| 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 | | 171.45 | 31.50 | 4.50 | 3.00 | 210.45 |
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| Asics 2170 Slv No Mark Miles: 72.85 | Asics 2170 GT Starred Miles: 97.10 | Asics GT 2000 2 Blue Miles: 19.50 | Asics DS Trainers Miles: 6.50 | Asics Hyperspeed 2 Flats Miles: 14.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| had a very nice workout tonight, thought id have tired legs, but it wasnt to be. splits to get an idea where I'm at:
1= 6:57.6
2- 6:51.3
3- 6:57.8
4- 6:54.6
5- 6:53.8
6- 6:46.2
7- 6:42.9
8- 6:43.6
total-- 8 in 54:47, 6:51 avg pace, basically an 8 mile workout right at GMP
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| Asics 2170 Slv No Mark 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| hilly run tonight, pretty even splits for the first part, 52:09, 7:12 avg pace
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| Asics 2170 GT Starred Miles: 7.25 |
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| good workout tonight, but it was on the treadmill, 7:13 pace, hopefully last really humid day with heat index of 100
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| Asics GT 2000 2 Blue Miles: 7.25 |
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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 | | 10.25 | 3.00 | 0.00 | 0.00 | 13.25 |
| Long run tonight, really got after it. Would have gone farther if I had GU, but didnt have any. splits:
1- 7:05.2
2- 7:05.0
3- 7:04.5
4- 7:12.0
5- 7:05.4 (35:32)
6- 7:00.7
7- 6:59.1
8- 7:10.6
9- 7:03.4
10- 7:02.6 (1:10:48, 35:16, 16 sec negative split)
11- 6:58.8
12- 7:01.0
13.25- 9:07
total-- 1:33:55, 7:05 avg pace, right where I started
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| Asics 2170 GT Starred Miles: 13.25 |
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 morning run, felt suprisingly fresh after yesterdays 13+, 7:30 avg pace roughly
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| Asics GT 2000 2 Blue Miles: 6.25 |
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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 | | 0.80 | 7.50 | 1.50 | 0.00 | 9.80 |
| Good 9 miles at GMP+ today, felt pretty good. I ran the hilly course and kept the temp up. splits:
1- 6:38.8
2- 7:00.5
3- 6:46.6
4- 6:46.5
5- 6:50.6
6- 6:52.7 (40:55)
7- 6:56.2
8- 6:35.7
9- 6:27.4 (13:03, 6:31.5 avg last 2 miles)
TOTAL-- 1:00:55, 6:46 avg pace throughout, did .8 cool down jog
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| Asics 2170 GT Starred Miles: 9.80 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles in 54:47, 7:18 avg pace
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| Asics 2170 Slv No Mark 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 | | 2.50 | 1.00 | 3.00 | 0.00 | 6.50 |
| absolute downpour tonight, got hailed on 4 different times, and was a little nervous as to how close a few of the lightning strikes got. I wanted to get a 3 mile tempo in, so even though the streets were flooded and i was taking sloshing steps up to my knees in places in the street torrents, i still managed a very good workout. 6.5 total with 1 mile warmup and 2.5 cooldown, my 3 or actually after measuring (i had to run right in the middle of the road for most of it because of the flooding), so it was actually about a 5k. here were mile splits:
1- 6:03.2
2- 6:01.2
3- 6:02.5
total-- 18:06, 6:02 avg pace if this was 3 miles, slightly faster if it was a 5k, which it was probably closer to, either way a great workout given the conditions
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| Asics DS Trainers Miles: 6.50 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 in 54:51, 7:19 avg pace
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| Asics 2170 GT Starred 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 in 1:00:17, 7:18 avg pace, went kind of a different route and had to measure it
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| Asics 2170 Slv No Mark Miles: 8.25 |
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| low 50s tonight, got in a solid 15 miles, 1:48:01, 7:12 avg pace, ice bath afterward, pretty good run considering my lunch wasn't great for running, had ribs and chips and cookies lol, felt great though throughout
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| Asics 2170 GT Starred Miles: 15.00 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| easy run tonight, 6.5 in 48:16, 7:26 avg pace
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| Asics 2170 Slv No Mark Miles: 6.50 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 tonight in 54:09, 7:13 avg pace
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| Asics 2170 Slv No Mark 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| morning 6
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| Asics GT 2000 2 Blue 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 | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 tonight in federal way on one of my favorite home away from home trails, tried to surge a little, but stomach wasnt having it tonight 49:52 ish overall
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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 | | 5.50 | 1.00 | 0.00 | 0.00 | 6.50 |
| out on the BPA trail again here in Federal Way, WA. felt pretty easy as far as effort is concerned. starting to cut back for the half this weekend. 23:16 out and 23:49 back, downhill and uphill, tale of two halves, 47:06 for the 6.5, avg pace of 7:15, strides and stretching after
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| Asics 2170 GT Starred Miles: 6.50 |
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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 | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
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| Asics 2170 GT Starred Miles: 5.10 |
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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 hilly pre-race miles here in colorado
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| Asics 2170 GT Starred 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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| | Race: |
Equinox Half Marathon (13.1 Miles) 01:29:14, Place overall: 23, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 8.00 | 0.00 | 3.00 | 14.50 |
| Ran the Equinox Half Marathon down Poudre Canyon in Fort Collins, Colorado. Race started at 7000 feet and dropped down to 6000 feet, all pretty much downhill. However, the altitude kicked my Iowa, low altitude butt. Felt really good at the start but by mile 4 I couldn't breathe, that caused me to start cramping in the leg and side because I couldn't get the oxygen to keep pushing. It was a trifecta of pain all stemming from my lack of ability to get enough air. I was at 32:13 through 5 miles and felt decent enough, but fell apart pretty splendidly to finish in 1:29:14. I had no real time goals going in. my goal was to be at least at GMP (6:55 pace) for the whole thing, so in that sense I succeeded. I havent put in any speed work and that was evident, instead i've been logging miles as I train for my 2nd marathon. So while it was not a great race and I was in pain, I feel like it was a good stepping stone and training run. got 2nd in my age group and 23rd out of 700 half racers, so I got some extra little award things, overall a very nicely organized race and the scenery and weather in the mountains was amazing...if only i could have enjoyed it more.
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| Asics Hyperspeed 2 Flats Miles: 14.50 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 in 57:30, 7:11 avg pace, felt pretty good today actually
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| Asics 2170 Slv No Mark 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy in 50:46, 7:15 avg pace + strides
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 tonight in 53:35, 7:12 avg pace
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| Asics 2170 Slv No Mark 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| not a great workout
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| Asics 2170 GT Starred 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| morning run today
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| Asics 2170 Slv No Mark Miles: 6.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| urd today with moving
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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 | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| slow exploration run tonight from my new apt in west des moines, finally able to get back on the greenbelt trail, which is a favorite from my past, should become a staple of my workouts, 8.2 in 1:01:35, 7:30 avg pace, pretty sore from a hard weekend of moving and lifting
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| Asics 2170 GT Starred Miles: 8.20 |
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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 | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| great night for running, got a little carried away, 13.1 in 1:35:15, 7:16 avg pace, lots of elev. change too on this one, -1000 out and gained it all back on the way home, Record mileage month for me, PB of 210 and change, not to mention i took 4 rest days and its a 30 day month, pretty good stuff!
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| Asics 2170 Slv No Mark Miles: 13.10 |
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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 | | 171.45 | 31.50 | 4.50 | 3.00 | 210.45 |
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| Asics 2170 Slv No Mark Miles: 72.85 | Asics 2170 GT Starred Miles: 97.10 | Asics GT 2000 2 Blue Miles: 19.50 | Asics DS Trainers Miles: 6.50 | Asics Hyperspeed 2 Flats Miles: 14.50 |
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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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