| Member Since: Oct 19, 2010 Gender: Male Goal Type: Other Running Accomplishments: Arkansas Traveller 100: 1st Place; October 7, 2017
Arkansas Traveller 100: 1st Place; October 1, 2016
Arkansas Traveller 100: 15:36:33, 1st Place (Course Record); October 3, 2015
Arkansas Traveller 100: 15:59:12, 1st Place; October 4, 2014
War Eagle Tail Twister 50K: 4:07:12, 2nd Place; June 3, 2017
2017 New York City Marathon: 2:53:59; November 5, 2017
2013 Boston Marathon: 2:59:11; April 1, 2013
PR, Sleeping Bear Marathon: 2:45:41, 1st Place; October 7, 2012
PR, Soaring Wings Half Marathon: 1:20:33, 8th Place; October 29, 2011 Personal: Pride necessarily sprouts and grows; a pride that can only come from relentless kneading of unwilling flesh, painful months of grinding and burning away all that is heavy, all that is strength-sapping and useless to the body as a projectile. --John L. Parker, Jr., runner/author Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 440.50 | 63.00 | 3.50 | 15.00 | 522.00 |
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| Night Sleep Time: 175.00 | Nap Time: 7.00 | Total Sleep Time: 182.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Stayed home with my son, Evan, who got ear tubes put in this morning. We managed 3 Miles in around 52 minutes with our dog, Charley. Pretty nice day for a long stroll around the neighborhood.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 1:32 on a hot afternoon in Little Rock. After an awesome morning of cardboard box sledding on the hills in front of the Clinton Library, followed by lunch in the River Market, I ran the 12 Miles home along the River Trail. From Clinton Library parking lot, I crossed Clinton Bridge into North Little Rock, then ran 7 Miles on North River Trail to big Dam Bridge, crossing back over into Little Rock, where, at Mile 8.25, I headed up Overlook and through the hills of Camack Village back home.
13 Total Miles including one-mile walk with family.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 3.50 | 10.00 |
| 8.5 Miles in 58:27 on a warm morning. Today's speed workout included 2X1200m (4:30 and 4:27), 2X800m (2:54 and 2:51), and 2X400m (1:17 and 1:16) at Scott Field track near my house in Midtown; ran the repeats reverse pyramid style starting with the 1200m, 800m, etc. with a 400m jogging recovery between repeats; topped off a solid effort with 4 striders during Mile 8 on the road back to house before half-mile cool-down.
10 Total Miles including walking to church and back home with kids.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 7.00 | 1.00 | 0.00 | 34.00 |
| AM: Another Monday, another TM Marathon; ran 26.25 Miles in 3:19 at a 1.0 incline, including Miles 13, 24, 25, and 26 at MP (6:58 - 6:31); .75 Mile cool-down for 27 Miles.
PM: 5-Mile progressive on TM working from 7:13 pace down to 6:11 pace (LT).
Total: 34 Miles including 2 Miles of commuting.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.50 | 1.00 | 0.00 | 0.50 | 24.00 |
| AM: 13.5 Miles in 1:44 on TM; Miles 12 at 6:58 and 4 striders during Mile 13.
PM: 9.5 Miles in 1:28 on TM; walked first mile at 15:00/mile and 2.0 incline, followed by 4.5 Miles in 38 mins still at 2.0 incline; walked another half-mile at 13:57/mile pace and 2.0 incline, then grinded out 3.5 Miles in 28 mins at 1.0 incline.
Total: 24 Miles including one-mile commute.
Wesley
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: 12 hot and sweaty Miles in 1:34:38 on a mid-morning run around 88 degrees and humid. From office, crossed Broadway Bridge into NLR, hit River Trail, then detour (construction) to Rockwater Blvd, where I linked back up with the River Trail heading west before turning due north up Paul Duke Drive to section of trail that runs along top of NLR Cliffs. Following the tough one-mile climb and another couple miles of beautiful views, I powered down the eight switchbacks on the a Emerald Park Trail to the River Trail, where I turned back east. After five flat miles, I crossed back over the Clinton Bridge into Little Rock and trotted back to my office.
PM: 6 Miles in 45 mins on TM.
Total: 20 Total Miles including 2 Miles of commuting.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 4.00 | 0.00 | 0.50 | 22.50 |
| AM: 15 Miles in 1:53 on TM; Miles 11-14 in 27 mins and 4 striders during Mile 15.
PM: 6.5 Miles in 58 mins on a hot afternoon in Midtown and Hillcrest; picked up a couple of Miles of trails in Allsopp Park via the Hillcrest Promenade.
Total: 22.5 Miles including one-mile commute.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 5.00 | 0.00 | 0.00 | 7.50 |
| 7 Miles in 49:44 on a muggy afternoon along the River Trail out and back from Two Rivers Bridge; Miles 3-7 in 34:30 (6:54/mile) including 2 Miles of trail at roughly Miles 3 and 5.
7.5 Total Miles.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 1.00 | 14.00 |
| 13 Miles in 95 mins on TM set to 1.0 incline; Miles 9-12 at 6:58/mile and Mile 13 in 6:00. Morning thunderstorms kept me inside.
14 Total Miles including one-mile walk with Charley at the park after the rain cleared.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 33.50 | 0.00 | 0.00 | 1.00 | 34.50 |
| 30.5 Miles in 4:20 on TM; after 15 Miles at 1.0 incline, I dropped to 0.0 elevation to finish 19 Miles in 2:32; walked 3 Miles in 45 mins at 2.0 incline, then pounded out 8,5 Miles, including 8 striders, in 63 mins.
34.5 Miles including 4 Miles of walking/commuting over the last two days.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 8.00 | 0.00 | 0.50 | 20.50 |
| AM: 14.5 Miles in 1:51 on TM; Miles 10-13 at 6:58/mile and 4 striders during final mile.
PM: 4 Miles in 27 mins on TM; 6:58 - 6:31 pace.
Total: 20.5 Miles including 2 Miles of commuting.
Wesley
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.50 | 21.00 |
| AM: 16 Miles in 2:07 on TM; 4 striders.
PM: 4 Miles on the outside of the one-third mile loop at the park behind my house. My dog, Charley, only made two loops.
Total: 21 Total Miles including one-mile commute.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 3.00 | 1.50 | 0.00 | 19.00 |
| AM: 13 Miles in 1:39 on TM; Miles 1-10 at 1.0 incline; Miles 10-13 in 27 minutes (6:58 - 6:15).
PM: 4 Miles in 31 mins on TM; 4 striders.
19 Total Miles including 2 Miles of commuting.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| 23 Miles of single track in Ouachita National Forest. Met brother, Luke, who is visiting from Virginia, at Lake Sylvia Campground parking lot. Started on the Lake Sylvia spur trail for .5 Mile, picking up Ouachita Trail at Mile 187 heading west up to North Fork Pinnacle (185), then down to Brown Creek (183), back up to Flatside Pinnacle (179), then down to Crystal Prong Creek (177), crossing over and turning around at approximately Mile 175.5.
Added a half-mile or so coming back via FSR 152 back down to Sylvia (rather than spur trail).
Garmin had 4:40. Ran final 4.6 Miles in 43 minutes after hiking some of the less runnable segments of the trail.
Best guess on cumulative elevation gain is 4,000 ft.
78 degrees at start of run, climbing to 92 degrees at finish; 90% humidity with heat index hovering around 100 by mid-afternoon finish.
Ran 2 Miles before a steak/potato/chocolate pie dinner at my parents' house for 25 Total Miles.
Soaked in a tub of chlorox to kill seed ticks all over my legs.
Great day of running and family.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles on a hot mid-morning run in Little Rock; Evergreen-Lookout-River Trail-Overlook loop back home via Camack Village.
11 Total Miles including one-mile walk with Charley.
Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 3.00 | 0.00 | 0.50 | 25.00 |
| Noon: 12 Miles in 87:50 on TM; Miles 10-11 at 6:58/mile and Mile 12 at 6:27.
PM: 12 Miles on TM; 1 Mile walking at 2.0 incline, followed by 11 Miles at 8:00 easy pace; 4 striders.
Total: 25 Miles including one-mile commute.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.50 | 17.00 |
| 15 Miles on TM in 1:59; 4 striders.
17 Total Miles including 2 Miles of commuting.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.50 | 17.00 |
| Same workout as yesterday, but I suppose that I felt a bit better.
15 Miles on TM in 1:59; 4 striders.
17 Total Miles including 2 Miles of commuting.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| So my body pretty much shut down last night. I don't know if it's an illness, dehydration, or fatigue, but it was a hell of a bonk. I feel a little better today, but not great.
Walked 9 Miles on TM set to 2.0 incline , then ran 4 Miles easy.
14 Total Miles including one-Mile commute.
Wesley
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Race: |
Mt. Nebo Trails Run (14 Miles) 01:37:46, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 14.00 | 0.00 | 0.00 | 18.00 |
| Beautiful morning on top of Mt. Nebo in Arkansas' Mt. Nebo State Park. Drove the family up last night, watched the sunset from outside our cabin nest Sunset Point, and woke up early for the Mt. Nebo Trails Run, a "fun run" (aren't they all?) and Race #2 in the 2014-2015 Arkansas Ultra Running Association ("AURA") Ultra Trail Series ( "UTS").
Unique course with which I was not familiar, but this didn't stop me from crashing down the mountain like a crazy road-runner, which, in hindsight, was the right strategy with Arkansas ultra-running legend Robert "PoDog" Vogler on my heals, only a minute or so back when we reached the bottom at Mile 11. From that point, we climbed straight up, approximately 2,000 ft., on the paved highway of switchbacks up the mountain.
Garmin had just over 13.5 Miles in 1:37:46 (7:14/mile). Roughly half the course on runnable mountain bike trails and half on paved roads.
18 Total Miles, including 4+ Miles of walking, warm-up, and cool-down.
Off to the post-race cook-out and some swimming with the family!
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| 8.75 Miles in 61:30 on a hot morning, already around 85 degrees at 8:30 am.; ran 1.75 Miles to Scott Field Track, where I rattled off 10X400m Repeats between 87 and 81 seconds with 400m jogging recovery around 8:00 pace; first 2 in 87, next 4 in 83-84, and final 4 in 81-82; during my cool-down home, I went ahead and ran 2 more .25 Garmin Repeats in sub-90 seconds, so I actually ended up running 12 total, or approximately 3 Miles at or near VO2 Max. The last 2 repeats on the track were pretty hard after yesterday's downhill/uphill race and because I carried no fluid.
10 Total Miles including walking to and from church with kids.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 2.00 | 0.00 | 1.00 | 24.00 |
| AM: 9 Miles 66:30 on TM set to 1.0 incline; Miles 7 and 8 at 6:58/mile and 4 striders during Mile 9.
PM: 13 Miles in 1:42 on TM; 4 striders.
Total: 24 Miles including 2 Miles of commuting.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 6.00 | 1.00 | 1.00 | 24.00 |
| AM: 16 Miles in 2:05 on TM; Miles 15 and 16 at 6:58/mile.
PM: 6 Miles in 39 mins on TM; progressive run with mile splits at 6:58, 6:49, 6:40, 6:31, 6:15, and 5:46.
Total: 24 Miles including 2 Miles of commuting.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 3.00 | 0.00 | 0.00 | 17.00 |
| 15 Miles on TM in 1:54; Miles 13-15 at 6:58/mile.
17 Total Miles including one-mile commute and one-mile walk at park with kids and Charley.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 15 Miles in 2 hours on TM.
17 Total Miles including 2 Miles of commuting.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 45.00 | 0.00 | 0.00 | 0.00 | 45.00 |
| AM: 40 Miles in 5:33 (8:20) on a descent morning given it's August in Arkansas. Never stopped Garmin, so actual running pace was a bit faster.
Out the door at 3:30 am with a Gatorade, bottled water, and two gels for an 18.5 Mile loop downtown to State Capitol, to Clinton Library, over Clinton Bridge into NLR, then following North River Trail from start approximately 7 Miles (west) to Big Dam Bridge. Crossing over BDB back into LR, I hit Mile 15, and climbed up Overlook and through Camack Village for 3.5 Miles back home. After an approximately three-minute stop at house to change (shorts/hat) and refuel (Cliff Bar, Banana, and water), I grabbed two more Gatorades and headed back downtown to State Capitol, where I met Dave at 6:30 am.
From the Capitol, Dave and I took Cross Street back over to the River Trail, this time starting from the LR side, and ran to BDB, crossing over into Little Rock, and then the approximately 7 Miles back to Clinton Bridge in the opposite direction (east) from what I had run alone earlier this morning. From Clinton Library, now back in LR, I weaved through MacArthur Park and by the Arkansas Arts Center, down Rock Street, ultimately cutting over on various side streets back to my office building to round out my 40-miler. Dave ran a solid 17 on a humid morning with the temperature rising to 80 degrees by the time we finished.
A Couple Hours Later: 4 Miles in 31 mins on TM; 4 striders.
Total: 45 Miles including a mile or so of walking.
Wesley
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| 5 Miles, including 4X400m repeats, at Scott Field.
Wesley
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| Night Sleep Time: 0.00 | Nap Time: 7.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 74:50 in the middle of a steamy afternoon along Hwy. 171 out and back from my folks' house; Miles 3-5 mostly downhill at 6:55/mile.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 440.50 | 63.00 | 3.50 | 15.00 | 522.00 |
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| Night Sleep Time: 175.00 | Nap Time: 7.00 | Total Sleep Time: 182.00 | |
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