| 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 | | 203.84 | 14.00 | 18.21 | 0.00 | 236.05 |
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| OLD Asics Cumulus 20 Gray/orange Miles: 161.94 | Asics Hyperspeed 7 Miles: 6.21 | *Mizuno Wave Rider 22 New Miles: 67.90 |
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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 | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
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| OLD Asics Cumulus 20 Gray/orange Miles: 6.80 |
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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 | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
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| OLD Asics Cumulus 20 Gray/orange Miles: 5.40 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 pre-flight miles, race in the am, going for a fast 10k
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| OLD Asics Cumulus 20 Gray/orange 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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| | Race: |
Grahlman 10k (6.21 Miles) 00:36:39, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.04 | 0.00 | 6.21 | 0.00 | 11.25 |
| 10k back home in Iowa today, wanted to see what I could do for time. Not a normal leadup, travel and other things made it so I ate differently the night before and morning of, I also stayed up later and slept in later, not a great combo, but kind of had to throw out the playbook and was okay with that. Turns out I did end up having pretty severe stomach issues about halfway into the race, and while I made it to the finish, it did not feel great. I also got another sidecramp - just like in boston. This one was about 5.2 miles in, so about 1 to go. I think I didn't eat enough last night for dinner and this morning, since it was different than what I am used to, I decided to just eat less and I think that backfired a little. My body was just out of gas. I noticed it BIG time on my cooldown. I had absolutely nothing and barely squeaked out 2.2 miles cooling down, was going to go 4-5.
The race was on the Greenbelt Trail, one I used to use for the majority of my runs when I lived in West Des Moines. So I was excited to get to race on it. My garmin was way off today though. I don't think it could find me on the trail since its winding and its thickly forested. It had the course at 6.10 miles, which is pretty short, but the map I downloaded from the watch was all wonky - cutting off turns, going way off trail - just not reliable. I mapped the course on MapMyRun and it came out to exactly 6.21, which is pretty close for a 10k. I'm going to assume that the MapMyRun map is more accurate since it actually followed the contours of the trail and its twists and turns. Makes me kind of skeptical about my garmin now though, it freaked out a little at boston too, and i noticed today during the run that it felt like I was holding like 5:45 or so, but it kept saying 6:00 until I got to a clearing then it showed 5:40-5:50. Super weird, but seeing the map afterward helps me think that it just didn't get a good track on me during the race and so it measured short.
I also don't really trust my splits either, as it was not accurate to begin with, so even though it kept them, I'm going to disregard them. One thing I do know is I was around 18:15 at the turn. I would have been a little faster, but a dog on a leash jumped out in front of me and I almost had to stop. Just overall, lots of crazy things happening on this run!!
All told, I despite the watch glitch and the slowdown for the other trail traffic, I actually still wasn't too thrilled with how I ran. I just didn't feel like I had "it" today. The stomach problems were a big concern, and I know I slowed down in the 2nd half for those. The side cramp was also frustrating, but again, i think I just didn't eat enough the last 16 hours. I did win the race though, and pretty handily too. I got a $25 Scheel's gift card for the effort and everyone organizing the race was really friendly and kept telling me how good I did. That was awesome!! It was a good cause too - Huntington's disease, so money well spent on the registration. Overall, I'll focus on the good cause, the always great trail that I miss, and the win. I know not every day is a PR day and certainly today was just not one for me, but a good effort nonetheless and always fun to get out and race when I can!
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| Asics Hyperspeed 7 Miles: 6.21 | OLD Asics Cumulus 20 Gray/orange Miles: 5.04 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| woke up and hit the roads for 14 miles this morning, got hot and humid pretty quick (in iowa so different than CO). nonetheless, it was a strong run and I was like a metronome for the flat part of the trail (miles 3-11), I was within 7:05-7:15 each mile, just really steady. The hills on the way home after 11 were difficult, but I managed. Nice to have a wake up and go day of such length with no nutrition, no water nor much breakfast (i think its a deprivation style run). ITs nice to know I can bang out 14 on tired legs and little else. +strides
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| OLD Asics Cumulus 20 Gray/orange Miles: 14.00 |
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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 |
| Really good run again this morning, felt just really smooth again, locked in around 7:13 pace and just stayed there. ended up negative splitting slightly. 10 miles in just over 1:12. Right side hernia area is now bothering me just a little (starting sunday before I ran), nt sure what happened, but definitely keeping an eye on it. Was going to do 16-18 tomorrow but may push that to Thursday. Definitely didn't feel worse after today's effort so thats good.
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| OLD Asics Cumulus 20 Gray/orange Miles: 10.00 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| another metronomic run, 7:16 avg pace for 10.5 miles, just kind of locked in again, got in between rain showers so that was solid - pretty normal Iowa spring. Hernia-area on the right side is still acting up - not sure if I should keep training for the full in June or pull the plug on the season...need to decide soon
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| OLD Asics Cumulus 20 Gray/orange 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 |
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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 |
| really strong run this morning, just a wake up and go type run, farthest I've ever gone doing that - I have to say, it turned out well- I have been eating horribly and so I was anticipating issues there, but I didn't have any. total run was just over 2:01:XX, 7:10 avg pace, negative split by about 30-40 seconds. Just a really nice easy effort, but the speed is still there - went way out on the bike trail and back - part of the trail I run my half marathon on in the fall (PR course). it was pretty chilly and windy for may 9th, but I was probably still overdressed, side feels better today, which is suprising with how much mileage I've put up this week, strides after
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| OLD Asics Cumulus 20 Gray/orange Miles: 17.00 |
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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 |
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| *Mizuno Wave Rider 22 New 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4 am run before the flight, flight ended up getting cancelled though, may have to do another early one tomorrow
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| *Mizuno Wave Rider 22 New 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| morning pre-flight run after yesterday's cancelation, 3 am start - super early and tired, 7:32 pace
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| *Mizuno Wave Rider 22 New Miles: 7.50 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| First run down in Puerto Vallarta, beat the sun up so it was still relatively cool - though humid, 9 in 1:06:00, 7:20 pace
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| OLD Asics Cumulus 20 Gray/orange 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 in mexico, a little warmer since I slept in a little, really felt it, 7:15 avg pace
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| OLD Asics Cumulus 20 Gray/orange 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 |
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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 |
| morning 8.5 in 7:30 avg pace
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| OLD Asics Cumulus 20 Gray/orange 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 | 0.00 | 4.50 |
| shorter morning run before the flight, thought about taking the day off, but I like staying active day of travel
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| OLD Asics Cumulus 20 Gray/orange Miles: 4.50 |
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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 | | 4.00 | 0.00 | 7.00 | 0.00 | 11.00 |
| Got absolutely soaked this afternoon in a downpour the entire run. No real goal, just wanted to move the legs after the travel home from mexico. ended up doing a progression run, 6:57 warmup then 6:19, 6:12, 6:10, 6:09, 6:07, 6:03, 6:01, 43:01 for the 7 mile tempo, just under 6:09 pace
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| *Mizuno Wave Rider 22 New 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 | | 9.00 | 10.00 | 0.00 | 0.00 | 19.00 |
| really strong long run this morning, it was a wake up and go, which usually are slower, but this one was solidly around 7:00 pace, the 2nd half was negative split by about 2-3 minutes. last 9 miles were all sub 7, 2:13:27 for the 19 miles, 7:01 avg pace total + strides
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| OLD Asics Cumulus 20 Gray/orange Miles: 19.00 |
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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 | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| 47 degrees with 20 mph winds, froze my butt off...on may 21, last run in carlisle, really hilly route 604 ft elev. gain
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| *Mizuno Wave Rider 22 New 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 | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| good run back at elevation tonight, 9.6 in 7:07 avg pace + strides
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| *Mizuno Wave Rider 22 New Miles: 9.60 |
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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 | | 1.60 | 1.00 | 5.00 | 0.00 | 7.60 |
| Decided to get 5 miles at right around my goal marathon pace (6:20), wanted to see how easy it felt. Turns out it felt really easy. 6:17, 6:16, 6:13, 6:15, 6:10, 31:11, 6:14 avg pace for the 5 miles, just faster than my goal pace. Decent overall day
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| *Mizuno Wave Rider 22 New Miles: 7.60 |
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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 | | 9.50 | 3.00 | 0.00 | 0.00 | 12.50 |
| good distance today, but felt extremely tired, legs had nothing left, good to be starting the taper. negative split the run by 15 seconds, 3 miles under 7:00, so technically very top end of GMP, 1:28:45 for the 12.5, + strides and ice bath, taper time from here
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| OLD Asics Cumulus 20 Gray/orange Miles: 12.50 |
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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 | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| legs felt really awful today, need to really take it easy this week to get ready for the race, 7:19 pace
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| *Mizuno Wave Rider 22 New 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 | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| okay run today, felt better, legs are somewhat tired tho + strides
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| OLD Asics Cumulus 20 Gray/orange Miles: 8.60 |
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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 | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| good run tonight, felt better than I have been lately
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| OLD Asics Cumulus 20 Gray/orange Miles: 6.70 |
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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 | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| 5.7 easy this morning, felt a little tired, 7:2X pace + strides
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| OLD Asics Cumulus 20 Gray/orange Miles: 5.70 |
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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 | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| easy pace
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| OLD Asics Cumulus 20 Gray/orange Miles: 4.20 |
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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 | | 203.84 | 14.00 | 18.21 | 0.00 | 236.05 |
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| OLD Asics Cumulus 20 Gray/orange Miles: 161.94 | Asics Hyperspeed 7 Miles: 6.21 | *Mizuno Wave Rider 22 New Miles: 67.90 |
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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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