| Location: Columbus,IN,US Member Since: Jun 13, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 37 Marathons -- PR - 2:48:53 (Fall 2014)
A bunch of Half Marathons -- PR - 1:19:20 (Aug. 2015 - Converted)
10k - 36:30 Unaided // 35:25 (July 2014 - Aided)
5k - 17:28 (Aug. 2015)
1mi. - 4:58 (July 2014 - Track)
Short-Term Running Goals: 10k and 5k's to get back into the swing of thing this summer
Sept. 21: Mill Race Marathon - Under 3:00. LET's GO!
Long-Term Running Goals: R2R2R in Grand Canyon 5/18/19
Marathon < 2:45
Half Marathon < 1:18
Top 10 in Bluegrass 10k
5k < 17 Personal: 400m/800m competitively in track in high school. Took 15 years off. Started running again in 2010. Married to my beautiful wife, Tiffany, with 2 little boys, now 4 and 6. I'm a civil engineer working for the Indiana DOT in Seymour, IN. I live in a slightly larger town about 20 miles north - Columbus, IN. Originally from Lexington, KY.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 286.06 | 23.00 | 41.18 | 1.50 | 351.74 |
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| Saucony Ride 7 - Black Miles: 110.48 | Brooks Ravenna 7 Miles: 130.24 | Brooks Adrenaline 15 - White Miles: 50.90 | Elliptical Miles: 8.30 | New Balance 870v3 Miles: 53.41 | Saucony Kinvara 6 - White Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 5.25 | 0.00 | 11.00 |
| AM: easy 2mi. WU on TM at gym, for 30 min. Squats Circuit and Core
Lunch: Monsoon outside. TM at gym - 2mi, 1.75mi, 1.5mi TH, with 2min. rec. jog. TH = 10mph on TM. Struggled with the pace near the end of reps 2 and 3. 9mi. total - 62:10
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| Saucony Ride 7 - Black Miles: 9.00 | Brooks Ravenna 7 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 1.50 | 0.00 | 10.00 |
| AM - easy 5 miles on TM at gym - 44:50. Slow and sore. Walking to WU.
Lunch - 5 miles on TM at gym w/ 2 x 0.75miles hills - 8% up to 10% at 7mph - 44:30
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| Brooks Ravenna 7 Miles: 10.00 |
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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 |
| AM - easy 6 miles on TM at gym - started with 30 min. walk
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| Saucony Ride 7 - Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 1.50 | 0.50 | 12.00 |
| AM - TM at gym - 10 miles. Hills and strides thrown in near the end. Had to stop at 6 mi. for bathroom break. 74:10
PM - lunch - TM hill walking for 30 minutes - 2miles. Stretching and rolling after
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| Saucony Ride 7 - Black Miles: 12.00 |
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| | Race: |
Pink Power 5k (3.107 Miles) 00:18:15, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 3.10 | 0.00 | 16.60 |
| AM Series race over at Lincoln Park in Columbus. Ran over - 6.7 miles slow. Bathroom break at hospital and on to race reg site. Registered and on to WU with some strides. about 40 degrees and overcast. I struggle with this race every year. No exception this year. 4 guys in the lead group at 5:45 pace for the fist 2 miles and then top 3 guys pulled from me. Just no energy or (motivation?) to hang with them. About 5 seconds seperation between me and next guy and between him and leaders. 18:15 for 4th. Jogged home slowly - 6.4 miles and staring to warm up a little bit.
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| Brooks Ravenna 7 Miles: 16.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| AM - TM long run at gym in Columbus. Started off really slow - first 65 minutes 7.25 miles. Ate some new Vegan gels - Huma. Second 65 minutes 8.2 miles, and put in 3 mi. AT in last reset.
20 miles total - 2:44
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| Brooks Ravenna 7 Miles: 20.00 |
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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 |
| Lunch run outside - 7 miles really slow - about 9 minute miles
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| Brooks Adrenaline 15 - White Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM Run around Purdue Campus and West Lafayette. 70 degrees, sunny and very windy. 12 miles at about 8:30 pace.
PM Run - ac ouple miles on my own and with Nathan around Purdue Campus - 9 miles at about 8:30 pace.
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| Brooks Adrenaline 15 - White Miles: 21.00 |
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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 |
| Off - too many beers last night
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 3.00 | 0.00 | 13.00 |
| AM: TM at gym while watching it rain. 7 miles with 3 miles AT. 52 minutes total
Lunch PM: TM at gym - still raining. 4mi. alt 800s - 9.5mph / 10.4 mph. 6mi. total - 40:06
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| Brooks Ravenna 7 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 1.50 | 0.50 | 0.00 | 10.50 |
| AM: 4 mi. TM at gym - 2 mi. cutdown - 30:10 total
Lunch run outside. 50 degrees and overcast. 6.5 miles with a pickup - 54:40. Randomly saw Ben Wisler out on county road
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| Saucony Ride 7 - Black Miles: 10.50 |
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Rodes City 10k (6.214 Miles) 00:37:31, Place overall: 66, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 6.25 | 0.00 | 13.50 |
| AM 10k Race in Louisville. Rodes City 10k. About an hour drive from the house. Construction o Interstate and in city is ridiculous down there...
Lots of WU on a painful left groin and some tired legs. Strides about 15 minutes prior to race and away I went.
5:50 on a downhill felt about right,
6:01 on a pretty decent climbing hill for most of the mile did not feel great,
recovered a bit (I thought) and came back with 5:55. I struggled the rest of the way - aerobically not as much as with the stomach and pain in the left leg. 6:11 mile 5, 6:04 mile 6 and about 5:55 pace for the partial.
Its too bad - this is a fun, very competitive race, with a great finishing stretch. Top 5 places were under 30 minutes! I could see myself training specifically for this race to run it well next year... maybe.
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| Brooks Ravenna 7 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| AM: Grandview Long Run in the rain. Great spring weather. 65 degrees and a light drizzle. 25 miles - 3:20:18. 2 gels and a hand held of water consumed. Feeling decent energy wise. Legs pretty sore and tired.
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| Brooks Ravenna 7 Miles: 25.00 |
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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 |
| AM: 30 minutes of TM hill walk/jog followed by 20 minutes of rowing and core
Lunch: 30 minutes "vigorous" on elliptical - 5 miles. Followed up with 20 minutes of core and sled pushes.
PM - run outside after kids in bed - 7 miles easy Terrace Lake out and back - about an hour
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| Elliptical Miles: 5.00 | New Balance 870v3 Miles: 7.00 | Brooks Adrenaline 15 - White Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 2.00 | 0.00 | 10.10 |
| Lunch run - hill repeats on the RR Bridge approaches. Up hard down recover. Both ways is about 40-50 seconds. Muddy, but, sunny and warm outside. AwesomeSpring day. 5 total - 41min.
PM run after kids in bed. 5.1 miles easy - 46 min.
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| Saucony Ride 7 - Black Miles: 5.10 | Brooks Adrenaline 15 - White Miles: 5.00 |
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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 |
| Lunch Run - 7.5 miles outside in windy, but, sunny and warm CRs of Seymour, IN - 1 hour
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| Saucony Ride 7 - Black Miles: 7.50 |
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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 |
| Lunch run after meeting in Clarksville - Muddy trail run in Lapping Park. 5.5 miles - about 45 minutes. I am tired - counting calories again and cutting out meat.
PM Run after bedtime - 3.5 miles easy around the neighborhood.
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| New Balance 870v3 Miles: 3.50 | Brooks Ravenna 7 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.11 | 6.00 | 0.50 | 0.00 | 12.61 |
| Off Work - AM run - had the wife drop me off across town for a change of course. That always seems to help with the mental state of mind. WU 1 mi. and into 6MP - kept it around 6:25 avg., but, did not feel like AT effort. Threw in some random hill pickups after recovering from that.
12.61 total - 90 minutes exactly. Big LR planned for tomorrow - prob on TM since its gonna be raining and chilly.
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| New Balance 870v3 Miles: 12.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.50 | 4.50 | 0.00 | 0.00 | 30.00 |
| 30 Mile TM Long Run w/ 2x15min. AT - 8mph up to 9mph.
Caught up on some awesome Bball highlights I missed when I went to bed early last night. SportsCneter 5 times was a bit much...
"Variety Workout" setting on TM gave good variability to incline and helped reduce repetative soreness/fatigue.
3x TM resets, 2x bathroom breaks.
3xGURoctane gels, 2xHandhelds Water
4:09:05 total time.
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| Saucony Ride 7 - Black Miles: 30.00 |
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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 |
| OFF - Fun Day with an old friend down in KY.
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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 |
| Took day off work - sick today. Went to get oil change for car (only 5000 miles this time) and went for easy 30 minutes while waiting. Picked up car and then to gym for 30 more minutes. Sweating profusely. 6mi. total - about 8 min. pace
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| Saucony Ride 7 - Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 2.00 | 1.00 | 6.90 |
| PM Track Tues. - strong headwind on the homestretch/tailwind on backstretch, but, sunny and 60 degrees. A good group with 2 faster guys pulling me along for: 4x(800@5k/400@1mi.) w/ 400 jog after 800, 800 jog after 400.
2:45, 76, 2:45, 76, 2:39, 77, 2:41, 75
6.9 total - about 48 min.
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| Brooks Ravenna 7 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 1.00 | 1.00 | 0.00 | 6.70 |
| AM: easy 2 mi. on TM at gym
PM - Lunch at work in Indy today. Canal Run - 4.7 miles cutting down to TH.
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| Saucony Kinvara 6 - White Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| AM - TM run at gym - 4miles - 32 minutes.
Lunch run outside, almost beating the rain. 9.4 miles out and back on CR over behind Walamrt and all the way to US 31 - about 8-8:30 pace. Feeling hungry and maintaining the leg fatigue, still.
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| Saucony Ride 7 - Black Miles: 4.00 | Brooks Adrenaline 15 - White Miles: 9.40 |
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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 |
| AM - TM run at gym - 15 miles in 2 hours. Ate 1 gel and took it pretty easy/relaxed. Drank a bunch of water. 10 mile race tomorrow morning in Louisville. No big expectations given recent race results.
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| New Balance 870v3 Miles: 15.00 |
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| | Race: |
Papa Johns 10 mile (10 Miles) 01:00:22, Place overall: 47, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.28 | 0.00 | 10.10 | 0.00 | 15.38 |
| 8 am - Papa Johns 10 mile race in Louisville. 35-40 degrees and sunny with very little wind. Run this one 4 or 5 times, now, but missed it last year. Carpooled with 4 other Quaff guys, and briefly caught up with some old acquaitences from college prior to start. The course is a lollipop with a hilly park loop in the middle of the race, with mile 10 up and down over a bridge and in to Papa Johns football stadium (for UofL football team) and is well attended - competative and lots of people. Solid race for me today, exceeding expectations. Kept it right around 6 minute pace with some varying miles in the hilly park:
5:58, 5:54, 6:06, 6:08, 5:58, 6:01, 5:41, 6:01, 5:56, 6:04, and then 0:22 for the GPSed partial 0.1
1:00:22 is a course PR (by about 1minute), and was good for top 50 finish.
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| Saucony Ride 7 - Black Miles: 15.38 |
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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 |
| PM after Easter Ham - took a lap around the old high school track (in Lex., KY) in my Khakis and Green Polo. 0.25 miles - 2:12
PM - after the trip to Lexington, (5hours of driving with one screaming kid for 1.5 hours of return trip), easy hour of running with 20 min. core and putting the kids to bed thrown in the middle.
6.75 miles - 1 hour. Tired and stiff. How the hell is Syracuse in the Final 4?
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| Brooks Ravenna 7 Miles: 7.00 |
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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 |
| AM: easy walk jog on TM - 5miles - 43:00. Followed by strength training: 4min. row, 4x up/back sled push, circuit of squats, deadlifts, core - planks for 10 minutes
Lunch TM run at gym - 5 miles - 42:22
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| Saucony Ride 7 - Black Miles: 5.00 | Brooks Adrenaline 15 - White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.22 | 0.00 | 2.48 | 0.00 | 10.70 |
| AM - started walking on TM at gym and called off running am altogether. Elliptical - 12 minutes, Rowing 4min., bench press / lat pull circuit, and core for 30 minutes.
PM - Wife dropped me off at track - Track Tues. (10x300@5k w/ 100 jog): 54,56,56,55, 60,59,60,62, 57,58. 100m jog recoveries were about 35 seconds. Ran home from track with a very fortunate bathroom location available for bathroom stop at Donner Park.
10.74mi. - 1:19:33 total
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| Brooks Ravenna 7 Miles: 10.74 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.85 | 0.00 | 0.00 | 0.00 | 9.85 |
| AM - 1.5 mi. TM walk uphill at gym, 20 min. of foam roller
PM - beat the storm barely - slow 8.3 miles - 76min.
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| New Balance 870v3 Miles: 8.30 | Brooks Adrenaline 15 - White Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 2.00 | 0.00 | 7.00 |
| AM - 20 minutes elliptical followed by 15 minutes of core at the gym. Raining most of day today. Probably another evening run
PM - storming outside. To the gym after kids bedtime.
5mi. Cutdn - 9.3mph to 10.2. 7total - 48:48.
Lots of people lifting wts (and then dropping them).
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| Elliptical Miles: 3.30 | New Balance 870v3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 286.06 | 23.00 | 41.18 | 1.50 | 351.74 |
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| Saucony Ride 7 - Black Miles: 110.48 | Brooks Ravenna 7 Miles: 130.24 | Brooks Adrenaline 15 - White Miles: 50.90 | Elliptical Miles: 8.30 | New Balance 870v3 Miles: 53.41 | Saucony Kinvara 6 - White Miles: 6.70 |
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