| 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 | | 195.95 | 6.00 | 21.65 | 0.00 | 223.60 |
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| Cumulus 20 White Miles: 104.80 | Adidas Sub-2 Miles: 18.05 | Wave Rider 22 Blue/gray Miles: 92.15 | 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 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| ice, ice, ice
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| Cumulus 20 White 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: |
Fortitude 10k (6.21 Miles) 00:36:53, Place overall: 41, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 0.00 | 6.25 | 0.00 | 13.60 |
| 3rd straight year of the Fortitude 10k, I've done this race each year its been held. It's a great event, with a nice course (only 5000 ft elevation), much flatter than BolderBoulder. After last year's 36:18 here, I was hoping to go faster this year with how much mileage I've been logging lately, however, after 5k into this years race, the wheels started coming off, probably a combo of factors - back issues the past week (though they didn't really bother me during the race, I felt not 100% mentally), overtrained in August (230 miles, my biggest August ever, probably a good thing in itself, but I think i ran the majority of these miles too fast and burnt my legs out a bit), lack of consistent tempo training (i've had a good 10k race earlier in August, and a really good 8k treadmill workout, but my repeat workouts have almost all fallen apart and I've not completed them (again, probably too much mileage run too quickly w/o ample slower days), can fix it though, so thats a good thing, splits today according to their timing mats were as follows:
1 - 5:56.5
2- 5:42.0 (11:39)
3- 5:53.2 (17:31.7, was around 18:11 at the 5k
4 - 5:57.5 (23:28)
5- 6:05.5 (really started to not get turn over here, very noticeable lack of ability to keep "bringing it) 29:33, 29:22 for 8k
6- 6:03.7 (35:37)
.21 - 1:16
Final - 36:53.87, 5:56 avg pace (my watch had 6.25 in 36:54, which is 5:54, but I can never super trust it plus 6.25 is about right for this course given the impossibility of hitting its tangents perfectly)
Overall, I'm happy that I stayed under 37. After the wheels fell off, I could have cashed it in (even more than I already did), but I fought, especially the last mile, made a conscious effort to increase my pace. I did 18:11, 18:42 for the 2 halves, last year I was almost exactly even at 18:09, again, just felt it go away at about 6k and just never really found "it" again. It ended up being over 100 degrees today, new sept. record for colorado, but I can't say that was an issue, because I felt okay during the race, and lots of the course was shaded, the warmth was a little noticeable, but I doubt it cost me more than 5 or 10 seconds. If anything, I think my body was just not fully recovered from my higher mileage at the end of August yet, and lack of tempo work, so definitely things to work on for the future. Positive, my back didn't feel too bad, and I definately didn't do any more damage to it! Decided to cool down for 5 miles total, bringing daily mileage to 13.6. Will take tomorrow off out of precaution even though I really want to keep running
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| Adidas Sub-2 Miles: 7.55 | Cumulus 20 White Miles: 6.05 |
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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 |
| tried to slow it down some today but ran it too fast, 9.7 in 7:08 avg pace, just felt easy though my body seems tired still, bordering on overtraining
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| Wave Rider 22 Blue/gray 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 | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| rain in the heat and occasion rain, 8.6 in 7:18 avg pace, made a conscious effort to slow it down, felt easy again though body still a little tired
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| Cumulus 20 White 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| long run tonight, started out slower to keep the pace easier, split 54:10 then 53:10, 1:47:20 for the whole run, 1:00 negative split, strides and ice bath afterwards, felt pretty good for the whole run, my breathing is still a little out of whack though, I think with the allergies this year
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| Cumulus 20 White 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 | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| super easy pace tonight
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| Wave Rider 22 Blue/gray 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 | | 4.30 | 0.00 | 7.00 | 0.00 | 11.30 |
| good workout tonight, 7 mile tempo as some massive thunderstorms came through the area - got dumped on, especially during the cooldown, really wanted a good tempo and I got that done tonight, splits: 6:06, 6:08, 6:05, 6:06, 6:02, 5:59, 6:01, 42:27 for 7 miles, 6:04 avg pace for the tempo, probably 5:54ish for back home at normal altitude, 3 mile cooldown in the downpour
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| Wave Rider 22 Blue/gray Miles: 11.30 |
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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 | | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
| easy run tonight, felt good, til the end when I got a migraine, was 7:08-7:12 for the whole thing + strides
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| Cumulus 20 White Miles: 9.15 |
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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 | | 7.85 | 0.00 | 0.00 | 0.00 | 7.85 |
| easy pace tonight til I had major GI issues, not a fun day, snuck out 7.85
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| Wave Rider 22 Blue/gray Miles: 7.85 |
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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 | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| easy run today
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| Cumulus 20 White 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 | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
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| Wave Rider 22 Blue/gray 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 | | 5.60 | 5.00 | 3.00 | 0.00 | 13.60 |
| Hopped in a local 10-miler here in Iowa this morning, no real pre-race prep, just wanted to use it as a good tempo run. It did not go well at all. I started out 6:07, 6:08, 6:17, then we started going uphill and I started going downill, I think the crazy humidity got me, it was like 85% humidity, 75 degrees, dew point 71 degrees, just a terrible combination, I was zapped by mile 4, not used to this kind of moisture anymore since I do my training in Colorado, I slowed way down to 6:30-7:00 pace, I even stopped at one point, just had absolutely nothing. Aside from the hills and the humidity, I just felt off today too, so not sure what's going on maybe a little overtrained. Overall, 1:06-1:07 or somewhere in there for the 10 miles, but I wasn't worried about time, just honestly wanted to survive! 13.6 total with the w/u and c/d
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| Wave Rider 22 Blue/gray Miles: 3.10 | Adidas Sub-2 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| early morning sweatfest again today in iowa, 7.5 in 7:30 pace
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| Wave Rider 22 Blue/gray 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 of the sweatiest miles ever. 91 degrees, dew point of 71, h.i. around 97, still managed 8.5 in a steady 7:15 pace, but was definitely feeling zapped at the end
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| Wave Rider 22 Blue/gray 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| back in CO tonight, warm one, 10 miles in 7:15 avg pace
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| Cumulus 20 White 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 | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| body was shot today, just tired, 7:27 pace, but had nothing the last part of the run, 8.2 total
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| Wave Rider 22 Blue/gray 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 | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| great long run tonight, nice cooler weather, lower 70s into the 60s, 16.2 in 1:54:29, 57:27 first half 8.1, 57:02 2nd 8.1, 25 second negative split, ran the last 3 or 4 miles all under 7, fastest of the run, solid day overall and felt strong despite some tired legs lately + strides
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| Cumulus 20 White Miles: 16.20 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles tonight in 7:12 pace, felt pretty strong. started to get some stomach issues late, but overall a good workout
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| Cumulus 20 White 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 | | 4.20 | 1.00 | 5.40 | 0.00 | 10.60 |
| Decent effort tonight, was trying to get some speedwork in. it was upper 80s with 9% humidity, so super dry. I stopped out of nowhere after 3.4, I think the hot dry air just got me, but I took a mile to regroup and then did a 2 mile tempo pretty decent speed, splits on the first 3.4 mile tempo (5.4k) 6:08, 6:03, 5:57, 2:25 for .4, 20:34, 6:02.9 avg pace - not a bad workout, was headed in the right direction in terms of negative splitting, did a mile in between, then did 2 miles uptempo, it was downhill but I was more concerned with the effort and after the sudden stop, I knew the downhill might help me keep it going for 2 miles, 5:50, 5:49 for a 11:39 for the last 2 mile segment. That was really positive - a nice way to end a lot of miles the last few days, 10.6 total
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| Wave Rider 22 Blue/gray Miles: 10.60 |
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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 | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| 7:25 pace tonight, super easy after last night's ice bath
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 this morning, humid day in iowa, but not too hot, 1:28:07, 7:21 pace, felt okay + strides
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| Cumulus 20 White 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 | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Decent run this morning, 7:22 avg pace
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| Wave Rider 22 Blue/gray 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 | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
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| Wave Rider 22 Blue/gray 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Another humid iowa morning, 7.5 then ice bath
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| Cumulus 20 White 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 | | 195.95 | 6.00 | 21.65 | 0.00 | 223.60 |
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| Cumulus 20 White Miles: 104.80 | Adidas Sub-2 Miles: 18.05 | Wave Rider 22 Blue/gray Miles: 92.15 | 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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