall, my garmin said the course was long and I clocked 18:21 for the "5k", which doesnt seem accurate given my even splits, not too worried though, it was a fun race and I executed a race plan. Got 13th out of almost 1900 runners, I did get 4th in my age group, just missed placing--nice to be out racing again and such a beautiful evening to do so...plus I got 2 race shirts!
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| Asics Hyperspeed 2 Flats Miles: 3.15 | Asics 2000 2 Red/black Star Miles: 4.85 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 7:15 avg pace + strides
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| New Asics Red 2000 2 Miles: 8.50 |
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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 | | 8.60 | 0.00 | 0.00 | 2.40 | 11.00 |
| good workout today, couldnt decide if I wanted to do speed or distance, so I did a little of both, got a mile in 5:30, then did some 400s, 11 total
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| Asics DS Trainer Bl/Yel Miles: 11.00 |
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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 |
| first thing this morning, got 8 miles done in 7:41 avg pace, took it easy and just kind of zoned out for a shakeout run
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| Asics 2000 2 Red/black Star 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Good run tonight, got through 8.5 in just under 1:03:00--7:23-24 avg pace.
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| New Asics Red 2000 2 Miles: 8.50 |
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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 | | 4.50 | 0.00 | 0.00 | 2.50 | 7.00 |
| did some 1k repeats today, although had some serious stomach issues (big lunch) and so had to cut it a little short, quality was still good on the 4 repeats I got done, i hit 3:28, 3:28, 3:28, and 3:33--each with a 1k easy between, felt pretty easy actually, which is 5:34 pace on the 3:28s, it was cool to hit those with such repetition--i was locked in on these. 7 miles overall
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| Asics DS Trainer Bl/Yel 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 | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| rainy, muggy evening run after work, got 7 done in about 7:16 pace and was completely soaked
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| Asics 2170 GT Starred 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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| Asics 2000 2 Red/black Star Miles: 5.30 |
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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 | | 5.20 | 0.00 | 3.75 | 0.25 | 9.20 |
| held a 6:00 pace was going to go for a 10k at that pace, but the humidity and heat got to me, I stopped after the first 5k--18:38 roughly, then I did anohter 1k and another .25 separately to complete the 4 miles of speedwork--3.75 at tempo pace, the final .25 at goal 5k. set my watch to KM instead of miles and I notice that helps a lot in being able to maintain pace
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| Asics DS Trainer Bl/Yel Miles: 9.20 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| really good morning run today, a little humid, but i was able to trudge through 9 at 7:28 avg pace
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| New Asics Red 2000 2 Miles: 9.00 |
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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 | | 9.30 | 1.00 | 0.00 | 0.00 | 10.30 |
| really solid run tonight despite tired legs, 1:15:XX for 10.3 miles-- 7:19 avg pace according to the garmin, did strides
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| New Asics Red 2000 2 Miles: 10.30 |
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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 | 3.00 | 0.00 | 0.00 | 7.00 |
| decent run tonight
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| Asics 2000 2 Red/black Star 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| morning treadmill out in colorado
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| New Asics Red 2000 2 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy run today on the mill
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| New Asics Red 2000 2 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 | 1.00 | 0.00 | 0.00 | 7.00 |
| bad stomach issues
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| New Asics Red 2000 2 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| bad stomach issues again, had to cut short
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| Asics 2000 2 Red/black Star Miles: 5.30 |
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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 | | 6.50 | 3.00 | 0.00 | 0.00 | 9.50 |
| felt pretty good today--9.5 in 7:16 avg pace, very humid morning--did strides after--stomach felt better today
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| New Asics Red 2000 2 Miles: 9.50 |
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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 | | 4.75 | 1.00 | 1.00 | 0.00 | 6.75 |
| taper-ish this week starting today for dam to dam half on saturday, strides after
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| New Asics Red 2000 2 Miles: 6.75 |
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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 easy
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| New Asics Red 2000 2 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| easy run over my lunch break
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| New Asics Red 2000 2 Miles: 3.50 |
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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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| | Race: |
Dam to Dam 5k (3.11 Miles) 00:17:38, Place overall: 5, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.19 | 0.00 | 0.00 | 3.11 | 9.30 |
| Dam to Dam 5k today, decided to drop from the half to the 5k as my training has not really been conducive to a half, this ended up being a really good call. Got up around 6 for a 9:30 start--drove down to the parking garage on 9th and locust, went and watched the elites finish the half- 1:04:xx was the winner, pretty quick, warmed up for a little under 2 miles, did some strides and a burnout to get my legs broken in and ready for the 5k, made the decision to set my watch to km instead of miles so that I could get more frequent updates on my pace, goal was 3:30s each time (17:30 pace) got out easy and felt pretty relaxed, 3:22 at the first k, much faster than anticipated, but it felt fine, was at about 5:21 at the mile, 3:26 for the 2nd k, 3:30 for the 3rd k, started to pull away from the guy i had been running with and realized I was in 5th place, there are about 3000 runners in this race and so I was not expecting a top 5, goal was to keep it together and try to run down the 4th place runner--vic morales, a guy I have raced many times before, 4th k was 3:31, we were fully with the half marathon walk/joggers now and so the course was packed, pretty straight course, so just a few tangents that i didnt quite get, last k was 3:36, but i still wasn't finished, something in the neighborhood of 15 seconds leftover (.07k roughly) the course probably wasnt long, i just wasn't able to get a good tangent run given the runners ahead, regardless, 17:38 for the 5k, a really good effort that I am pleased with. got a medal for getting 3rd in my age group--still cant believe I got 5th in this prestigious event. pretty cool! 4 mile cool down.
Time update: official time was 17:38, one second faster. Every second counts! brings avg pace from 5:41 to 5:40
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| Asics Hyperspeed 2 Flats Miles: 3.11 | New Asics Red 2000 2 Miles: 6.19 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| morning long slow run today, 7:32 avg pace for 10.5 total + strides
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| Asics 2000 2 Red/black Star Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 166.49 | 13.00 | 7.90 | 8.26 | 195.65 |
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| New Asics Red 2000 2 Miles: 95.84 | Asics 2000 2 Red/black Star Miles: 47.35 | Asics 2170 GT Starred Miles: 14.00 | Asics Hyperspeed 2 Flats Miles: 6.26 | Asics DS Trainer Bl/Yel Miles: 27.20 |
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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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