| Member Since: Nov 25, 2007 Gender: Male Goal Type: Other Running Accomplishments: I've been running since junior high. Ran middle distance in college with a PB of 1:52 for the 800 meters, then continued running with varying degrees of seriousness throughout my 20's and 30's. Moved up in distance and even ran three marathons (2:43 PB). Now just trying to stay in shape and find balance in life in my 40's.
Short-Term Running Goals: Work out 30 minutes a day, six days a week
Long-Term Running Goals: Stay healthy and consistent.
Personal: Married with 3 children. Work as a school counselor. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 186.25 | 19.50 | 16.25 | 5.00 | 0.00 | 0.00 | 0.00 | 227.00 |
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| Nike Zoom Elite III Miles: 69.00 | Nike Structure Miles: 55.00 | Adidas Miles: 14.50 | Asics DS-Trainer Miles: 18.50 | Saucony Ride 2 Miles: 70.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
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Greenbelt - 1:53
Good long run this morning. Ran from the Doubletree downstream and back - a majority of it on dirt. I made it a good distance onto the Garden City/Eagle path. Out at 7:27/mile pace and back at 7:11/mile. Did 3 x 2:00 pickups at marathon pace the last little bit.
The greenbelt was a very popular place to be today. Nice to see everyone out there. |
| Nike Zoom Elite III Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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PMI: Canal banks - 20:50
Quick run right after work in the short time that I had. Hot out!
PMII: Neighborhoods/Borah campus - 28:52
Slow, easy run at 10 p.m. Unmotivated and still kind of full from dinner. Pace was 7:53/mile |
| Nike Structure Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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PMI: Treadmill - 27:41
Pretty slow pace after work while Nica was sleeping. Not feeling good at all.
PMII: Neighborhoods - 32:29
Dizzy and nauseated, so I ran pretty short and easy again. This has not been a good week so far. Hopefully tomorrow will be better. |
| Adidas Miles: 3.50 | Nike Structure Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Canal banks + BK fields - 25:15
High level of fatigue and low level of motivaton = this.
Did 5 minutes barefoot on the grass for fun, I guess. The rest was pretty easy and uneventful. |
| Nike Structure Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Greenbelt + Castle Rock/Rock Garden - 1:52
Great run this evening. Started at the DoubleTree and headed upstream. At Ann Morrison Park I was almost lured into the beer festival by the sounds of rock music and the temptation of 17 four ounce beers for $20. But I passed it up, and started at 2.5 mile tempo run at 6:13/mile pace. It felt smooth. That led me to Quarry View Park, and I climbed up the rocky trails and had some sweet views of the storm to the northwest. Rock Garden loop is always a treat, and I had it to myself tonight. I had to pick my way back down the trail carefully, as the storm had brought nightfall sooner than usual. Once I was back on the flats (1:13 into the run), I ran another easy 2.5 mile tempo at 6:15/mile. I finished with 24 minutes in the dark on the greenbelt.
Finally feeling better this evening after being sick all week. |
| Nike Zoom Elite III Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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From cabin in Donnelly - 29:08
Steady 4 miles around the loop and by the field. Felt pretty good considering the several hours of being out in the sun on the boat, and some beverages as well.
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| Nike Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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West Mtn Road - 40:10
Ran from the cabin in Donnelly. Up to Tamarack store and onto West Mtn Road for a few minutes. Good steady run. |
| Nike Structure Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal banks + neighborhoods - 33:12
Shorter run this evening. Hopefully something longer on Tuesday.
Pretty amazing lightning storm, followed by rain, just as I was finishing. |
| Nike Zoom Elite III Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.75 | 1.00 | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Canal banks + neighborhoods - 55:03
Ran 31 minutes as a steady warm-up, then did a 20 minute tempo run at about 6:07/mile pace. This felt really easy and smooth, so I was happy about that.
Ran in the dark again at 9:30 p.m. |
| Nike Zoom Elite III Miles: 4.00 | Asics DS-Trainer Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Treadmill - 46:37
Ran easy this evening. Wimped out by avoiding the rain storm that was going on outside. Didn't feel great, but got through it. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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5 mile warmup; 9 x road loop; 1 mile wd
Sleep deprived this week, and my nutrition today sucked (3 donuts and coffee in the morning. Carl's Jr for dinner. Wow...). It wasn't a beautiful run, but I got in a decent workout at least. Started with 5 miles at just under 7:30/pace on the canals, then did 9 x 880m -900m on a loop around a "senior citizens" area with a care center and condos for 55 and older. At least there wouldn't be a lot of speeding traffic, I reasoned.
I did the loops at about 5:50/mile pace(3:15) and took short recoveries (under a minute). |
| Nike Structure Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt + Castle Rock - 1:09
Recovery run, as my legs felt like crap. Ran 23 minutes on the greenbelt to Castle Rock trail, 23 minutes on the trails, and 23 minutes home. Nice symmetrical run. Felt better as I went on. |
| Nike Zoom Elite III Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 40:30
Five slow, slow miles to end the week. I watched Jeff Tweedy's acoustic DVD which passed the time somewhat. Not the best week of running I've had. Here's to next week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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2.5 mile warmup; 2 x 35 minutes @ MP; 1.5 mile wd
Finally got in a good one. Started downtown, warmed up for a bit then headed down Warm Springs and onto the greenbelt. Made it past Barber Park before turning back. 4 or 5 miles on the dirt trail, which was nice, but slowed things down a little.
On the first 35 minute (5.5 mile) stretch, I averaged 6:19/mile. After a mile jog, my next 5.5 mile stretch was at 6:18/ mile pace. That's pretty consistent.
Achilles sore, but I think I handled the quality 11 miles pretty well. |
| Nike Zoom Elite III Miles: 1.50 | Asics DS-Trainer Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Greenbelt + Ann Morrison Park - 36:53
Nice run in my new Sauconys. I think I'm abandoning the idea of running in strictly beefy shoes. As long as I don't try to run barefoot or wear flats too much for intervals, I think I can get away with lighter trainers and not screw up my achilles too badly. These ones are pretty light, and could actually be a marathon shoe for me.
This evening's run felt great. No soreness from yesterday. |
| Saucony Ride 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 1.00 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Greenbelt - 56:14
So tired from lack of sleep, but felt good once I got into it. Started at 8:30 p.m. and finished in the dark. I'm not liking these shorter days too much.
Tonight's run was a progression run of 7:35, 7:04, 6:51, 6:11, 6:06, 5:58 and 5:47, followed by a 10 minute cooldown. Felt pretty decent, but I need a good night's sleep sometime soon. |
| Saucony Ride 2 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Canal banks + treadmill - 1:00
An easy run this evening. 36 minutes outside and 24 on the treadmill. Kept the pace slow and just put in the time. |
| Nike Structure Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Valley High Rd - 41:06
Ran in the dark along the flatter sections of the subdivision. Added about 15 minutes down by the church and baseball fields too. Once the moon came out, I didn't need my head lamp and it was a peaceful evening. |
| Nike Structure Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Scriver Creek loop - 2:00
Nice long run from the cabin. Ran 26 minutes to Scriver Creek, 22 minutes up the road, then took the left fork of Scriver Creek and did 32 minutes on those trails. Honestly, I had no idea where I was going and I just tried to work my way back toward the cabin. I came out above Warm Springs greenhouses and cruised back home. I finished up with 20 minutes around Valley High to finish off.
Great loop on a nice, cool morning. Legs feel really good for a 2 hour solid-paced run. |
| Nike Zoom Elite III Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Came back from Garden Valley to the power still out at our house. Spent the evening shuttling food to working freezers. Idaho Power got our area back up at midnight finally, after 28 hours out. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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3 mile wo; 21 minute fartlek; 2.5 mile wd
Steady warmup on the canals to Cassia, where I did my standard fartlek. 2 x (2:00, 1:30, 1:00) and 3 x :30 - all with equal cruise recovery. Covered 3.5 miles in 20:54, so that was pretty good. Put in a solid effort - no Garmin, so no data - but the effort was there. Warmdown at a decent clip too. |
| Saucony Ride 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Neighborhoods + Borah track - 58:53
Pretty easy run in the dark. Stomach was a little full but I felt ok other than that. Students start back at school tomorrow....hopefully I'll get a little sleep tonight. |
| Saucony Ride 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
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Neighborhoods - 35:54
Ran down to the Englefield Greens retirement area and did 3 or 4 laps, then ran around Borah. Tired and just glad to get out for a short run. |
| Saucony Ride 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canal banks + neighborhoods - 40:05
Ran just before it got dark and just as a big windstorm came in. I felt OK this evening, but I really need some sleep. |
| Nike Structure Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Greenbelt - 1:07
I ran for 40 minutes steady on the greenbelt, including a mile or two with Kevin Sheehy who I bumped into, followed by a 3.5 mile tempo run at 5:57/mile pace. Rolled through this run pretty easily tonight. |
| Saucony Ride 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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A.M. - Canals/Borah park - 20:05
Pushed Nica down to Borah park, then watched the xc meet going on at BK. Played at the playground and threw a few rocks in the canal too.
P.M. - Boise bench - 1:12
Started my run at 10 p.m....some guys know how to have fun on a Saturday night. Got through it though. Loop was to South, Train Depot, Crescent Rim, Emerald, Phillippi and home. |
| Nike Zoom Elite III Miles: 2.50 | Saucony Ride 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Ann Morrison Park - 32:22
Ran around the park, mostly on the sidewalks and roads, and did 10 - 12 x 30 second pickups to work on a bit of leg speed. Felt pretty good. |
| Saucony Ride 2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 3.50 | 0.50 | 0.00 | 0.00 | 0.00 | 10.00 |
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Boise bench - 1:07
Similar run as Saturday night. Canals to Franklin to the Depot to Crescent Rim to Garden to Overland (roughly). Did 5 x 30 second pickups midway through the run and then a 21 minute tempo run toward the end. Didn't have the garmin, but Map My Run says it was about 3.5 miles, so around 6:00/mile pace. Sounds about right. Good run in the dark. Fresh legs help. |
| Saucony Ride 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 186.25 | 19.50 | 16.25 | 5.00 | 0.00 | 0.00 | 0.00 | 227.00 |
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| Nike Zoom Elite III Miles: 69.00 | Nike Structure Miles: 55.00 | Adidas Miles: 14.50 | Asics DS-Trainer Miles: 18.50 | Saucony Ride 2 Miles: 70.00 |
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