Breaking the Wall

June 2026

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:

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Miles:	This week:	0.00	Month:	132.83	Year:	1419.58
Saucony Type A Lifetime Miles:						640.15
Bare Feet Lifetime Miles:						450.37
Nike Double Stroller Lifetime Miles:						124.59
White Slip Resistant Crocs Lifetime Miles:						3464.44
White Slip Resistant Crocs 2025 Lifetime Miles:						615.95

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
107.22	12.00	12.11	1.50	132.83

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jun 01, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	2.00	0.00	0.00	10.00

Fast Running Friend Workout - 2026-06-01 08:16:05
Workout Totals: Distance10.000Time1:20:01.40Pace8:00.14
10 total. Did 2 miles at a quicker pace.
Leg 1: Distance5.000Time39:32.60Pace7:54.52ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance1.000Time8:17.70Pace8:17.70ZoneEasy Miles
With Andriy.
Leg 3: Distance2.000Time17:26.20Pace8:43.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance2.000Time14:44.90Pace7:22.45ZoneMarathon Pace Miles
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Tue, Jun 02, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2026-06-02 08:41:56
Workout Totals: Distance10.000Time1:19:54.90Pace7:59.49
10 total. Easy pace.
Leg 1: Distance1.000Time8:17.40Pace8:17.40ZoneEasy Miles
With Andiy.
Leg 2: Distance2.000Time16:49.90Pace8:24.95ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 3: Distance4.000Time31:37.20Pace7:54.30ZoneEasy Miles
With Matthew.
Leg 4: Distance3.000Time23:10.40Pace7:43.47ZoneEasy Miles
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Wed, Jun 03, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	1.00	0.00	8.00

Fast Running Friend Workout - 2026-06-03 07:16:30
Workout Totals: Distance8.000Time1:03:39.70Pace7:57.46
8 total. Did a mile pickup uphill with Matthew in 6:37.
Leg 1: Distance1.000Time7:49.50Pace7:49.50ZoneEasy Miles
Alone.
Leg 2: Distance2.000Time15:45.60Pace7:52.80ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time7:23.60Pace7:23.60ZoneEasy Miles
With Matthew.
Leg 4: Distance2.000Time17:41.80Pace8:50.90ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 5: Distance1.000Time8:21.60Pace8:21.60ZoneEasy Miles
With Matthew.
Leg 6: Distance1.000Time6:37.60Pace6:37.60ZoneThreshold Miles
With Matthew.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Thu, Jun 04, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

In Yermo, CA. Easy pace. That was all I had the time for.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Fri, Jun 05, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	0.00	0.00	2.00

Fast Running Friend Workout - 2026-06-05 19:48:35
Workout Totals: Distance2.000Time15:58.80Pace7:59.40
Only 2 miles today. That was all I had the time for.
Leg 1: Distance2.000Time15:58.80Pace7:59.40ZoneEasy Miles
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Sat, Jun 06, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.74	5.00	8.11	0.00	13.85

Fast Running Friend Workout - 2026-06-06 05:34:22
Workout Totals: Distance13.847Time1:35:44.40Pace6:54.85
Utah Valley Half Marathon, 1:29:50. Struggled today, but I expected it. Getting older, and a busy week with significantly reduced sleep prior, which I am more sensitive to now. Joseph ran 1:23:32. William - in spite of his struggles lately, managed to average sub-8:00 and finished in 1:43:59.
Leg 1: Distance0.738Time5:54.10Pace7:59.81ZoneEasy Miles
Warm-up.
Leg 2: Distance13.109Time1:29:50.30Pace6:51.19
Race.
Split 1:Distance1.000Time6:34.00Pace6:34.00ZoneThreshold Miles Cumilative:Distance1.000Time6:34.00Pace6:34.00
Split 2:Distance1.000Time6:43.60Pace6:43.60ZoneThreshold Miles Cumilative:Distance2.000Time13:17.60Pace6:38.80
Split 3:Distance1.000Time6:45.40Pace6:45.40ZoneThreshold Miles Cumilative:Distance3.000Time20:03.00Pace6:41.00
Split 4:Distance1.000Time6:38.00Pace6:38.00ZoneThreshold Miles Cumilative:Distance4.000Time26:41.00Pace6:40.25
Split 5:Distance1.000Time6:39.40Pace6:39.40ZoneThreshold Miles Cumilative:Distance5.000Time33:20.40Pace6:40.08
Split 6:Distance1.000Time6:45.00Pace6:45.00ZoneThreshold Miles Cumilative:Distance6.000Time40:05.40Pace6:40.90
Split 7:Distance1.000Time6:43.90Pace6:43.90ZoneThreshold Miles Cumilative:Distance7.000Time46:49.30Pace6:41.33
Split 8:Distance1.000Time6:54.40Pace6:54.40ZoneThreshold Miles Cumilative:Distance8.000Time53:43.70Pace6:42.96
Split 9:Distance1.000Time7:06.00Pace7:06.00ZoneMarathon Pace Miles Cumilative:Distance9.000Time1:00:49.70Pace6:45.52
Split 10:Distance1.000Time7:01.60Pace7:01.60ZoneMarathon Pace Miles Cumilative:Distance10.000Time1:07:51.30Pace6:47.13
Split 11:Distance1.000Time7:01.50Pace7:01.50ZoneMarathon Pace Miles Cumilative:Distance11.000Time1:14:52.80Pace6:48.44
Split 12:Distance1.000Time7:02.30Pace7:02.30ZoneMarathon Pace Miles Cumilative:Distance12.000Time1:21:55.10Pace6:49.59
Split 13:Distance1.000Time7:09.50Pace7:09.50ZoneMarathon Pace Miles Cumilative:Distance13.000Time1:29:04.60Pace6:51.12
Split 14:Distance0.109Time0:45.70Pace6:59.27ZoneThreshold Miles Cumilative:Distance13.109Time1:29:50.30Pace6:51.19

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Mon, Jun 08, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.02	0.00	0.00	0.00	9.02

Fast Running Friend Workout - 2026-06-08 09:34:36
Workout Totals: Distance9.020Time1:16:24.60Pace8:28.27
9 total, including 2 "always on the run" miles. During my best years I included those to keep the body toned and awake, and to undo the effects of extensive sitting. It seemed to do something back then, but then I got out of habit because this requires discipline and extra mental energy to get yourself out. Will try it for a couple of months and see what it does for me.
Leg 1: Distance3.000Time23:30.50Pace7:50.17ZoneEasy Miles
With Matthew.
Leg 2: Distance1.000Time7:59.50Pace7:59.50ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time17:54.30Pace8:57.15ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:41.60Pace8:41.60ZoneEasy Miles
With Andriy.
Leg 5: Distance1.020Time9:42.30Pace9:30.88ZoneEasy Miles
Always on the run.
Leg 6: Distance1.000Time8:36.40Pace8:36.40ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Tue, Jun 09, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	1.00	0.00	0.00	11.00

Fast Running Friend Workout - 2026-06-09 10:20:21
Workout Totals: Distance11.000Time1:30:16.70Pace8:12.43
11 total including 2 "always on the run" miles.
Leg 1: Distance1.000Time7:28.60Pace7:28.60ZoneMarathon Pace Miles
With Matthew.
Leg 2: Distance2.000Time17:52.00Pace8:56.00ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:56.10Pace8:56.10ZoneEasy Miles
With Andriy.
Leg 4: Distance5.000Time38:59.00Pace7:47.80ZoneEasy Miles
With Benjamin.
Leg 5: Distance1.000Time8:35.50Pace8:35.50ZoneEasy Miles
Always on the run.
Leg 6: Distance1.000Time8:25.50Pace8:25.50ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Wed, Jun 10, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	3.00	0.00	0.00	10.00

Fast Running Friend Workout - 2026-06-10 09:33:30
Workout Totals: Distance10.000Time1:20:27.90Pace8:02.79
10 total, 2 "always on the run" miles, 3 with Matthew at a quicker pace.
Leg 1: Distance2.000Time16:21.30Pace8:10.65ZoneEasy Miles
To the track and back with Matthew.
Leg 2: Distance2.000Time17:20.40Pace8:40.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:41.30Pace8:41.30ZoneEasy Miles
With Andriy.
Leg 4: Distance3.000Time22:10.70Pace7:23.57ZoneMarathon Pace Miles
With Matthew.
Leg 5: Distance1.000Time7:55.50Pace7:55.50ZoneEasy Miles
Always on the run.
Leg 6: Distance1.000Time7:58.70Pace7:58.70ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Thu, Jun 11, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	1.00	0.00	1.50	11.00

Fast Running Friend Workout - 2026-06-11 07:56:31
Workout Totals: Distance9.000Time1:10:26.70Pace7:49.63
10 total. 3 mile fartlek down the canyon alternating quarters in 19:39. 2 "always on the run" miles.
Leg 1: Distance0.980Time7:48.30Pace7:57.86ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time19:39.30Pace6:33.10
3 mile farlek.
Split 1:Distance0.250Time1:44.30Pace6:57.20ZoneMarathon Pace Miles Cumilative:Distance0.250Time1:44.30Pace6:57.20
Split 2:Distance0.250Time1:25.10Pace5:40.40ZoneVO2 Max Miles Cumilative:Distance0.500Time3:09.40Pace6:18.80
Split 3:Distance0.250Time1:43.80Pace6:55.20ZoneMarathon Pace Miles Cumilative:Distance0.750Time4:53.20Pace6:30.93
Split 4:Distance0.250Time1:22.90Pace5:31.60ZoneVO2 Max Miles Cumilative:Distance1.000Time6:16.10Pace6:16.10
Split 5:Distance0.250Time1:54.40Pace7:37.60ZoneEasy Miles Cumilative:Distance1.250Time8:10.50Pace6:32.40
Split 6:Distance0.250Time1:25.60Pace5:42.40ZoneVO2 Max Miles Cumilative:Distance1.500Time9:36.10Pace6:24.07
Split 7:Distance0.250Time1:52.70Pace7:30.80ZoneMarathon Pace Miles Cumilative:Distance1.750Time11:28.80Pace6:33.60
Split 8:Distance0.250Time1:25.60Pace5:42.40ZoneVO2 Max Miles Cumilative:Distance2.000Time12:54.40Pace6:27.20
Split 9:Distance0.250Time1:50.50Pace7:22.00ZoneMarathon Pace Miles Cumilative:Distance2.250Time14:44.90Pace6:33.29
Split 10:Distance0.250Time1:28.20Pace5:52.80ZoneVO2 Max Miles Cumilative:Distance2.500Time16:13.10Pace6:29.24
Split 11:Distance0.250Time1:59.80Pace7:59.20ZoneEasy Miles Cumilative:Distance2.750Time18:12.90Pace6:37.42
Split 12:Distance0.250Time1:26.40Pace5:45.60ZoneVO2 Max Miles Cumilative:Distance3.000Time19:39.30Pace6:33.10

Leg 3: Distance2.020Time16:37.20Pace8:13.66ZoneEasy Miles
To the car.
Leg 4: Distance1.000Time8:35.90Pace8:35.90ZoneEasy Miles
With Andriy.
Leg 5: Distance2.000Time17:46.00Pace8:53.00ZoneEasy Miles
With Mary, Bella, and Leigha.

Fast Running Friend Workout - 2026-06-11 19:16:15
Workout Totals: Distance2.000Time15:48.40Pace7:54.20

Leg 1: Distance1.000Time7:53.70Pace7:53.70ZoneEasy Miles
always on the run.
Leg 2: Distance1.000Time7:54.70Pace7:54.70ZoneEasy Miles
always on the run

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Fri, Jun 12, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2026-06-12 10:06:14
Workout Totals: Distance10.000Time1:19:30.30Pace7:57.03
10 total. Easy pace. 2 always on the run miles.
Leg 1: Distance1.000Time8:35.20Pace8:35.20ZoneEasy Miles
I think I ran this with Andriy
Leg 2: Distance2.000Time15:13.20Pace7:36.60ZoneEasy Miles
With Matthew.
Leg 3: Distance5.000Time39:55.00Pace7:59.00ZoneEasy Miles
Alone if I remember right.
Leg 4: Distance1.000Time7:55.30Pace7:55.30ZoneEasy Miles
Always on the run.
Leg 5: Distance1.000Time7:51.60Pace7:51.60ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Sat, Jun 13, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.22	0.00	2.00	0.00	12.22

Fast Running Friend Workout - 2026-06-13 08:51:13
Workout Totals: Distance10.220Time1:21:34.80Pace7:58.94
12+ total. Paced Bella in the rabbit chase, she ran 13:26. It was hot, so everyone ran slower. Leigha paced Mary and they ran 16:08. Matthew got 11:45 if I remember right. Did 2 always on the run miles. Andriy ran a PR - 8:16.
Leg 1: Distance3.220Time25:59.20Pace8:04.22ZoneEasy Miles
To the car.
Leg 2: Distance0.980Time8:00.50Pace8:10.31ZoneEasy Miles
Leg 3: Distance2.000Time13:26.30Pace6:43.15ZoneThreshold Miles
Pacing Bella in the rabbit chase.
Leg 4: Distance2.020Time17:58.70Pace8:54.01ZoneEasy Miles
With Matthew.
Leg 5: Distance1.000Time8:16.60Pace8:16.60ZoneEasy Miles
With Andriy.
Leg 6: Distance1.000Time7:53.50Pace7:53.50ZoneEasy Miles
Alone.

Fast Running Friend Workout - 2026-06-13 19:29:34
Workout Totals: Distance2.000Time15:34.90Pace7:47.45

Leg 1: Distance1.000Time7:46.50Pace7:46.50ZoneEasy Miles
Always on the run.
Leg 2: Distance1.000Time7:48.40Pace7:48.40ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Mon, Jun 15, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	0.00	0.00	12.12

Fast Running Friend Workout - 2026-06-15 08:27:00
Workout Totals: Distance11.116Time1:34:10.70Pace8:28.34
11 total. 2 always on the run miles.
Leg 1: Distance1.000Time8:26.70Pace8:26.70ZoneEasy Miles
To the track.
Leg 2: Distance0.766Time6:07.40Pace7:59.63
Timing Stephen's mile time trial.
Split 1:Distance0.092Time0:44.20Pace8:00.43ZoneEasy Miles Cumilative:Distance0.092Time0:44.20Pace8:00.43
Split 2:Distance0.087Time0:41.90Pace8:01.61ZoneEasy Miles Cumilative:Distance0.179Time1:26.10Pace8:01.01
Split 3:Distance0.090Time0:43.00Pace7:57.78ZoneEasy Miles Cumilative:Distance0.269Time2:09.10Pace7:59.93
Split 4:Distance0.095Time0:45.60Pace8:00.00ZoneEasy Miles Cumilative:Distance0.364Time2:54.70Pace7:59.95
Split 5:Distance0.103Time0:49.30Pace7:58.64ZoneEasy Miles Cumilative:Distance0.467Time3:44.00Pace7:59.66
Split 6:Distance0.101Time0:48.30Pace7:58.22ZoneEasy Miles Cumilative:Distance0.568Time4:32.30Pace7:59.40
Split 7:Distance0.100Time0:48.00Pace8:00.00ZoneEasy Miles Cumilative:Distance0.668Time5:20.30Pace7:59.49
Split 8:Distance0.098Time0:47.10Pace8:00.61ZoneEasy Miles Cumilative:Distance0.766Time6:07.40Pace7:59.63

Leg 3: Distance1.130Time10:32.90Pace9:20.09ZoneEasy Miles
With Benjamin around the track.
Leg 4: Distance1.000Time9:43.80Pace9:43.80ZoneEasy Miles
With Stephen to the house.
Leg 5: Distance2.000Time17:10.30Pace8:35.15ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 6: Distance3.220Time25:51.60Pace8:01.86ZoneEasy Miles
With Matthew to the car.
Leg 7: Distance1.000Time8:20.50Pace8:20.50ZoneEasy Miles
With Andriy
Leg 8: Distance1.000Time7:57.50Pace7:57.50ZoneEasy Miles
Always on the run with William.

Fast Running Friend Workout - 2026-06-15 21:01:38
Workout Totals: Distance1.000Time7:36.20Pace7:36.20

Leg 1: Distance1.000Time7:36.20Pace7:36.20ZoneEasy Miles
Always on the run mile with William.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Tue, Jun 16, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.62	0.00	1.00	0.00	9.62

Fast Running Friend Workout - 2026-06-16 08:57:08
Workout Totals: Distance9.620Time1:26:50.70Pace9:01.65
10+ total. Paced Bella in the rabbit chase. She got 12:49. Matthew ran with us for the first 1.5 then closed in 2:50 finishing in 12:20. Stephen paced Leigha and they ran 13:55.
Leg 1: Distance0.980Time8:12.30Pace8:22.35ZoneEasy Miles
Warm-up.
Leg 2: Distance1.000Time12:49.70Pace12:49.70ZoneThreshold Miles
Pacing Bella in the rabbit chase.
Leg 3: Distance2.020Time19:14.40Pace9:31.49ZoneEasy Miles
With Matthew to the car.
Leg 4: Distance2.000Time15:54.50Pace7:57.25ZoneEasy Miles
With Benjamin.
Leg 5: Distance1.000Time7:44.90Pace7:44.90ZoneEasy Miles
Alone.
Leg 6: Distance1.310Time11:38.10Pace8:52.90ZoneEasy Miles
To Fyzycal
Leg 7: Distance1.310Time11:16.80Pace8:36.64ZoneEasy Miles
Back from Fyzycal
Leg 8: Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
107.22	12.00	12.11	1.50	132.83

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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