Breaking the Wall

SLC Track Club 5 K

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 882.94
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1312.70
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
258.571.0024.8312.73297.13
Camouflage Crocs 1 Miles: 296.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Jan 01, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 02, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-01-02 09:50:39
Workout Totals: Distance10.500Time1:33:01.50Pace8:51.57
Lots of snow today, had a hard time getting through our runs. Usual distances.
Leg 1:Distance0.500Time5:02.20Pace10:04.40
With Matthew.
Leg 2:Distance1.000Time9:29.40Pace9:29.40
With Stephen, William, and Benjamin.
Leg 3:Distance1.000Time8:07.20Pace8:07.20
With William and Benjamin.
Leg 4:Distance4.000Time35:28.70Pace8:52.17
With Jenny, Benjamin, and Joseph, I think.
Leg 5:Distance4.000Time34:54.00Pace8:43.50
With Benjamin, Julia and Joseph

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 03, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-01-03 10:33:21
Workout Totals: Distance10.500Time1:23:49.20Pace7:58.97
Usual runs. More runnable than the day before.
Leg 1:Distance4.000Time32:20.00Pace8:05.00
With Joseph, Jacob, Benjamin, and Jenny.
Leg 2:Distance6.000Time46:06.70Pace7:41.12
With Benjamin.
Leg 3:Distance0.500Time5:22.50Pace10:45.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 04, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.530.005.000.0010.53

Fast Running Friend Workout - 2017-01-04 10:09:56
Workout Totals: Distance10.530Time1:15:11.80Pace7:08.47
Usual runs for the kids. Benjamin and I did a tempo run on the out-and-back course from our house to the canyon and back. We had some snow, and that course has a good amount of momentum breaking hills, so I thought maybe I'd run 30:30, but I had more juice than I thought, and even closed with a 6:01 uphill mile with a decent portion of it on snow.
Leg 1:Distance1.000Time7:58.30Pace7:58.30
With Benjamin.
Leg 2:Distance4.000Time32:22.70Pace8:05.68
With Benjamin, Joseph, and Jacob.
Leg 3:Distance5.000Time29:39.90Pace5:55.98
Tempo run with Benjamin - out and back from the house on hills.
Leg 4:Distance0.030Time0:19.50Pace10:50.00
False start with Matthew.
Leg 5:Distance0.500Time4:51.40Pace9:42.80
With Matthew for real.

Camouflage Crocs 1 Miles: 10.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 05, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2017-01-05 10:19:20
Workout Totals: Distance10.040Time1:25:13.60Pace8:29.32
Lots of snow today. Plowed. Had some issues with the ATV - it ran out of gas, and also the plow got messed up. Had our mechanically inclined friend Jacob help me with it - he got it working enough for me to be able to drive home.
Leg 1:Distance0.500Time5:15.00Pace10:30.00
With Matthew.
Leg 2:Distance4.000Time32:08.70Pace8:02.18
With Joseph, Jacob, Julia, and Benjamin.
Leg 3:Distance2.040Time19:14.30Pace9:25.83
With Benjamin, William, and Stephen.
Leg 4:Distance1.000Time8:51.20Pace8:51.20
With Benjamin and William.
Leg 5:Distance2.500Time19:44.40Pace7:53.76
With Benjamin.

Camouflage Crocs 1 Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 06, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2017-01-06 16:37:57
Workout Totals: Distance10.000Time1:23:08.10Pace8:18.81
Usual distances for everybody today, except William did 4.
Leg 1:Distance0.500Time5:01.90Pace10:03.80
Rare occurrence - with all of our six boys together: Benjamin, Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance1.000Time8:53.40Pace8:53.40
With Stephen.
Leg 3:Distance2.500Time21:42.60Pace8:41.04
With Joseph, Jacob, William, and Benjamin.
Leg 4:Distance6.000Time47:30.20Pace7:55.03
With Benjamin.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 07, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.580.000.000.0015.58

Fast Running Friend Workout - 2017-01-07 11:10:45
Workout Totals: Distance15.580Time2:06:37.80Pace8:07.66
15.5 total for me, 15 for Benjamin. Usual Saturday distance for everybody except for William who did 3. Lots of snow, slow pace.
Leg 1:Distance0.500Time5:08.80Pace10:17.60
With Matthew.
Leg 2:Distance2.040Time18:53.30Pace9:15.54
With Stephen.
Leg 3:Distance1.000Time8:24.00Pace8:24.00
With William, Joseph, and Jacob.
Leg 4:Distance2.040Time16:44.60Pace8:12.45
With Joseph and Jacob.
Leg 5:Distance10.000Time1:17:27.10Pace7:44.71
With Benjamin.

Camouflage Crocs 1 Miles: 15.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 08, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Had our friend Vasya and his family over in the evening. Vasya grew up in Kiev and served a mission in Moscow. We had a good conversation. Benjamin got a Ukraininan culture and Ukrainian/Russian language lesson. I learned some Ukrainian as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 09, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.260.000.000.008.26

Fast Running Friend Workout - 2017-01-09 09:24:23
Workout Totals: Distance8.260Time1:07:40.20Pace8:11.55
Got a stomach bug. Threw up in the middle of the night. That clogged the sink. Spent 1.5 hours unclogging it. Could not eat anything the whole day, but Emergen-C went it. Was finally successful with a plunger trick. It took a heroic effort to run 3.75 in the morning. Then I felt better, so 4 in the afternoon would have been less heroic if it had not been raining.

Kids ran their usual distances. Jenny started BYU.
Leg 1:Distance3.750Time31:34.70Pace8:25.25
With Benjamin.
Leg 2:Distance0.500Time5:02.00Pace10:04.00
With Matthew.
Leg 3:Distance4.010Time31:03.50Pace7:44.71
Alone.

Camouflage Crocs 1 Miles: 8.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 10, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.650.001.000.0010.65

Fast Running Friend Workout - 2017-01-10 16:48:35
Workout Totals: Distance10.650Time1:27:21.30Pace8:12.14
Usual distances for the kids. I am back to normal distance, but still not 100% from the stomach bug. Benjamin and I did a mile pickup down the canyon. The surface was not perfect, but not terrible either. He ran 4:49, I got 5:46, and that was all I had. Glycogen depletion affects you in distances as short as one mile - their is something somewhere that dials down top power output if fuel is low even if there is enough to make it.
Leg 1:Distance1.000Time8:07.00Pace8:07.00
With Benjamin, Joseph, and Jacob.
Leg 2:Distance3.000Time25:13.00Pace8:24.33
With Benjamin, Joseph, and Jacob after a bathroom stop.
Leg 3:Distance2.600Time21:00.70Pace8:04.88
With Benjamin in the evening - warm-up.
Leg 4:Distance2.550Time20:22.10Pace7:59.25
Pickup for a mile, then jog home.
Split 1:Distance1.000Time5:46.30Pace5:46.30
Cumilative:Distance1.000Time5:46.30Pace5:46.30
Learned more about the symptoms of glycogen depletion.
Split 2:Distance1.550Time14:35.80Pace9:25.03
Cumilative:Distance2.550Time20:22.10Pace7:59.25
Cool-down.
 
Leg 5:Distance1.000Time7:40.40Pace7:40.40
Alone.
Leg 6:Distance0.500Time4:58.10Pace9:56.20
With Matthew.

Camouflage Crocs 1 Miles: 10.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 11, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2017-01-11 09:04:48
Workout Totals: Distance10.040Time1:26:32.90Pace8:37.22
Feeling better. Usual distances for everybody. Lots of snow - slow pace.
Leg 1:Distance4.000Time35:36.40Pace8:54.10
With Jenny.
Leg 2:Distance3.000Time27:00.90Pace9:00.30
With William.
Leg 3:Distance1.000Time7:52.30Pace7:52.30
Alone.
Leg 4:Distance2.040Time16:03.30Pace7:52.21
Alone.

Camouflage Crocs 1 Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 12, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.601.001.000.0010.60

Fast Running Friend Workout - 2017-01-12 12:33:50
Workout Totals: Distance10.600Time1:21:34.40Pace7:41.74
Took the kids to the indoor track at BYU today. William got a new mile record - 6:24.8 -first time under 6:30. Jacob and Stephen struggled, though. They ran fast, but were not up to record pace. Joseph just jogged.

Usual distances for everybody.

Total of 10.5 for me.
Leg 1:Distance0.550Time5:09.30Pace9:22.36
To the track from where we parked.
Leg 2:Distance1.000Time7:52.60Pace7:52.60
With Stephen.
Leg 3:Distance1.000Time5:57.40Pace5:57.40
With Jacob.
Leg 4:Distance1.000Time6:24.80Pace6:24.80
With William - splits by 0.2 were 1:15, 1:18, 1:18, 1:19, 1:14.
Leg 5:Distance0.550Time5:26.50Pace9:53.64
Back to the car.
Leg 6:Distance1.000Time8:07.30Pace8:07.30
With Joseph and Jacob at home.
Leg 7:Distance0.500Time4:51.30Pace9:42.60
With Matthew.
Leg 8:Distance5.000Time37:45.20Pace7:33.04
Alone.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 13, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.140.004.001.0013.14

Fast Running Friend Workout - 2017-01-13 13:16:40
Workout Totals: Distance13.140Time1:40:10.00Pace7:37.38
Did a workout with Benjamin. 2 mile tempo down the canyon (9:53/11:18), then on the way back up 4x400 with 200 recovery (I did around 84-86, Benjamin 72-75), then another 2 mile tempo down the canyon (10:07/11:27). The road was mostly clear but it was cold enough to where we had to wear a good amount of clothes, and I felt bothered by the cold air and the clothes.

Kids ran usual distances.
Leg 1:Distance1.040Time8:33.30Pace8:13.56
Warm-up.
Leg 2:Distance2.000Time11:18.70Pace5:39.35
First tempo.
Leg 3:Distance2.000Time16:18.00Pace8:09.00
4x400 with 200 recovery + some jogging on the way up.
Split 1:Distance0.250Time2:27.30Pace9:49.20
Cumilative:Distance0.250Time2:27.30Pace9:49.20
Split 2:Distance0.250Time1:26.50Pace5:46.00
Cumilative:Distance0.500Time3:53.80Pace7:47.60
Split 3:Distance0.125Time1:22.60Pace11:00.80
Cumilative:Distance0.625Time5:16.40Pace8:26.24
Split 4:Distance0.250Time1:24.90Pace5:39.60
Cumilative:Distance0.875Time6:41.30Pace7:38.63
Split 5:Distance0.125Time1:20.90Pace10:47.20
Cumilative:Distance1.000Time8:02.20Pace8:02.20
Split 6:Distance0.250Time1:24.00Pace5:36.00
Cumilative:Distance1.250Time9:26.20Pace7:32.96
Split 7:Distance0.125Time1:24.90Pace11:19.20
Cumilative:Distance1.375Time10:51.10Pace7:53.53
Split 8:Distance0.250Time1:24.20Pace5:36.80
Cumilative:Distance1.625Time12:15.30Pace7:32.49
Split 9:Distance0.375Time4:02.70Pace10:47.20
Cumilative:Distance2.000Time16:18.00Pace8:09.00
 
Leg 4:Distance2.000Time11:27.70Pace5:43.85
Second tempo down.
Leg 5:Distance1.550Time15:02.40Pace9:42.19
Back to the house.
Leg 6:Distance4.050Time32:18.30Pace7:58.59
From the house to the car with Benjamin, Joseph, and Jacob.
Leg 7:Distance0.500Time5:11.60Pace10:23.20
With Matthew.

Camouflage Crocs 1 Miles: 13.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 14, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

Fast Running Friend Workout - 2017-01-14 12:14:10
Workout Totals: Distance15.500Time2:01:10.50Pace7:49.06
15.5 for me, 15 for Benjamin, usual Saturday distances for everybody else except for Jenny - I think she ran less due to not feeling 100%.
Leg 1:Distance1.000Time7:52.50Pace7:52.50
With Benjamin, Joseph, and Jacob.
Leg 2:Distance4.000Time31:44.20Pace7:56.05
Added William, I think.
Leg 3:Distance10.000Time1:16:32.90Pace7:39.29
With Benjamin.
Leg 4:Distance0.500Time5:00.90Pace10:01.80
With Matthew.

Camouflage Crocs 1 Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 15, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 16, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.000.000.0010.54

Fast Running Friend Workout - 2017-01-16 11:28:59
Workout Totals: Distance10.540Time1:24:22.60Pace8:00.32
Usual distances for everybody except Jenny. She had a stomach bug and could barely get out of bed all day.
Leg 1:Distance4.000Time32:36.90Pace8:09.23
With Joseph and Benjamin.
Leg 2:Distance2.040Time15:53.50Pace7:47.40
With Benjamin.
Leg 3:Distance3.000Time23:28.00Pace7:49.33
With William.
Leg 4:Distance1.000Time7:44.10Pace7:44.10
With Jacob.
Leg 5:Distance0.500Time4:40.10Pace9:20.20
With Matthew.

Camouflage Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 17, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2017-01-17 16:11:47
Workout Totals: Distance11.000Time1:25:49.30Pace7:48.12
Again usual distances. Jenny felt better, was able to eat a little bit, and ran 1 mile in 7:53.
Leg 1:Distance3.000Time23:33.50Pace7:51.17
With William.
Leg 2:Distance1.000Time6:44.10Pace6:44.10
With Jacob.
Leg 3:Distance6.000Time47:38.00Pace7:56.33
With Benjamin.
Leg 4:Distance1.000Time7:53.70Pace7:53.70
With Jenny.

Camouflage Crocs 1 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 18, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.950.000.005.0010.95

Fast Running Friend Workout - 2017-01-18 12:41:55
Workout Totals: Distance10.945Time1:24:04.00Pace7:40.85
Did a workout in the canyon with Benjamin. 8x1000 with 200 recovery alternating down and up. I started out at 3:16 down, then settled at 3:26-3:27 range. On the way up things were much harder. The first one was 3:48, then 3:53, 3:54, and as slow as 3:58 on the last one - no power in combination with uphill/headwind.

Jacob did the third one with me and kept up. Joseph did the fifth and fell back about a second before the finish, and then he also did the first 300 of the fourth.

Benjamin had a very good workout. He averaged a bit slower than 3:00 on the way down, and a bit slower than 3:20 on the way up, with the range of 2:56-3:04 on the way down, and 3:16-3:24 on the way up.

Usual day for other kids.
Leg 1:Distance1.450Time12:26.30Pace8:34.69
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance5.875Time39:37.50Pace6:44.68
Workout.
Split 1:Distance0.625Time3:16.40Pace5:14.24
Cumilative:Distance0.625Time3:16.40Pace5:14.24
Split 2:Distance0.125Time1:18.10Pace10:24.80
Cumilative:Distance0.750Time4:34.50Pace6:06.00
Split 3:Distance0.625Time3:48.40Pace6:05.44
Cumilative:Distance1.375Time8:22.90Pace6:05.75
Split 4:Distance0.125Time1:31.00Pace12:08.00
Cumilative:Distance1.500Time9:53.90Pace6:35.93
Split 5:Distance0.625Time3:26.40Pace5:30.24
Cumilative:Distance2.125Time13:20.30Pace6:16.61
Split 6:Distance0.125Time1:23.30Pace11:06.40
Cumilative:Distance2.250Time14:43.60Pace6:32.71
Split 7:Distance0.625Time3:53.80Pace6:14.08
Cumilative:Distance2.875Time18:37.40Pace6:28.66
Split 8:Distance0.125Time1:36.10Pace12:48.80
Cumilative:Distance3.000Time20:13.50Pace6:44.50
Split 9:Distance0.625Time3:26.60Pace5:30.56
Cumilative:Distance3.625Time23:40.10Pace6:31.75
Split 10:Distance0.125Time1:29.70Pace11:57.60
Cumilative:Distance3.750Time25:09.80Pace6:42.61
Split 11:Distance0.625Time3:54.20Pace6:14.72
Cumilative:Distance4.375Time29:04.00Pace6:38.63
Split 12:Distance0.125Time1:33.80Pace12:30.40
Cumilative:Distance4.500Time30:37.80Pace6:48.40
Split 13:Distance0.625Time3:27.90Pace5:32.64
Cumilative:Distance5.125Time34:05.70Pace6:39.16
Split 14:Distance0.125Time1:33.40Pace12:27.20
Cumilative:Distance5.250Time35:39.10Pace6:47.45
Split 15:Distance0.625Time3:58.40Pace6:21.44
Cumilative:Distance5.875Time39:37.50Pace6:44.68
 
Leg 3:Distance0.120Time1:15.50Pace10:29.17
Back to the car.
Leg 4:Distance3.000Time25:42.30Pace8:34.10
With Benjamin and William.
Leg 5:Distance0.500Time5:02.40Pace10:04.80
With Matthew.

Camouflage Crocs 1 Miles: 10.94
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 19, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

Fast Running Friend Workout - 2017-01-19 15:45:44
Workout Totals: Distance10.560Time1:23:46.10Pace7:55.96
Usual day, usual distances for everybody.
Leg 1:Distance0.500Time4:47.00Pace9:34.00
With Matthew.
Leg 2:Distance2.030Time17:52.70Pace8:48.42
With Stephen, William, Joseph, and Jacob.
Leg 3:Distance2.030Time16:17.60Pace8:01.58
With Joseph and Jacob - William for the first mile.
Split 1:Distance1.000Time7:50.90Pace7:50.90
Cumilative:Distance1.000Time7:50.90Pace7:50.90
With William.
Split 2:Distance1.030Time8:26.70Pace8:11.94
Cumilative:Distance2.030Time16:17.60Pace8:01.58
 
Leg 4:Distance6.000Time44:48.80Pace7:28.13
Alone.

Camouflage Crocs 1 Miles: 10.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 20, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.540.005.000.0011.54

Fast Running Friend Workout - 2017-01-20 14:02:14
Workout Totals: Distance11.540Time1:23:19.60Pace7:13.24
Did a 5 mile tempo run with Benjamin. We had some more snow so it required some plowing to make it manageable, and even after plowing the course was still far from perfect. Part of the problem was that I did not plow the stretch between 2 and 3 miles assuming it would be clear, and it was not. Nevertheless we managed to get some fast running in. We ran from the house to the canyon and back. Benjamin paced me for first 2.5 in 15:07. Then he turned around and ran the last 2.5 in 13:11 - 5:16 pace - total 28:18 for 5. I ran it in 15:18, total 30:25. Very good result for Benjamin. He ran a bit over 4 K on pace for about 16:20 5 K on hills and with snow at 4700 - 4800 feet at the end of a tempo. I think this significantly better than his 15:51 at the BYU the track or 15:28 in San Francisco last year.

Joseph had a stomach bug, ran only 3 miles. Otherwise, usual distances for everybody.
Leg 1:Distance2.040Time16:34.00Pace8:07.25
With Benjamin.
Leg 2:Distance5.000Time30:26.10Pace6:05.22
Tempo run.
Leg 3:Distance0.500Time4:50.10Pace9:40.20
With Matthew.
Leg 4:Distance4.000Time31:29.40Pace7:52.35
With Jacob.

Camouflage Crocs 1 Miles: 11.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 21, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.580.000.000.0015.58

Fast Running Friend Workout - 2017-01-21 13:28:33
Workout Totals: Distance15.580Time2:09:52.40Pace8:20.15
Total of 15.5 for me, 15 for Benjamin, 6 for Joseph. Otherwise usual Saturday runs for the kids. Got snow again. Tripped, scraped the knee. Slow pace today.
Leg 1:Distance2.040Time16:10.60Pace7:55.78
With Benjamin.
Leg 2:Distance5.000Time42:35.70Pace8:31.14
With Benjamin and Jenny.
Leg 3:Distance0.500Time5:11.20Pace10:22.40
With Matthew.
Leg 4:Distance5.000Time40:32.70Pace8:06.54
With Benjamin, Joseph, and Jacob.
Leg 5:Distance1.000Time8:20.90Pace8:20.90
With Benjamin and Joseph.
Leg 6:Distance2.040Time17:01.30Pace8:20.64
With Benjamin and William.

Camouflage Crocs 1 Miles: 15.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 22, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 23, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-01-23 09:28:43
Workout Totals: Distance10.500Time1:28:32.00Pace8:25.90
Usual run, usual distances. Snowy day, slow pace.
Leg 1:Distance4.000Time32:57.80Pace8:14.45
With Benjamin, Joseph, and Jacob.
Leg 2:Distance3.000Time24:36.30Pace8:12.10
With Benjamin and somebody (Julia? William? maybe both).
Leg 3:Distance3.000Time25:10.30Pace8:23.43
With Benjamin.
Leg 4:Distance0.500Time5:47.60Pace11:35.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 24, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.000.000.0010.54

Fast Running Friend Workout - 2017-01-24 13:13:40
Workout Totals: Distance10.540Time1:24:50.60Pace8:02.98
Usual day, usual distances.
Leg 1:Distance4.000Time33:31.20Pace8:22.80
With Benjamin, Joseph, and Jacob.
Leg 2:Distance1.000Time7:42.40Pace7:42.40
With Benjamin.
Leg 3:Distance2.040Time14:45.50Pace7:14.07
Alone.
Leg 4:Distance3.000Time23:47.70Pace7:55.90
With William.
Leg 5:Distance0.500Time5:03.80Pace10:07.60
With Matthew.

Camouflage Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 25, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.002.002.2513.55

Fast Running Friend Workout - 2017-01-25 13:27:59
Workout Totals: Distance13.550Time1:50:30.90Pace8:09.37
Managed to squeeze in a workout with Benjamin. 2 mile tempo down the snowy but runnable canyon (11:49 for me, 10:51 for Benjamin), then 8x400 alternating directions on a seemingly flat stretch by the mouth of the canyon - was supposed to be with 200 recovery, but we took a long break after 4 due to the need to visit the bathroom. I averaged a bit slower than 80 in the first 4, and a bit faster in the last 4. Benjamin did all around 69, the last two in 68 and 67. Then during Joseph and Jacob's run we did the same stretch in 78 with them.

Otherwise, usual distances for the kids.
Leg 1:Distance1.000Time8:14.30Pace8:14.30
Warm-up.
Leg 2:Distance2.000Time11:49.40Pace5:54.70
Tempo run.
Leg 3:Distance1.400Time12:57.00Pace9:15.00
Recovery.
Leg 4:Distance3.350Time25:44.20Pace7:40.96
8x400 workout.
Split 1:Distance0.250Time1:19.80Pace5:19.20
Cumilative:Distance0.250Time1:19.80Pace5:19.20
Split 2:Distance0.125Time1:23.40Pace11:07.20
Cumilative:Distance0.375Time2:43.20Pace7:15.20
Split 3:Distance0.250Time1:21.10Pace5:24.40
Cumilative:Distance0.625Time4:04.30Pace6:30.88
Split 4:Distance0.125Time1:39.40Pace13:15.20
Cumilative:Distance0.750Time5:43.70Pace7:38.27
Split 5:Distance0.250Time1:20.60Pace5:22.40
Cumilative:Distance1.000Time7:04.30Pace7:04.30
Split 6:Distance0.125Time1:29.60Pace11:56.80
Cumilative:Distance1.125Time8:33.90Pace7:36.80
Split 7:Distance0.250Time1:21.70Pace5:26.80
Cumilative:Distance1.375Time9:55.60Pace7:13.16
Split 8:Distance0.600Time5:53.10Pace9:48.50
Cumilative:Distance1.975Time15:48.70Pace8:00.35
Split 9:Distance0.250Time1:17.50Pace5:10.00
Cumilative:Distance2.225Time17:06.20Pace7:41.21
Split 10:Distance0.125Time1:31.20Pace12:09.60
Cumilative:Distance2.350Time18:37.40Pace7:55.49
Split 11:Distance0.250Time1:19.70Pace5:18.80
Cumilative:Distance2.600Time19:57.10Pace7:40.42
Split 12:Distance0.125Time1:31.00Pace12:08.00
Cumilative:Distance2.725Time21:28.10Pace7:52.70
Split 13:Distance0.250Time1:17.70Pace5:10.80
Cumilative:Distance2.975Time22:45.80Pace7:39.09
Split 14:Distance0.125Time1:39.10Pace13:12.80
Cumilative:Distance3.100Time24:24.90Pace7:52.55
Split 15:Distance0.250Time1:19.30Pace5:17.20
Cumilative:Distance3.350Time25:44.20Pace7:40.96
 
Leg 5:Distance1.300Time12:36.80Pace9:42.15
Back to the car.
Leg 6:Distance4.000Time33:56.50Pace8:29.12
With Joseph and Jacob.
Split 1:Distance2.050Time17:56.70Pace8:45.22
Cumilative:Distance2.050Time17:56.70Pace8:45.22
Split 2:Distance0.250Time1:18.10Pace5:12.40
Cumilative:Distance2.300Time19:14.80Pace8:22.09
Split 3:Distance1.700Time14:41.70Pace8:38.65
Cumilative:Distance4.000Time33:56.50Pace8:29.12
 
Leg 7:Distance0.500Time5:12.70Pace10:25.40
With Matthew.

Camouflage Crocs 1 Miles: 13.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 26, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.2510.65

Fast Running Friend Workout - 2017-01-26 15:55:34
Workout Totals: Distance10.654Time1:26:05.50Pace8:04.84
Usual day, usual distances for everybody. Joseph volunteered to do 400 pickup on the same stretch as yesterday, so we did it in 76 (me, Joseph)/77 (Jacob).
Leg 1:Distance2.040Time19:08.40Pace9:22.94
With Stephen.
Leg 2:Distance4.114Time31:52.70Pace7:44.92
With Joseph and Jacob - did 0.25 pickup mid-run on the same stretch as yesterday in 76 for me and Joseph, 77 for Jacob.
Split 1:Distance1.675Time13:23.80Pace7:59.88
Cumilative:Distance1.675Time13:23.80Pace7:59.88
Split 2:Distance0.422Time3:04.70Pace7:17.68
Cumilative:Distance2.097Time16:28.50Pace7:51.39
Split 3:Distance0.250Time1:16.10Pace5:04.40
Cumilative:Distance2.347Time17:44.60Pace7:33.60
Split 4:Distance1.767Time14:08.10Pace7:59.97
Cumilative:Distance4.114Time31:52.70Pace7:44.92
 
Leg 3:Distance4.000Time29:37.00Pace7:24.25
Alone.
Leg 4:Distance0.500Time5:27.40Pace10:54.80
With Matthew.

Camouflage Crocs 1 Miles: 10.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 27, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Fast Running Friend Workout - 2017-01-27 12:11:26
Workout Totals: Distance8.500Time1:06:33.80Pace7:49.86
8.5 for me, 8 for Benjamin, usual distances for everybody - resting a bit before the 5 K.
Leg 1:Distance1.000Time8:20.80Pace8:20.80
With Stephen, Joseph, and Jacob.
Leg 2:Distance3.000Time24:23.00Pace8:07.67
With William, Joseph, and Jacob.
Leg 3:Distance4.000Time28:58.60Pace7:14.65
Alone.
Leg 4:Distance0.500Time4:51.40Pace9:42.80
With Matthew.

Camouflage Crocs 1 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 28, 2017
Race: SLC Track Club 5 K (3.107 Miles) 00:18:07, Place overall: 14, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.190.001.553.1113.85

Fast Running Friend Workout - 2017-01-28 09:18:10
Workout Totals: Distance13.850Time1:42:31.60Pace7:24.16
SLC Track Club 5 K, 18:07 officially, 18:08 on my watch, 14th overall, 4th master.

Benjamin won the race with 16:05. He ran with the pack up until shortly before the turnaround, then decided the pace was too slow and took off. Top 20 from race results:

1 484 BENJAMIN PACHEV 0:16:05.67 17 m
2 7 FRITZ VAN DE KAMP 0:16:16.53 37 m
3 211 JASON NANCE 0:16:25.30 28 m
4 196 JASON HOLT 0:16:26.17 30 m
5 11 JON GAUTHIER 0:16:41.06 30 m
6 323 JUSTIN PARK 0:16:59.84 37 m
7 9 CRAIG GREEN 0:17:17.15 43 m
8 8 MATTHEW WOLPERT 0:17:20.80 40 m
9 418 JOCELYN TODD 0:17:37.77 23 f
10 2 SARIAH LONG 0:17:55.77 31 f
11 1 NAN KENNARD 0:17:57.46 35 f
12 437 CALEB WEILER 0:18:04.94 34 m
13 10 MARK PAYNE 0:18:06.91 44 m
14 485 ALEXANDER PACHEV 0:18:07.89 43 m
15 3 CHRISTINA PERRY 0:18:08.46 35 f
16 174 DEREK HANSEN 0:18:19.16 41 m
17 495 JASON BLACKHAM 0:18:26.59 42 m
18 399 MEL SUASTE 0:18:33.06 39 m
19 494 MERRILEE BLACKHAM 0:18:34.48 39 f
20 13 STEVE ALLEN 0:18:34.50 42 m

The temperature at the start was 19 F. I went through the first mile in 5:33 with Matt Wolpert, which proved to be too fast for my current fitness combined with the conditions, and paid for it for the rest of the race. Sariah caught up to me shortly after the turnaround, I tried to run with her, but could not keep up. Then Nan caught me, and I could not keep up either. Then a group caught me with about 0.3 left that included Mark Payne, and I was able to run with it, and even put up some semblance of a kick, but it was not enough to beat Mark. My first half was 8:53, second half 9:15. 11:33 at 2 miles, 17:34 at 3.

During the cool down Benjamin and I ran to the turnaround, then had to get back fast so we would not miss the awards ceremony. I asked him to pace me at 6:00 pace. I felt better than in the race, and was able to run 9:12 quite comfortably, kept asking Benjamin to speed up. I wonder if the difference was in the temperature as it warmed up somewhat by then and we were over the critical cutoff.

Not sure how much slower the race was due to the cold weather and the extra clothes. But it is encouraging that Benjamin could run 16:05 quite comfortably under those conditions.

Kids ran usual distances at home. We did not bring everybody to the race for cost reasons. The race made changes in the direction of more entertainment with the cost as usual being passed to the runners. We actually were not going to run it at all, but USATF offered us one comp, so we made a strategic decision to have just me and Benjamin.
Leg 1:Distance2.500Time19:50.90Pace7:56.36
Warm-up.
Leg 2:Distance3.107Time18:08.80Pace5:50.43
Race.
Leg 3:Distance3.243Time24:17.60Pace7:29.46
Cool-down.
Split 1:Distance1.650Time14:39.90Pace8:53.27
Cumilative:Distance1.650Time14:39.90Pace8:53.27
Split 2:Distance1.553Time9:12.70Pace5:55.89
Cumilative:Distance3.203Time23:52.60Pace7:27.27
Shaking fists after the fight is over tempo.
Split 3:Distance0.040Time0:25.00Pace10:25.00
Cumilative:Distance3.243Time24:17.60Pace7:29.46
A little jog.
 
Leg 4:Distance5.000Time40:14.30Pace8:02.86
More distance with Benjamin.

Camouflage Crocs 1 Miles: 13.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 29, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 30, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.220.001.280.0010.50

Fast Running Friend Workout - 2017-01-30 09:07:18
Workout Totals: Distance10.500Time1:23:12.20Pace7:55.45
Usual day, usual distances for everybody.
Leg 1:Distance6.000Time46:16.40Pace7:42.73
With Benjamin and Jenny. 1.28 post-VPN pick-up.
Split 1:Distance3.470Time28:35.00Pace8:14.24
Cumilative:Distance3.470Time28:35.00Pace8:14.24
Split 2:Distance1.280Time7:25.40Pace5:47.97
Cumilative:Distance4.750Time36:00.40Pace7:34.82
Split 3:Distance1.250Time10:16.00Pace8:12.80
Cumilative:Distance6.000Time46:16.40Pace7:42.73
 
Leg 2:Distance1.000Time8:09.30Pace8:09.30
With Joseph, Jacob, Benjamin, and Stephen. Stephen ran the last quarter in 1:43.
Leg 3:Distance3.000Time23:49.80Pace7:56.60
With Benjamin, Joseph, Jacob, and William.
Leg 4:Distance0.500Time4:56.70Pace9:53.40
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 31, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.410.004.001.1213.53

Fast Running Friend Workout - 2017-01-31 12:41:46
Workout Totals: Distance13.537Time1:44:37.30Pace7:43.71
Did a workout with Benjamin. 2 mile tempo down the canyon, 4x400 up with 200 recovery, then another 2 mile tempo. On the first one I had 11:25, Benjamin 10:26. Then I had 80-83 quarters, Benjamin 70-73. In the second tempo run, 11:23 for me, 10:12 for Benjamin.

Joseph and Jacob did 2x1000 joining me in the middle of the tempos. First one was 3:29, second 3:33. Joseph had an issue with his legs in the second one and tripped around 900 mark, but then he did a 200 uphill with me and Benjamin during our cool-down in 41.

Usual distances for everybody else.
Leg 1:Distance2.000Time16:22.80Pace8:11.40
Warm-up.
Leg 2:Distance2.000Time11:25.90Pace5:42.95
First tempo run.
Leg 3:Distance2.262Time19:15.20Pace8:30.70
4x400.
Split 1:Distance0.187Time1:56.70Pace10:24.06
Cumilative:Distance0.187Time1:56.70Pace10:24.06
Split 2:Distance0.250Time1:23.30Pace5:33.20
Cumilative:Distance0.437Time3:20.00Pace7:37.67
Split 3:Distance0.125Time1:29.20Pace11:53.60
Cumilative:Distance0.562Time4:49.20Pace8:34.59
Split 4:Distance0.250Time1:20.00Pace5:20.00
Cumilative:Distance0.812Time6:09.20Pace7:34.68
Split 5:Distance0.125Time1:36.40Pace12:51.20
Cumilative:Distance0.937Time7:45.60Pace8:16.91
Split 6:Distance0.250Time1:21.50Pace5:26.00
Cumilative:Distance1.187Time9:07.10Pace7:40.91
Split 7:Distance0.125Time1:27.40Pace11:39.20
Cumilative:Distance1.312Time10:34.50Pace8:03.61
Split 8:Distance0.250Time1:23.80Pace5:35.20
Cumilative:Distance1.562Time11:58.30Pace7:39.86
Split 9:Distance0.700Time7:16.90Pace10:24.14
Cumilative:Distance2.262Time19:15.20Pace8:30.70
 
Leg 4:Distance2.000Time11:23.40Pace5:41.70
Second tempo run.
Leg 5:Distance1.775Time16:41.40Pace9:24.17
Cool down with Joseph's pickup.
Split 1:Distance0.750Time7:37.60Pace10:10.13
Cumilative:Distance0.750Time7:37.60Pace10:10.13
Split 2:Distance0.125Time0:41.30Pace5:30.40
Cumilative:Distance0.875Time8:18.90Pace9:30.17
Split 3:Distance0.900Time8:22.50Pace9:18.33
Cumilative:Distance1.775Time16:41.40Pace9:24.17
 
Leg 6:Distance3.000Time24:43.90Pace8:14.63
With William.
Leg 7:Distance0.500Time4:44.70Pace9:29.40
With Matthew.

Camouflage Crocs 1 Miles: 13.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
258.571.0024.8312.73297.13
Camouflage Crocs 1 Miles: 296.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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