Breaking the Wall

USATF Utah XC Championship 5K

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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: 3010.45
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: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
303.270.0023.628.64335.53
Joybees 1 Miles: 323.28Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Nov 01, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.003.0013.25

Fast Running Friend Workout - 2022-11-01 10:04:45
Workout Totals: Distance13.250Time1:40:52.50Pace7:36.79
13 total. Did 2x1.5 down the canyon 8:31, 8:39 playing a rabbit for Jacob. He started 30 seconds back on each, and did 7:30, 7:49. Recovery was 0.5 jog.

Easy runs, usual distances for everybody else.
Leg 1:
Distance0.980Time8:09.80Pace8:19.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.500Time22:48.10Pace6:30.89
Workout.
Split 1:Distance1.500Time8:31.80Pace5:41.20ZoneVO2 Max Miles
Cumilative:Distance1.500Time8:31.80Pace5:41.20
Split 2:Distance0.500Time5:36.40Pace11:12.80ZoneEasy Miles
Cumilative:Distance2.000Time14:08.20Pace7:04.10
Split 3:Distance1.500Time8:39.90Pace5:46.60ZoneVO2 Max Miles
Cumilative:Distance3.500Time22:48.10Pace6:30.89
 
Leg 3:
Distance5.520Time43:32.20Pace7:53.22ZoneEasy Miles
Distance/cool-down with Jacob.
Leg 4:
Distance0.250Time2:38.60Pace10:34.40ZoneEasy Miles
With Leigha.
Leg 5:
Distance3.000Time23:43.80Pace7:54.60ZoneEasy Miles
With Joseph and William.

Joybees 1 Miles: 13.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Nov 02, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-11-02 09:54:17
Workout Totals: Distance9.000Time1:12:24.00Pace8:02.67
12 total. Got really wet and cold. Easy runs, usual distances. Heroic effort for Mary and Bella in the rain. William had a sore throat, ran only 4 miles.
Leg 1:
Distance4.000Time32:50.40Pace8:12.60ZoneEasy Miles
With Stephen, and Matthew.
Leg 2:
Distance2.000Time17:43.20Pace8:51.60ZoneEasy Miles
With Mary and Bella, also William.
Leg 3:
Distance3.000Time21:50.40Pace7:16.80ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2022-11-02 20:37:00
Workout Totals: Distance3.250Time26:33.10Pace8:10.18
 
Leg 1:
Distance0.250Time2:47.70Pace11:10.80ZoneEasy Miles
With Leigha.
Leg 2:
Distance3.000Time23:45.40Pace7:55.13ZoneEasy Miles
With Jacob, part with Joseph and William.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Nov 03, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-11-03 09:52:00
Workout Totals: Distance12.250Time1:37:46.50Pace7:58.90
12 total.Easy pace. Usual distances. Do not remember if William was on reduced mileage today or not.
Leg 1:
Distance4.000Time31:53.10Pace7:58.27ZoneEasy Miles
With Jacob, Stephen, and Matthew. Maybe William as well.
Leg 2:
Distance2.000Time18:05.00Pace9:02.50ZoneEasy Miles
With Jacob, Mary and Bella.
Leg 3:
Distance4.000Time29:44.10Pace7:26.02ZoneEasy Miles
With Jacob.
Leg 4:
Distance0.250Time2:43.80Pace10:55.20ZoneEasy Miles
With Leiha.
Leg 5:
Distance2.000Time15:20.50Pace7:40.25ZoneEasy Miles
Alone.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Nov 04, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-11-04 09:37:35
Workout Totals: Distance12.250Time1:35:10.20Pace7:46.14
12 total. Easy runs. Usual distances. William is back to full mileage. Mary and Bella had sore throats, reduced mileage.
Leg 1:
Distance10.000Time1:14:24.20Pace7:26.42ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time9:04.20Pace9:04.20ZoneEasy Miles
With Matthew and Bella.
Leg 3:
Distance1.000Time8:49.60Pace8:49.60ZoneEasy Miles
With Matthew and Mary.
Leg 4:
Distance0.250Time2:52.20Pace11:28.80ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Nov 05, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.150.000.622.5316.30

Fast Running Friend Workout - 2022-11-05 09:40:45
Workout Totals: Distance16.306Time2:08:44.60Pace7:53.73
16 total. Joseph and Jacob did 12, Bonnie 6, William 6, Matthew and Stephen 5, Mary 1, Bella 0.5. Bella sore throat has gotten bad enough that she could only run 0.5 today. Mary was fine mostly, but we had her run reduced mileage just in case. A bit less for Matthew and Stephen as well.

Joseph and I paced Bonnie in 3x1000 with 200 recovery jog at the Orem High track. She got 3:42, 3:46, 3:49. Joseph joined Jacob half way through the last interval and ran 3:25.

Jacob did 3:08, 3:23. Then I had him rest a bit longer and focus, and he ran 3:05.

Jacob and I also did a mile pickup down the canyon in 5:44. William and I did a pickup on the hill at the end of our run in 56.9. Also I did a fast 100 during a stride in 16.2. Felt very awkward, like I was about to stumble and fall.
Leg 1:
Distance1.561Time12:47.50Pace8:11.67
Warm-up, strides.
Split 1:Distance1.000Time8:01.80Pace8:01.80ZoneEasy Miles
Cumilative:Distance1.000Time8:01.80Pace8:01.80
Split 2:Distance0.062Time0:17.70Pace4:45.48ZoneVO2 Max Miles
Cumilative:Distance1.062Time8:19.50Pace7:50.34
Split 3:Distance0.187Time1:45.80Pace9:25.78ZoneEasy Miles
Cumilative:Distance1.249Time10:05.30Pace8:04.63
Split 4:Distance0.062Time0:16.20Pace4:21.29ZoneVO2 Max Miles
Cumilative:Distance1.311Time10:21.50Pace7:54.07
Split 5:Distance0.250Time2:26.00Pace9:44.00ZoneEasy Miles
Cumilative:Distance1.561Time12:47.50Pace8:11.67
 
Leg 2:
Distance2.125Time15:08.20Pace7:07.39
Paced Bonnie with Joseph.
Split 1:Distance0.625Time3:42.60Pace5:56.16ZoneVO2 Max Miles
Cumilative:Distance0.625Time3:42.60Pace5:56.16
Split 2:Distance0.125Time1:39.90Pace13:19.20ZoneEasy Miles
Cumilative:Distance0.750Time5:22.50Pace7:10.00
Split 3:Distance0.625Time3:46.60Pace6:02.56ZoneVO2 Max Miles
Cumilative:Distance1.375Time9:09.10Pace6:39.35
Split 4:Distance0.125Time2:09.80Pace17:18.40ZoneEasy Miles
Cumilative:Distance1.500Time11:18.90Pace7:32.60
Split 5:Distance0.625Time3:49.30Pace6:06.88ZoneThreshold Miles
Cumilative:Distance2.125Time15:08.20Pace7:07.39
 
Leg 3:
Distance2.370Time18:53.90Pace7:58.44ZoneEasy Miles
Distance with Jacob, Joseph, and Bonnie.
Leg 4:
Distance0.250Time2:44.20Pace10:56.80ZoneEasy Miles
With Leigha.
Leg 5:
Distance6.000Time47:12.10Pace7:52.02
With Jacob, part with Joseph.
Split 1:Distance3.050Time25:09.90Pace8:15.05ZoneEasy Miles
Cumilative:Distance3.050Time25:09.90Pace8:15.05
Split 2:Distance1.000Time5:44.70Pace5:44.70ZoneVO2 Max Miles
Cumilative:Distance4.050Time30:54.60Pace7:37.93
Split 3:Distance1.950Time16:17.50Pace8:21.28ZoneEasy Miles
Cumilative:Distance6.000Time47:12.10Pace7:52.02
 
Leg 6:
Distance1.000Time8:59.30Pace8:59.30ZoneEasy Miles
With William, Matthew, and Mary. Part with Stephen and Bella.
Leg 7:
Distance3.000Time22:59.40Pace7:39.80
With William.
Split 1:Distance2.845Time22:02.50Pace7:44.85ZoneEasy Miles
Cumilative:Distance2.845Time22:02.50Pace7:44.85
Split 2:Distance0.155Time0:56.90Pace6:07.10ZoneVO2 Max Miles
Cumilative:Distance3.000Time22:59.40Pace7:39.80
 

Joybees 1 Miles: 16.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Nov 06, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Fast Sunday. Went to our ward, then the Russian-speaking branch. Met two sisters there - Sister Willis and Sister Wilson. I told them in our mission we had Elder Burger and Elder King. As a funny coincidence, at some point in their mission (Temple Square), they had Sister Burger and Sister King as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Nov 07, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-11-07 09:33:34
Workout Totals: Distance12.000Time1:38:18.80Pace8:11.57
12 total. Did a mile pickup with William in 5:50 down the canyon. Benjamin did 12 today, the same mile in 5:00. Easy runs, usual distances for everybody except Bella and Mary - they are still recovering from a cold and did 1 mile. Leigha did not run today due to falling asleep early. I think she had a cold as well, which is making her extra tired.
Leg 1:
Distance4.000Time33:35.70Pace8:23.93ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2:
Distance6.000Time47:43.30Pace7:57.22
With William and Benjamin.
Split 1:Distance3.050Time25:00.80Pace8:12.07ZoneEasy Miles
Cumilative:Distance3.050Time25:00.80Pace8:12.07
Split 2:Distance1.000Time5:50.60Pace5:50.60ZoneEasy Miles
Cumilative:Distance4.050Time30:51.40Pace7:37.14
Split 3:Distance1.950Time16:51.90Pace8:38.92ZoneEasy Miles
Cumilative:Distance6.000Time47:43.30Pace7:57.22
 
Leg 3:
Distance1.000Time9:14.80Pace9:14.80ZoneEasy Miles
With Jacob, Mary, and Bella.
Leg 4:
Distance1.000Time7:45.00Pace7:45.00ZoneEasy Miles
With Jacob.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Nov 08, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.060.004.000.0012.06

Fast Running Friend Workout - 2022-11-08 14:41:55
Workout Totals: Distance12.060Time1:39:07.60Pace8:13.17
12 total. Did a 4 mile tempo down the canyon playing a rabbit for Benjamin. It was windy and wet, for some reason it makes it harder than it ought to. I ran 24:53, Benjamin got 21:28. The gaps were right, we were just both slow.

Jacob did 3x1000 on the track with 200 recovery in 3:10 each - in spite of the wind.

Easy runs, usual distances for the other kids except Leigha who was again too tired to run.
Leg 1:
Distance2.480Time25:00.00Pace10:04.84ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time24:53.00Pace6:13.25ZoneThreshold Miles
Tempo run.
Leg 3:
Distance3.520Time30:00.00Pace8:31.36ZoneEasy Miles
Cool-down/distance.
Leg 4:
Distance2.060Time19:14.60Pace9:20.49ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Nov 09, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.310.000.000.0012.31

Fast Running Friend Workout - 2022-11-09 09:48:55
Workout Totals: Distance12.312Time1:40:12.70Pace8:08.36
12 total. Easy pace, mostly usual distances. Joseph and William are feeling a bit of a cold, on reduced mileage - 6 for Joseph, 4 for William.
Leg 1:
Distance0.250Time2:49.70Pace11:18.80ZoneEasy Miles
With Leigha.
Leg 2:
Distance6.000Time47:27.60Pace7:54.60ZoneEasy Miles
With Benjamin.
Leg 3:
Distance2.062Time17:59.60Pace8:43.57
With Mary, Bella, William, Stephen, and Benjamin.
Split 1:Distance0.938Time8:28.20Pace9:01.79ZoneEasy Miles
Cumilative:Distance0.938Time8:28.20Pace9:01.79
Split 2:Distance0.124Time0:56.90Pace7:38.87ZoneEasy Miles
Cumilative:Distance1.062Time9:25.10Pace8:52.11
Split 3:Distance1.000Time8:34.50Pace8:34.50ZoneEasy Miles
Cumilative:Distance2.062Time17:59.60Pace8:43.57
 
Leg 4:
Distance2.000Time16:14.10Pace8:07.05ZoneEasy Miles
Same group without Mary and Bella.
Leg 5:
Distance2.000Time15:41.70Pace7:50.85ZoneEasy Miles
Part with Joseph, part alone.

Joybees 1 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Nov 10, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.310.002.000.0012.31

Fast Running Friend Workout - 2022-11-10 10:13:08
Workout Totals: Distance12.310Time1:42:41.80Pace8:20.55
12 total. Did 2 miles down the canyon in 11:44. Jacob paced me. Wanted to do 2x2 but felt tightness in the hamstring and decided to play it on the safe side.

Benjamin did 2x2 10:05, 9:51. We had some snow on the road, so we had to look around to find a good 2 mile stretch.

Easy pace, tapering for the state championship for the boys.
Leg 1:
Distance1.230Time10:27.50Pace8:30.16ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:44.40Pace5:52.20ZoneThreshold Miles
Paced by Jacob, rabbit for Benjamin.
Leg 3:
Distance3.500Time30:02.00Pace8:34.86ZoneEasy Miles
With Jacob, part with Benjamin.
Leg 4:
Distance3.270Time29:03.80Pace8:53.27ZoneEasy Miles
With Benjamin.
Leg 5:
Distance2.060Time18:38.10Pace9:02.77ZoneEasy Miles
With Mary and Bella.
Leg 6:
Distance0.250Time2:46.00Pace11:04.00ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Nov 11, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.310.000.000.0012.31

Fast Running Friend Workout - 2022-11-11 10:05:34
Workout Totals: Distance12.310Time1:40:25.70Pace8:09.50
12 total. Benjamin did a mile pickup in 4:55. Otherwise, easy runs, kids tapering for the state championship.
Leg 1:
Distance3.000Time23:53.10Pace7:57.70ZoneEasy Miles
With William.
Leg 2:
Distance7.000Time55:39.70Pace7:57.10ZoneEasy Miles
Part with Benjamin, part alone.
Leg 3:
Distance0.250Time2:40.50Pace10:42.00ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.060Time18:12.40Pace8:50.29ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Nov 12, 2022
Race: USATF Utah XC Championship 5K (3.107 Miles) 00:19:29, Place overall: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.003.1116.11

Fast Running Friend Workout - 2022-11-12 09:16:12
Workout Totals: Distance16.107Time2:03:44.50Pace7:40.95
Utah USATF XC championship 5 K, 19:29.0, 10th place in the open division.

Children:

5K

Benjamin 16:43.4 (1st open)
Jacob 17:29.2 (3rd 15-18)
Joseph 18:04.0 (4th 15-18)
Bonnie 21:33.0 (1st 15-18)

4 K

William 15:35.0 (16th 13-14)

3K

Matthew 11:59.4 (2nd 9-10)
Stephen 13:40.8 (32nd 11-12)

2K:

Mary 9:24.7 (4th 8 and under)
Bella 10:15.5 (7th 8 and under)

Benjamin and I got 16 miles in. I think Joseph and Jacob got some decent mileage as well, not sure how much.

Matthew finally finished ahead of his "girlfriend" Oaklie. We have a joke, mostly promoted by Dad, that if a girl beats you, she is now your girlfriend.

The course was accurate, Teren wheeled it.

Overall, I am happy with the results. Some kids could have done better, but even those, considering their recent struggles did quite well.

Matthew looked like he still could use more iron. William had better attitude, but he is still struggling. Stephen had some muscle pain again, probably as a result of anxiety, but at least he was running 7:20 per mile instead of 8:00 or slower. Mary and Bella were not used to racing on grass, but still ran respectably.

Benjamin got through the run without a spasm. What is interesting is that he averaged 5:22 on grass today on a flat course. On Tuesday he did a 4 mile tempo averaging the same pace DOWN the canyon. For another data point, I averaged 6:17 on the same course, and on Tuesday I averaged 6:13, not a big difference. There is something really strange about the head winds and the cloudy weather in the canyon. For some reason even running downhill we slow down to a loop cross country course pace!

I was happy with my time today as it was faster than what I ran in Winter Series last year, and only 8 seconds slower than Murray Fun Days.

Jacob had a very good result. He was close to his flat 5 K PR on the roads. Joseph also had a good result for what he was showing in the workouts. Lately he has been struggling with knee and muscle pain, and had not been able to complete many of his workouts.
Leg 1:
Distance1.500Time12:11.50Pace8:07.67ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.107Time19:29.30Pace6:16.34ZoneVO2 Max Miles
Race.
Leg 3:
Distance11.500Time1:32:03.70Pace8:00.32ZoneEasy Miles
Distance after the race.

Joybees 1 Miles: 16.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Sun, Nov 13, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Our ward, then the Russian-speaking branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Nov 14, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-11-14 09:17:33
Workout Totals: Distance12.250Time1:38:56.80Pace8:04.64
12 total. Easy runs. Mostly usual distances. William had a stomach bug of some kind, ran only 2 miles.
Leg 1:
Distance4.000Time31:45.40Pace7:56.35ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance6.000Time47:00.30Pace7:50.05ZoneEasy Miles
Part with William, part alone.
Leg 3:
Distance0.250Time2:40.10Pace10:40.40ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.000Time17:31.00Pace8:45.50ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Nov 15, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.004.000.0012.25

Fast Running Friend Workout - 2022-11-15 10:10:13
Workout Totals: Distance12.250Time1:35:11.00Pace7:46.20
12 total. Did a 4 mile tempo down the canyon in 23:58. Played a rabbit for Jacob and Benjamin. Benjamin did 2x4 20:49, 20:44. On the first one he hit a really bad spasm with the closing quarter in 91. But he went ahead and did the second interval nevertheless. There was headwind by then, but this time he did it without a spasm closing with 5:07 mile. This was a very interesting result that nevertheless goes with his half-marathon experiences when he magically recovers from the spasm and starts running a normal race pace.

Easy runs, usual distances for everybody except William. I think he did only 4.
Leg 1:
Distance0.980Time9:08.40Pace9:19.59ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time23:58.70Pace5:59.68ZoneThreshold Miles
Tempo run.
Leg 3:
Distance5.020Time41:42.00Pace8:18.41ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance2.000Time17:47.50Pace8:53.75ZoneEasy Miles
With Mary and Bella.
Leg 5:
Distance0.250Time2:34.40Pace10:17.60ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Nov 16, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-11-16 10:04:53
Workout Totals: Distance12.250Time1:35:20.60Pace7:46.99
12 total. Easy runs, usual distances. I think maybe a bit less for William.
Leg 1:
Distance4.000Time31:52.10Pace7:58.02ZoneEasy Miles
With Stephen and Matthew. I think we had William as well.
Leg 2:
Distance6.000Time43:55.00Pace7:19.17ZoneEasy Miles
I think I ran this alone.
Leg 3:
Distance0.250Time2:33.00Pace10:12.00ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.000Time17:00.50Pace8:30.25ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Nov 17, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.002.000.0012.25

Fast Running Friend Workout - 2022-11-17 11:28:04
Workout Totals: Distance12.250Time1:35:51.90Pace7:49.54
12 total. Did a 2 mile tempo down the canyon in 11:49. Played a rabbit for Benjamin. He did 2 miles in 9:52. Jacob did 2 miles down the canyon in 10:28 in the middle of 8. Otherwises, easy runs, usual distances.
Leg 1:
Distance10.000Time1:15:39.50Pace7:33.95
With Benjamin.
Split 1:Distance4.050Time32:20.50Pace7:59.14ZoneEasy Miles
Cumilative:Distance4.050Time32:20.50Pace7:59.14
Split 2:Distance2.000Time11:49.00Pace5:54.50ZoneThreshold Miles
Cumilative:Distance6.050Time44:09.50Pace7:17.93
Split 3:Distance3.950Time31:30.00Pace7:58.48ZoneEasy Miles
Cumilative:Distance10.000Time1:15:39.50Pace7:33.95
 
Leg 2:
Distance0.250Time2:39.70Pace10:38.80ZoneEasy Miles
With Leigha.
Leg 3:
Distance2.000Time17:32.70Pace8:46.35ZoneEasy Miles
With Mary and Bella. I think we had Jacob as well.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Nov 18, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-11-18 09:04:28
Workout Totals: Distance12.250Time1:40:42.20Pace8:13.24
12 total. Easy pace. Usual distances, except for Mary, who hurt her toe and could only run 1 mile. Benjamin did a mile pickup.
Leg 1:
Distance4.000Time31:34.70Pace7:53.68ZoneEasy Miles
With Benjamin,Stephen and Matthew.
Leg 2:
Distance6.000Time47:39.20Pace7:56.53ZoneEasy Miles
With William and Benjamin.
Leg 3:
Distance0.250Time2:40.40Pace10:41.60ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.000Time18:47.90Pace9:23.95ZoneEasy Miles
With Bella, part with Mary.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Nov 19, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.000.0016.00

Fast Running Friend Workout - 2022-11-19 08:36:53
Workout Totals: Distance16.000Time2:02:41.60Pace7:40.10
16 total. Did a 3 mile tempo down the canyon in 17:37 (5:58, 5:56, 5:45). Joseph ran with me and kicked faster in the last 0.25, got 17:27. Chad fell back around 1.75 and finished a bit under 18:00. Benjamin and Jacob rabbit-chased us with a 1:30 handicap. Benjamin ended up with 14:37 (4:54, 4:53, 4:50). Jacob was tricked into a PR. He ran the first mile with Benjamin, then fell back a bit, but caught up to us before we got to 1.5. Then he ran with us to 2 miles, recovered, and then kicked in 5:07 achieving a PR of 15:29 (4:54, 5:28, 5:07).

I had Matthew, Stephen, and William run only 4 at an easy pace to reduce the chance of getting sick.

Mary hurt her toe, could only run 1 mile. Bella did 2. Leigha fell asleep early, did not run.
Leg 1:
Distance7.000Time52:10.40Pace7:27.20ZoneEasy Miles
With Chad, part with Joseph and Jacob.
Leg 2:
Distance0.480Time4:11.50Pace8:43.96ZoneEasy Miles
With Benjamin, Chad, Joseph, and Jacob - warm-up.
Leg 3:
Distance3.000Time17:37.20Pace5:52.40ZoneThreshold Miles
Tempo run.
Leg 4:
Distance3.520Time29:11.80Pace8:17.67ZoneEasy Miles
Cool-down/distance.
Leg 5:
Distance2.000Time19:30.70Pace9:45.35ZoneEasy Miles
With Bella, part with Mary.

Joybees 1 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Nov 20, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual, our ward, then the Russian-speaking branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Nov 21, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-11-21 09:34:19
Workout Totals: Distance12.000Time1:35:45.50Pace7:58.79
12 total, easy runs, usual distances.
Leg 1:
Distance4.000Time31:21.40Pace7:50.35ZoneEasy Miles
With Benjamin, Joseph, Jacob, William, Stephen, and Matthew - if I remember right.
Leg 2:
Distance6.000Time47:02.10Pace7:50.35ZoneEasy Miles
With Benjamin, Joseph, and Jacob.
Leg 3:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 4:
Distance2.000Time17:22.00Pace8:41.00ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Nov 22, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.002.000.0012.35

Fast Running Friend Workout - 2022-11-22 10:01:24
Workout Totals: Distance12.346Time1:38:57.20Pace8:00.90
12 total. Did a 2 mile tempo down the canyon in 11:42 with Jacob. Benjamin rabbit chased us and ran 9:55. Easy runs for everybody else.
Leg 1:
Distance1.000Time9:00.60Pace9:00.60ZoneEasy Miles
With Benjamin, Jacob, William, Stephen, Matthew and Maddy.
Leg 2:
Distance9.000Time1:10:21.80Pace7:49.09
With Benjamin and Jacob. Part with the other kids.
Split 1:Distance4.550Time39:19.30Pace8:38.53ZoneEasy Miles
Cumilative:Distance4.550Time39:19.30Pace8:38.53
Split 2:Distance2.000Time11:42.90Pace5:51.45ZoneThreshold Miles
Cumilative:Distance6.550Time51:02.20Pace7:47.51
Split 3:Distance2.450Time19:19.60Pace7:53.31ZoneEasy Miles
Cumilative:Distance9.000Time1:10:21.80Pace7:49.09
 
Leg 3:
Distance0.346Time2:46.00Pace7:59.77ZoneEasy Miles
Leg 4:
Distance1.000Time9:27.10Pace9:27.10ZoneEasy Miles
With Mary and Bella.
Leg 5:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 6:
Distance1.000Time7:21.70Pace7:21.70ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Nov 23, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Fast Running Friend Workout - 2022-11-23 08:17:08
Workout Totals: Distance11.250Time1:29:15.70Pace7:56.06
11 total. Easy pace, kids tapering.
Leg 1:
Distance8.000Time1:01:50.00Pace7:43.75ZoneEasy Miles
With Benjamin. I think we had other kids for part of it as well.
Leg 2:
Distance2.000Time15:45.80Pace7:52.90ZoneEasy Miles
With Benjamin. Maybe with Stephen and Matthew.
Leg 3:
Distance1.000Time8:53.10Pace8:53.10ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance0.250Time2:46.80Pace11:07.20ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 11.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Nov 24, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.910.000.000.0013.91

Fast Running Friend Workout - 2022-11-24 07:14:52
Workout Totals: Distance13.912Time1:44:36.90Pace7:31.19
Earn Your Turkey 3.95 Miles, 23:52, 26th overall, 1st in 45-49, turkey.

Our results:

Benjamin 20:27 (6th, 2nd in 19-24)
Jacob 21:55 (12th, 2nd in 15-18)
Joseph 22:35 (16th, 4th in 15-18)
Dad 23:52 (26th, 1st 45-49, turkey)
William 25:59 (42nd, 3rd in 12-14)
Bonnie 26:04 (9th woman, 2nd in 15-18)
Nate 28:42 (55th, 14th in 19-24)
Jenny 30:47 (for some reason not in the official results)
Sarah 36:50 (65th woman, 3rd in 45-49)
Maddy 45:48 (122nd woman, 20th in 19-24)

1 mile (really 0.97)

Matthew 5:55 (1st in 9-10)
Stephen 6:03 (2nd in 11-12)

800 meters:

Mary 3:23 (1st in 7-8)
Bella 3:36 (1st in 5-6)

400 meters:

Leigha 2:20 (1st in 3-4)

This year's race featured the presence of the 2016 1500 meter Olympic Champion Matt Centrowitz. Interestingly enough, he did not win the race. I believe he and Mike Ottesen did a friendly tempo run of sorts, and finished together in 19:34, but Mike's chip ended up registering about 0.1 earlier. Third place went to Payton Riggs with 19:46, Brian Schultz 19:50, and Dustin Bybee 20:02. Then Benjamin with 20:27.

I did not think I had another sub-24:00 in me, but I was happy to find it. Benjamin got confused about when the race was supposed to start, and got there 10 minutes prior, so no proper warm-up. When the temperature is around 30F, you pay for it in particular, and he did. Still 20:27 is a decent result, and on the plus he did not get a spasm.

Sarah is starting to struggle more with the race effort when she does not get enough sleep. She had a hard time pushing herself today. But still averaged close to 9:00.

Maddy ran her first race. She was really worried about being able to run the full distance, but her preparation paid off and she was able to do it at sub-12:00 average.

Joseph had a decent race, course PR. Big improvement from last year in spite of his challenges with irregular heart beat and muscle pain.

Jacob cracked 22:00 for the first time on this course. His endurance is still lagging, though. With his 3 mile speed he should be running this course in a low 21:00 or maybe even a bit under.

William goofed off today running barely fast enough to beat Bonnie. As a result Maya Bybee earned the status of his running girlfriend :-)

Stephen put in a lot of effort during the race, but his lack of preparation in training prevented from winning just it did last year. He was disappointed. Hopefully he will remember and try harder over the next year.

Matthew did not have any serious challengers, and once he had a commanding lead he let his focus slip. He still won but I believe he had another gear that he could have found had he dug deep.

Mary and Bella ran in separate heats, and both achieved decisive wins. I was not sure if Leigha would win her race, but the field was not as strong as it used to be, so she won fairly decisively as well.
Leg 1:
Distance1.663Time13:18.30Pace8:00.04ZoneEasy Miles
Warm-up.
Leg 2:
Distance6.400Time45:59.50Pace7:11.17
My race + pacing Sarah + pacing Maddy.
Split 1:Distance4.000Time23:53.20Pace5:58.30ZoneEasy Miles
Cumilative:Distance4.000Time23:53.20Pace5:58.30
Split 2:Distance1.500Time13:11.50Pace8:47.67ZoneEasy Miles
Cumilative:Distance5.500Time37:04.70Pace6:44.49
Split 3:Distance0.900Time8:54.80Pace9:54.22ZoneEasy Miles
Cumilative:Distance6.400Time45:59.50Pace7:11.17
 
Leg 3:
Distance0.085Time0:40.60Pace7:57.65ZoneEasy Miles
Jogging around.
Leg 4:
Distance0.248Time2:21.80Pace9:31.77ZoneEasy Miles
Leigha's race.
Leg 5:
Distance0.498Time3:36.20Pace7:14.14ZoneEasy Miles
Bella's race.
Leg 6:
Distance0.498Time3:23.70Pace6:49.04ZoneEasy Miles
Mary's race.
Leg 7:
Distance0.970Time6:03.50Pace6:14.74ZoneEasy Miles
Stephen's race.
Leg 8:
Distance1.000Time8:50.30Pace8:50.30ZoneEasy Miles
Cool-down.
Leg 9:
Distance2.550Time20:23.00Pace7:59.61ZoneEasy Miles
To the house.

Joybees 1 Miles: 13.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Nov 25, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.370.000.000.0012.37

Fast Running Friend Workout - 2022-11-25 10:05:00
Workout Totals: Distance12.370Time1:43:01.10Pace8:19.68
12 total. Easy runs, usual distances.
Leg 1:
Distance0.250Time2:42.90Pace10:51.60ZoneEasy Miles
With Leigha.
Leg 2:
Distance2.000Time19:37.30Pace9:48.65ZoneEasy Miles
With Benjamin, Maddy, and I think almost everybody else.
Leg 3:
Distance10.120Time1:20:40.90Pace7:58.35ZoneEasy Miles
With Benjamin, part with the boys.

Joybees 1 Miles: 12.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Nov 26, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.006.000.0016.25

Fast Running Friend Workout - 2022-11-26 09:56:42
Workout Totals: Distance16.250Time2:05:24.50Pace7:43.05
16 total. Did 2+4. First paced Matthew to a new 2 mile down the canyon PR of 11:58. He started out in 6:04, but then with about 0.75 to go William caught him in the rabbit chase, and he started fighting back. He fought so hard that William gapped him by only 7 seconds from that point. So Matthew closed with 5:54 last mile, and the 0.75 in 4:23.

William got a PR as well - 11:21 (5:45, 5:36). Bonnie also got a PR - 11:39 (5:45, 5:54). Joseph paced William, and Jacob paced Bonnie.

Stephen did the first 0.75 with me and Matthew.

Then Jacob and I ran 4 miles in 23:59 playing a rabbit for Benjamin. By then we had some headwind. Joseph ran the last 2 miles with us. Benjamin did 2x4 20:54, 20:59.

Bella was sick, ran only 1 mile. Mary hurt her toe and could not run. Leigha did her usual 0.25.
Leg 1:
Distance0.980Time8:20.70Pace8:30.92ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:58.40Pace5:59.20ZoneThreshold Miles
Pacing Matthew.
Leg 3:
Distance5.000Time42:48.90Pace8:33.78ZoneEasy Miles
Distance.
Leg 4:
Distance4.000Time23:59.90Pace5:59.98ZoneThreshold Miles
With Jacob, part with Joseph as a rabbit for Benjamin.
Leg 5:
Distance3.020Time26:15.20Pace8:41.59ZoneEasy Miles
Cool-down/distance.
Leg 6:
Distance1.000Time9:09.80Pace9:09.80ZoneEasy Miles
With Bella.
Leg 7:
Distance0.250Time2:51.60Pace11:26.40ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Nov 27, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual. Our ward, then the Russian-speaking branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Nov 28, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-11-28 08:18:42
Workout Totals: Distance12.250Time1:38:05.10Pace8:00.42
12 total. Easy runs, usual distances. Benjamin did a mile pickup in 4:54.
Leg 1:
Distance2.000Time16:07.80Pace8:03.90ZoneEasy Miles
With Jacob.
Leg 2:
Distance6.000Time46:24.30Pace7:44.05ZoneEasy Miles
With Benjamin and Jacob. I think we had William.
Leg 3:
Distance2.000Time15:49.80Pace7:54.90ZoneEasy Miles
With Benjamin, part with Stephen and Matthew.
Leg 4:
Distance0.500Time5:10.10Pace10:20.20ZoneEasy Miles
With Jacob, Mary and Bella.
Leg 5:
Distance1.500Time11:43.80Pace7:49.20ZoneEasy Miles
With Jacob.
Leg 6:
Distance0.250Time2:49.30Pace11:17.20ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Nov 29, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-11-29 09:37:39
Workout Totals: Distance12.250Time1:44:37.10Pace8:32.42
Sarah and I celebrated our 26th wedding anniversary today. We followed our tradition and went to the Provo Temple performing the sealings.

Running-wise 12 total. Snow today. Easy runs, mostly usual distances. Mary and Bella are still recovering, did only 1 mile.
Leg 1:
Distance4.000Time33:08.20Pace8:17.05ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2:
Distance6.000Time51:48.60Pace8:38.10ZoneEasy Miles
With Benjamin and William.
Leg 3:
Distance0.250Time2:33.80Pace10:15.20ZoneEasy Miles
With Sarah and Leigha.
Leg 4:
Distance1.000Time9:17.10Pace9:17.10ZoneEasy Miles
With Mary, Bella, and Jacob.
Leg 5:
Distance1.000Time7:49.40Pace7:49.40ZoneEasy Miles
With Jacob.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Nov 30, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-11-30 14:30:31
Workout Totals: Distance12.250Time1:38:08.60Pace8:00.70
12 total. Easy runs, usual distances mostly, Mary and Bella did only 1 mile. I think Benjamin did a mile pickup a bit sub-5:00.
Leg 1:
Distance4.000Time31:48.80Pace7:57.20ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2:
Distance6.000Time46:54.90Pace7:49.15ZoneEasy Miles
With Benjamin and William.
Leg 3:
Distance0.250Time2:31.60Pace10:06.40ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time9:12.80Pace9:12.80ZoneEasy Miles
With Jacob, Mary and Bella.
Leg 5:
Distance1.000Time7:40.50Pace7:40.50ZoneEasy Miles
With Jacob.

Madctoc Clogs Miles: 12.25
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
303.270.0023.628.64335.53
Joybees 1 Miles: 323.28Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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