| Location: Salt Lake City, Member Since: Feb 11, 2010 Gender: Male Goal Type: Other Running Accomplishments: I had some success in high school and college. Winner 1985 Rod Dixon Run
Had a fair amount of success as a Masters runner for most of my 40s. Short-Term Running Goals: Have fun with running, explore more trails, stay healthy. Long-Term Running Goals: Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run. Personal: I teach AP European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.
Married, two kids - Abby and Andy
My Twitter @murphy_rob |
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| Miles: | This week: | 26.00 |
Month: | 81.25 |
Year: | 1690.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 224.50 | 8.00 | 12.00 | 5.60 | 250.10 |
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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 | | 5.75 | 2.00 | 2.00 | 0.50 | 10.25 |
| Squeezed one in around Abby's swim meet last night and today...
4 X 1 mile on the treadmill starting at 6:17 and working down to 6:03. Then 2 X 1/4 mile at 5:57 pace. 10.25 miles total.
Congrats to all the fantastic traveling marathoners and half marathoners on this blog. I don't have the energy to individually congratulate you all.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ten easy miles arounf Sugar House. Perfect morning.
Every time I see a picture of myself running lately, I look like I'm running flat footed with a shuffle stride. I definitely don't have the springy stride of a 30 year old. I'm going to focus on minimizing ground contact time.
Toured the state capitol with Andy this afternoon doing Utah history stuff for Cub Scouts. They have the Nike Cortez running shoes Forrest Gump wore in his runs across America which ended in Utah's Monument Valley.
Abby went to high tea at the Grand America with a school friend. After dinner tonight, Ann and I went for a walk and every time we came in the couse Abby told us that we had to walk some more because she was getting something really special ready for us. So when we finally finished, we had tea, yogurt with fruit, and finger sandwiches. She dug out all our serving trays we never use and had candles. Fun. She was really proud of herself.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two miles easy and 20 times up and down the stadium steps. Walk around the neighborhood when I got home.
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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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| A little insomnia led to a great morning run. I woke up at 3 AM and couldn't go back to sleep. So I switched on the coffee maker, scarfed down a Cliff Bar, and headed out at 3:50. 13.25 miles in 1:45.
PM: 2 miles at track practice.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM: Easy two miles around Alta. Busy work day.
PM: 6.25 miles on the treadmill.
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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 |
| Apparently one of the many benefits of coaching track at Alta High these days is a free pair of shoes courtesy of the school. So I swung by Wasatch Running on my way home and picked up a sweet new pair of Saucony Rides.
Got home and did ten miles around Sugarhouse in the rainywindy. Loved the shoes! They're my new favorites.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Thirteen miles in the gully.
Kramer, Braydon, Blake, and Ashton ran the gully for time today - 6.35 miles. Kramer ran 35:40, Braydon broke 40 minutes - 39:12 I think, and Blake and Ashton both got huge PRs. I'm excited for them.
PM: 3 mile walk/jog with Ann around Sugar House Park.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Twenty miles in 2:26 (7:18 pace). That's my first 20 miler since last July and a pretty speedy pace for Rob Murphy. Hilly route up to Tanner Park, across Parleys, North on Wasatch (Des News Marathon in reverse), up Emmigration to the fire station, back down and around my neighborhood for a while.
I ran the first ten, before I got dropped, with Jake, Fritz, Nate, and Josh and they provided me with plenty of motivation. My last five miles were all under 7 minutes.
Beautiful day again. One of those days when you can get in some excellent golfing and skiing in the same day. How many places in the world can say that?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One mile jog.
Might have pushed my runners a little to hard today. Nah!
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Feeling great today after my day off yesterday. Should be able to get a great run in.
I wrote Steve Magness an email thanking him for his excellent new book, The Science of Running.
Easy 5.25 around the hood after practice. 6 X 100 striders super speedy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 3.00 | 0.00 | 10.00 |
| 6 X 1 mile on the treadmill with 1/4 mile jog recovery. Started at 6:30 and worked down to 6 minutes.
Another day of pristine, crystal clear air today in the Salt Lake Valley. This is the longest stretch of inversion (smog) free air I can remember. It must have been that march for clean air back in January that did it. Sometimes a good march is all that's needed.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My run of inconsistency continues...
I didn't run today because I've spent every spare minute of the last few days nominating a colleague of mine, Rique Ochoa, for the Huntsman Award for Excellence in Education. The Huntsman is the most prestigious award a teacher can receive in Utah and I've decided over the last 48 hours that you should get a Huntsman for nominating someone for the Huntsman!
It comes with a pretty nice (for a teacher) cash prize.
So Rique and I team teach the AP U.S. History classes at Alta. It's a pretty innovative approach theat has led to Alta having the highest number of students both taking the AP class and passing the AP exam for many years in a row. We've been edged out by Davis High at times, but not too often.We typically have 50-70 students in a class with two teachers.
When I decide I wanted to nominate Rique, I began the time consuming process of tracking down colleagues, former colleagues, students, and former students for help. I was stunned at the amount of responses that began pouring in from, literally, all over the world. So I've spent the last several days reading over heartfealt testimonies about the impact Rique has had on individual lives over the last 36 years. He's been teaching at Alta since 1978 when the school opened. I have to say it's been life-affirming for me. Part of being a public school teacher is having to turn on the TV or open a newspaper on almost a daily basis and read or watch how screwed up public education is in the U.S. and how America is going to Hell because our education system is so poor.
So the process of compiling this application has been good for me. Many of the people who have responded are quite accomplished and to hear them talk so positively about Rique and their high school experience at Alta has been really uplifting for me.
Kramer gets his mission call tonight which is a big deal for LDS people. I will be listening on speaker phone when he opens it up and finds out where he's going. I'm pulling for Kenya's Rift Valley!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles in 1:16 at 7 pm around Sugar House.
Balance has been restored to the universe.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 1.25 on the treadmill
10.5 miles in the gully with my team.
1.25 miles on the stair master.
Hot tub.
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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 | 1.00 | 8.50 |
| Run at Liberty Park with 8 X 250 meters as fast as I could on the most scrunched down, fastest part of the path on the Northeast corner. Jog back.
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy run around Alta at track practice.
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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 | 3.00 | 2.00 | 0.00 | 11.25 |
| 11.25 miles after track practice. Ran the last 8 in 54:14. So kind of tempoish.
Abby, all four foot ten inches of her has decided she wants to be a basketball player. So I'm off to pick her up from basketball camp at Highland High now...
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM: Two mile jog around Alta. I do these runs just to hold off the fat.
Track meet after school.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 around the neighborhood. Didn't feel particularly good.
The achys are back.
So apparently a plane disappeared somewhere in Asia. Saw a little blurb on the news.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM: Easy two plus some sprints and drills.
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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: |
Running of the Leopards 5k (3.11 Miles) 00:17:14, Place overall: 13, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.10 | 9.10 |
| Good race today. Kramer won in 14:48. Ashton ran 16:59.9!!! Blake ran well. Braydon and Cubby were both in the low sixteens.
Drove out with Jeff Shadley who ran it with his son Justin. Justin won his age group in a PR of 18:52.
Passed a dude about my age in an Atlanta Track Club singlet in the last mile named Brad Slaven. I'm going to have to look him up.
Walked 3 miles around Sugar House with Ann after. Saw Jake out on the Highland High track pounding out 800s. Exactly what I would have him doing if I were his coach!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 on the treadmill watching Iowa State edge North Carolina.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Beautiful run around Sugar House at about 7:30 pace. Got my entry for the Gary Bjorklund Half in Duluth in June. So I have something to point to. I'm going to make one last stab at a sub 1:15.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 1.00 | 6.25 |
| I started out with an easy run in the gully. Then I chose a wicked steep hill and powered up it six times. Took about a minute each times and each rep left me bent over and gasping for breath.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day.
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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 | 5.00 | 0.00 | 12.25 |
| AM: Easy 4.25 miles. I'm shifting towards a slightly different approach to my training.
PM: Workout on the Alta High track.
1.5 mile warm-up.
5 miles in 29:51
1.5 mile cool down
I'm pretty happy with this.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy run around the neighborhood.
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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 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy four. Hosted Dr. Bruce Schulman from Boston University the past two days for the 4th Annual Alta High APUSH Colloquium. Fancy title, I know. This year we covered the Progressive Era, World War I, and the 1920s.
So, busy and not a whole lot of time to run.
Here's a great history/sports trivia question. I'm proud to say that my colleague, Rique Ochoa, and I got it right with no internet assistace - just by harnessing our brain power.
Only four American colleges have produced both a President of the United States and a Super Bowl winning quarterback. Name them and the presidents/quarterbacks.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: Eight miles around Sugar House with Jeff Shadley. Good run. having compny kept me from dwelling on the 20 mph wind.
PM: 5.50 miles around the neighborhood in the snow. It's been a while since I wore tights and a jacket.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 5.25 miles on the stair master
5.25 miles on the treadmill
The Sandy 24 Hour Fitness may have set a record today with ten broken treadmills so I had to wait for one to open up.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 224.50 | 8.00 | 12.00 | 5.60 | 250.10 |
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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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