| 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 | | 155.24 | 4.00 | 9.25 | 8.21 | 176.70 |
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| New Asics Red 2000 2 Miles: 93.04 | Asics Hyperspeed 2 Flats Miles: 12.46 | Asics 2000 2 Red/black Star Miles: 31.00 | Asics 2000 2 Blue/orange Star Miles: 32.20 | Asics DS Trainer Bl/Yel 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 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| bookend tens! felt good enough to just keep running today and ended with another 10 in about 7:21 pace overall--strides after
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| New Asics Red 2000 2 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 | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
| easy run tonight, got 6:20 for mile 2, overall 7 miles in 7:11 avg pace + strides
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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 | | 4.30 | 1.00 | 0.00 | 0.00 | 5.30 |
| easy run tonight
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy during lunch break, very humid
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| New Asics Red 2000 2 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: |
Run Your Buns Off 5k (3.11 Miles) 00:17:19, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.09 | 0.00 | 0.00 | 3.11 | 10.20 |
| Good run today. had to get up pretty early, race started at 8 and was a little bit of a drive, noticed I had forgotten my watch, so I stopped at a walmart on the way to get a $10 one so I had something to judge my pace on, race started a little late. My warmup had been good and my pre-race this week had been superb. gun went off and it was just one other guy and me, we talked a little during the race, he was a collegiate runner and a miler, so I knew to beat him, I'd have to run a good race. First split was 5:11, but we both agreed this marker was short, 2nd marker was 10:33, probably still short, he started gapping me at this point, I couldn't cover it, last 1.1 was long--although overall, I think the course was spot on 5k. crossed the line in 17:19, very happy with that pace--nice to get a solid race in and to continue improving my times. 5 and change for the cool down, 10.2 total today, solid overall
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| Asics Hyperspeed 2 Flats Miles: 3.11 | New Asics Red 2000 2 Miles: 7.09 |
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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 |
| so sweaty--pure humidity this am, 78 temp with dew point at 71, just oppresive-- battled through to get 8.5 in 7:32 avg pace per mile
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| had some stomach issues today, cut short at 6
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| Asics 2000 2 Red/black Star 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 | | 5.15 | 1.00 | 1.00 | 0.00 | 7.15 |
| hot run today, almost 90 and somewhat humid, ran mile 2 in 6:09 just to get legs moving, did 8 strides after, 7:07 avg pace for 7.15 total miles
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| New Asics Red 2000 2 Miles: 7.15 |
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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 | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| humid and rainy
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| New Asics Red 2000 2 Miles: 5.15 |
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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 | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
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| New Asics Red 2000 2 Miles: 3.75 |
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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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| | Race: |
Conrad Dash N Splash (6.25 Miles) 00:38:47, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 6.25 | 0.00 | 10.00 |
| Not a great race today--was shooting for a good 10k--they had $50 on a new course record--the previous one was soft--37:53, and i've never raced a 10k slower than that so I assumed I'd have it locked and that it would be a race against whoever else showed up. Turns out the conrad course got me again--I just dont run well here--another guy showed up, I don't know what he ran, but there was no reason I couldnt have caught him--very frustrating to just not have it today, maybe my legs are tired--38:47, time was really irrelevant though, I hit 18:31 in the first 5k, right on pace, then nothing happened the 2nd 5k, just fell apart
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| Asics Hyperspeed 2 Flats Miles: 6.25 | New Asics Red 2000 2 Miles: 3.75 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| hiked 9-10 miles in Mount Rainier National park today, did some jogging on some of the technical trails, count it as 3 miles translated for running, really reinvigorated me and refreshed my mind
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| Asics 2000 2 Red/black Star 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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| morning run on the trail by my hotel here in north seattle, beautiful morning, little over 52 minutes, measured a rough mapmyrun for total distance
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| Asics 2000 2 Red/black Star Miles: 7.20 |
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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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| treadmill in the morning in san francisco
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| Asics 2000 2 Red/black Star Miles: 6.30 |
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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 | 2.00 | 1.00 | 0.00 | 7.00 |
| ran 7 total tonight, very humid--2nd mile was 6:06, had to stop about 5.5 in for GI issues but was able to finish up okay afterwards, + strides
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| broke out the new shoes tonight, 6 in 7:12 avg pace
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| Asics 2000 2 Blue/orange Star 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 | 2.00 | 8.00 |
| did an all-out mile today after my brief warm-up, 5:14 was what i hit, felt a little labored, but still a nice test, did another 400 and a 1000 but stomach was shot at that point, 8 total
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| Asics DS Trainer Bl/Yel 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| so hot and humid today, still managed 10 + strides + ice bath
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| Asics 2000 2 Blue/orange Star 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| early morning run today, slow pace
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| Asics 2000 2 Blue/orange Star Miles: 6.30 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| treadmill at the local snap fitness here in colorado
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| New Asics Red 2000 2 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 | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| kind of a mixed bag today, was out in colorado, treadmill wasnt really working so I hit the roads and did a loop 4 times, measured later and totalled it all to be around 6.8 +strides
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| New Asics Red 2000 2 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy
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| Asics 2000 2 Blue/orange Star 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 | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| systems check, felt really good--ready to run tomorrow + strides
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| New Asics Red 2000 2 Miles: 3.75 |
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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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| | Race: |
Carlisle 4th of July 5k (3.1 Miles) 00:17:14, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 3.10 | 8.00 |
| Carlisle 5k today, been waiting for this one, I would say this was my goal race for this session. I won this race in 2008 and 2009 but was 2nd in my next 2 attempts 2010 and 2011. Been a while since I ran it, but I was finally in shape to put a good performance in, so I wanted to run it. It is also my hometown race and the course I know better than any other I run, so I wanted to win this one bad. Warmup went well, lots of mosquitos though, that was annoying. Otherwise, perfect weather for this time of year--65 degrees and very light winds--
In the first mile, I was running with another kid who looked either in high school or just out of it. First mile was around 5:34, I was right on his tail waiting to make my move, at mile 1, he turned over and said "go ahead"--which was kind of surprising as I was expecting a battle. He then said "are you a Flaws?" I said "yep." with that I took off and threw the hammer down, this is how you win in carlisle, first mile is uphill, so you survive, then you break it open on the downhill + flat 2nd mile. I knew the race was over after my surge here and I executed this move perfectly to secure the lead for good. my 2nd mile was around 5:26 as I was in through 2 miles in around 11:00. Then just hung on for the last 1.1 and crossed the line in 17:14--1st place! Felt great to win this race, time was decent, but my splits (had it set to km splits) were all over the place, 3:26, 3:33, 3:25, 3:45, 3:XX.
Like I said, just very nice to win my hometown 5k--more for pride than anything, got a little trophy but this race is always about much more than that for me.
My 14-year old brother also ran and hit 20:10, a new PR for him--he is headed to 9th grade and I think that time had to impress the varsity xc coach who puts on the 5k. Very proud of him.
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| Asics Hyperspeed 2 Flats Miles: 3.10 | Asics 2000 2 Blue/orange Star Miles: 4.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| a little humid + strides
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| Asics 2000 2 Red/black Star 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| treadmill here in Louisiana--way too humid, strides after
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| New Asics Red 2000 2 Miles: 6.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 155.24 | 4.00 | 9.25 | 8.21 | 176.70 |
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| New Asics Red 2000 2 Miles: 93.04 | Asics Hyperspeed 2 Flats Miles: 12.46 | Asics 2000 2 Red/black Star Miles: 31.00 | Asics 2000 2 Blue/orange Star Miles: 32.20 | Asics DS Trainer Bl/Yel 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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