| 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 | | 176.49 | 20.50 | 10.21 | 12.50 | 219.70 |
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| Mizuno Wave Rider 22 Miles: 94.90 | Asics Hyperspeed 7 Miles: 12.00 | Asics Cumulus 20 Miles: 75.70 | New Wave Rider 21 Grey Miles: 37.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Broke out new shoes today, felt really cushy. 5 easy in 7:24 avg pace
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| Mizuno Wave Rider 22 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 | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| easy prerace 3.7 today + strides
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| Mizuno Wave Rider 22 Miles: 3.70 |
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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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| | Race: |
Fortitude 10k (6.21 Miles) 00:36:18, Place overall: 30, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.29 | 0.00 | 6.21 | 0.00 | 12.50 |
| 2nd Fortitude 10k today. Had a good time at this race last year so I came back again, this time healthier, finally. warmed up for 1.7-2 miles, easy paced with some strides. Race itself went amazing, felt wonderful through about 8k, felt really good throughout, but just lost a little at the end since I wasn't trained through much more than 5 miles for speed. Splits were as follows:
1 - 5:53
2 - 5:44
3 - 5:49
4 - 5:43
5 - 5:49
6 - 5:53
.21 - 1:XX
Total - 36:18, 5:51 avg pace
Split about 18:09 first 5k, then split about the same exact last 5k, 18:09, very even splits, felt really strong. Had a guy come up near me at the middle of the race and we just picked off people together the 2nd half, he was doing about the same tempo I was. Felt really good and finally strong and healthy for a change. This race was at 5000 feet, so I'm positive that at sea level, I would have set a massive PR today. The translator calculator I used said 35:11 equivalent if I wasn't at altitude - a stunning 35 second PR! Overall, very happy with today's race, felt good and a really solid mark of where I am fitness-wise. 4.4ish cooldown
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| Asics Hyperspeed 7 Miles: 7.00 | Mizuno Wave Rider 22 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 | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| 8.6 in 7:42 avg pace this morning, felt okay, a little sore. 1:06:14 total time + strides
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| Asics Cumulus 20 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| wet, rainy fall run tonight, felt awesome to run in this kinda weather. 7:22 avg pace for 8.5, 1:02:33 total
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| Asics Cumulus 20 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| beautiful night so i decided to go long, wanted to go 13.5 and went out 6.75 in prep for it, but started to feel it and didn't wanna risk reinjury so took it way cautious and took the direct route home, finished 12 in 7:12 avg pace overall, strides
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| Mizuno Wave Rider 22 Miles: 12.00 |
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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 | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| 9.7 easy this morning, felt pretty good for a morning run, 1:12:30, 7:29 avg pace overall + strides
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| Asics Cumulus 20 Miles: 9.70 |
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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 | | 6.20 | 0.00 | 0.00 | 3.00 | 9.20 |
| good speedwork today, decided to do mile repeats. Did about 1.7 warmup. first mile was 5:43, did .55 mile 4:10 easy between, dropped into mile 2 hit 5:37, another .55 and 4:10 then dropped to mile 3,, was downhill as I am prepping for this weekend's race. 5:30.5, almost sub-5:30! cooled down for 3.3 miles. 9.2 total, overall a solid day at the office, I am pretty tired with all the mileage lately, but itll be worth it
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| New Wave Rider 21 Grey 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 | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| ok run on a very hot sept. afternoon. 8.6 in 7:22, really slowed down and felt tired after 4, which is okay and expected. ice bath after
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| Asics Cumulus 20 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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7.2 in 7:22 avg pace, felt kinda tired, strides after
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| Mizuno Wave Rider 22 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| easy morning run, felt extremely easy
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| Asics Cumulus 20 Miles: 6.20 |
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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 | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 easy this morning in 7:28 pace
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| Mizuno Wave Rider 22 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 | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
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| Mizuno Wave Rider 22 Miles: 3.70 |
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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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| | Race: |
Fall Equinox 5 Mile (5 Miles) 00:28:22, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 3.00 | 12.00 |
| Woke up this morning at 3am and couldn't get back to sleep so decided to watch Kipchoge's extremely impressive and inspiring world record at Berlin - 2:01:39, are you kidding me? Crazy.
Had to be in Fort Collins on the bus by 5:30am anyway, so I figured I'd just stay up after watching that. Buses took us up Poudre Canyon in the dark, always fun to watch the sun come up in the canyon over the mountains. I have done this half before and wanted to do it again, but with the recovery from injury this spring, I decided I wasnt ready to race a half yet. Goal was to see what I could hit for 5 miles after my strong 10k two weeks ago. Warmed up on a hiking trail road for 2 miles, beautiful as the sun was rising and I was all by myself in nature - pretty cool.
Went out super strong and kept a quick turnover - I wanted to push the pace as much as possible. I started in 3rd place and stayed there the whole way, finishing in third pace. The course is downhill and drops about 200 feet over the 5 miles so that helped a little, but I found one of my fastest miles was mile 5 which had very little downhill and a little small uphills, so that was encouraging. Here are my splits:
1 - 5:36.4
2- 5:39.2 (11:15)
3 - 5:42.6 (16:58 for 3 miles, was at somewhere near 17:30 for 5k)
4 - 5:43.0 (22:41 for 4 miles, one of my better 4 mile splits all-time)
5 - 5:40.3
total - 28:22, 5:40 avg pace
Was at around 28:11 for the 8k, which is one of my better times for 8k, puts me back in my college fitness level where I only got down there a few times. Would be in the top 3 on the team today actually with that time.
Overall, I was super happy with this effort. I feel like the turnover was good and even through the inevitable rough patches, I hung on to a solid pace and continually re-found it. My splits show real good consistency, they were all grouped within 7 seconds of each other - a very good sign of my fitness level. I think I could have set a new PR at 10k today, but hopefully I can get that in three weeks' time when I am back in Iowa.
Cooled down for 4.5 miles - just enjoying and taking in the beautiful sights of the canyons. Got a cool little trophy for 3rd overall. Good day!
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| Asics Hyperspeed 7 Miles: 5.00 | Mizuno Wave Rider 22 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| decent run this morning though i was sore. 9 in 7:30 avg pace + strides, rest day tomorrow to recover better from Sunday's effort - officially back in for Boston 2019!!
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| Asics Cumulus 20 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 | | 7.50 | 3.00 | 0.00 | 0.00 | 10.50 |
| good run tonight, really got after it, hit a few GMP miles, decently hilly route, 10.5 in 7:10 avg pace - got rained on at the end, nice to get some cool wind and rain for a change from all the heat + strides
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| Mizuno Wave Rider 22 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 | | 5.60 | 0.00 | 0.00 | 2.50 | 8.10 |
| hills tonight, 8 hill repeats on a .3 length 6% incline with running downhill after as between reps, 8.1 total, really tired
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| New Wave Rider 21 Grey Miles: 8.10 |
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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 | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| 7.7 easy in 7:26 avg pace, knee is kinda tight
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| Asics Cumulus 20 Miles: 7.70 |
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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 | | 9.70 | 4.00 | 0.00 | 0.00 | 13.70 |
| Really nice workout tonight. a little warm at the start - 86 degrees, but it was much cooler in the shade. really solid splits, 7:09, 7:10, 7:15, 7:04, 7:08, 7:04, 7:21, 7:07, 7:01, 6:58, 7:02, 6:50, 6:55, 4:57 (.7), = 1:37:07, 7:05 avg pace, really felt strong and the overall effort didn't feel too hard, little dehydrated at the end but otherwise felt decent, strides after
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| Mizuno Wave Rider 22 Miles: 13.70 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| decent morning run today, 9 in 7:30 avg pace + strides
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| Asics Cumulus 20 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 | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| decent morning 10 today. pretty chilly, around 45 degrees - first true taste of fall - i loved it! did 10 in 7:21 avg pace and I ran hard up the uphills - of which I tried to incorporate several - 353 ft of gain- felt like a good effort overall, 1:13:30 total running time
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| New Wave Rider 21 Grey 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 | | 5.80 | 0.00 | 0.00 | 4.00 | 9.80 |
| Got after it today after an URD yesterday. 9.8 total on a beautiful fall evening. Warmed up for 1.4 then did mile repeats (4 of them) then .5ish, 4:00-4:30 rest between reps. Mile splits were 5:39, 5:35, 5:44, 5:36. Really good day at the office, but I was spent afterwards, really gave it my all today
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| New Wave Rider 21 Grey 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 | | 0.00 | 13.50 | 0.00 | 0.00 | 13.50 |
| 13.5 tonight on a 52 degree evening that was pretty chilly with a strong east wind, was going to do the long run tomorrow but its supposed to be much warmer so I got it in tonight. Very strong effort and I felt stronger as the run went on, I might have even negative split it. 13.5 in 1:36:37, 7:09-7:10 avg pace + strides
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| Mizuno Wave Rider 22 Miles: 13.50 |
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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 | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| 8.4 in 1:01:29, 7:19 avg pace
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| Asics Cumulus 20 Miles: 8.40 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy 8 tonight in 7:18 avg pace, watched the sun go down over the mountains, getting a lot cooler temp-wise as we get into october tomorrow + ice bath
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| Mizuno Wave Rider 22 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 | | 176.49 | 20.50 | 10.21 | 12.50 | 219.70 |
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| Mizuno Wave Rider 22 Miles: 94.90 | Asics Hyperspeed 7 Miles: 12.00 | Asics Cumulus 20 Miles: 75.70 | New Wave Rider 21 Grey Miles: 37.10 |
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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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