| Location: Lehi,UT,United States Member Since: Dec 03, 2012 Gender: Male Goal Type: 5 K Finish Running Accomplishments: PRs
Aided
- 5k - 14:58 (Big Cottonwood 5k 2013)
- 10k - 32:14 (Deseret News 10k 2013)
- Half - 1:09:07 (AF Canyon Half 2013)
- Marathon - 2:25:22 (St. George Marathon 2013)
Unaided
- 400m - 48s
- 800m - 1:52.1s
- 5k - 15:59 (Solo Track Race 2013)
- 4M - 20:06 (Earn your turkey race 2013)
- Half - 1:14:11 (St. George Half 2013)
Long-Term Running Goals: Find my limits Personal: Married to Ashley and we have 6 children. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 300.55 | 20.00 | 16.10 | 7.10 | 343.75 |
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| Kinvara 3 - Green Miles: 161.35 | Mizuno Universe Miles: 3.10 | Mizuno Cursoris Miles: 6.00 | Altra Provision Green Miles: 104.70 | Bare Foot Miles: 6.00 | FastTwitch 6 Miles: 51.50 |
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| Night Sleep Time: 44.00 | Nap Time: 0.00 | Total Sleep Time: 44.00 | Weight: 149.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
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Met Matt, Toni, Reed, Spencer and Dave T. in Orem. Matt had the brilliant idea to do tempo up the canyon. Ouch. (5:39, 5:42, 5:49). Amazing how much harder that is for me! It was pretty windy for the first half.
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| Kinvara 3 - Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy Thanks Giving Point loop with Scott, Matt, Reed, Brandon and Chad. Great to have Scott back! |
| Kinvara 3 - Green Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Highland Fling 5K (3.107 Miles) 00:16:10, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 3.10 | 16.10 |
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Decided to hop in this 5k with Spencer. I was going into it tired so I knew it wouldn't be spectacular. Met up with Scott and Spencer for a warm up and ran the course. Scott was still in recovery and said he was going to take it easy. Gun went off and Spencer jumped quickly into the lead! A high schooler named Tyler A(something something) took it out at an honest pace. The first 1/4 mile is uphill (1.5% grade). The next 1.4 are about the same grade down. Mile split was 5:04. The pace was about what I was looking for so I was content to let Tyler lead. The second mile he lagged a little and I passed him. He surged ahead and retook the lead. We did that 3 times during the second mile. By the end of the second mile I was starting to feel it. Split was 5:10. With 3/4 mile to go we turned north and headed back up towards the start line. It was about 2% grade. I was tired enough at the point I gave up the idea of a good time and decided to try and hold on for the win. The pace slowed quite a bit but I just stuck on Tyler's shoulder and let him pull me up the hill. With about 1/4 to go I was trying to decide if it was time to make my move when I heard foot steps. Someone was about to pass, not surprising as we had slowed to > 5:30 pace. To my surprise it was Scott! That was enough to convince me it was time to go. I hit it hard and passed Tyler and Scott and sprinted through to the finish. Garmin put my last 0.25 at ~62. Last 1.1 was 5:56. It was a fun one. Cooled down a couple miles with Spencer and sent him off to Jeremy's Ranch for another 16+ miles, crazy nutter! Scott and I did another 7 on the murdock trail before calling it a day. I can officially beat Scott in a 5k, given the following circumstances:
- He's not trying to race
- He was recently completely depleted of all glycogen stores in all muscles
- He's not registered and has no incentive to kick at the end
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| Mizuno Universe Miles: 3.10 | Kinvara 3 - Green Miles: 13.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| Big group this morning at Scott's house. Ran 10 with the gang and the 2.5 more with Scott, Ty, Toni and Spencer. P.M. 5 miles on the Sandy dry creek trail. Soft bark chips felt good. |
| Kinvara 3 - Green Miles: 17.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| Draper loop from Spencer's house. +Zac, Karl, Toni, Spencer and Matt. Feeling the achilles. |
| Kinvara 3 - Green Miles: 11.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Easy out and back on the murdock trail with Scott. He threw in some good tempo. I'm going to baby my achilles the rest of the week. Legs felt good though. PM: 6 miles on the sandy bark chip trail. Hot stuff. Felt good. |
| Mizuno Cursoris Miles: 6.00 | Kinvara 3 - Green Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Ran around highland and cedar hills with Scott, scheming about ways to take over the world when the american Ponzi scheme crumbles. Good times. |
| Kinvara 3 - Green Miles: 12.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy run with Matt, Chad and Toni around Thanks Giving Point. |
| Kinvara 3 - Green Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 8.00 | 0.00 | 0.00 | 21.00 |
| Met a big group at the Orem soccer fields. 10 easy up provo river trail. We timed it such that we were going to start heading down about the time the provo river trial half marathon folks would be coming by. Ended up doing 8 @ MP ish. Matt and I started out chasing the lead guy but his pace proved a little fast and we let him pull away. Sasha caught us and I paced him for 4 or so, then he faded. Splits: (5:22, 5:25, 5:20, 5:37, 5:21, 5:27, 5:29, 5:22). Sasha kept telling me to slow down, and I obliged a bit on mile 4. I felt really good. Achilles was there but not painful. Caught up to Matt on 5 and ran with him through 8. I ran an extra mile on the grass at the end so I could hit 90 :) A few of us went to Magelby's Fresh for french toast afterwards. |
| Kinvara 3 - Green Miles: 21.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Camping with the fam. on Boulder Mountain. Ran a loop around the trails. 1500ft elevation gain @ 9k feet. Good stuff. |
| Altra Provision Green Miles: 9.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 12 miles around Boulder again, this time on the roads. Pushed it a little up the hills to get the heart pounding, tried to maintain < 8 min pace on 5-10% grade. PM: 6 mile hike to lower calf creek falls. I'm counting it because I had a 35 pound pack (water + 2 year old). |
| Bare Foot Miles: 6.00 | Kinvara 3 - Green Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Got back at 2am last night. Slept in. Easy solo miles on the murdock trail. Started at 10am, enjoyed plenty of sunshine and heat. Felt good. |
| Altra Provision Green Miles: 12.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Good group at Matt's for a leisurely stroll around Lehi and Highland. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| GI issues caused an ad-hoc tempo run back to the house. |
| Kinvara 3 - Green Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Race: |
Hobble Creek Half (13.1 Miles) 01:10:22, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 13.10 | 0.00 | 20.10 |
| Carpooled with Matt and Ty. 2 mile warm up. Lots of great people at the starting line. It was a great atmosphere. I was feeling so-so. Stomach was a little upset and the legs felt off. My plan was to just run how I felt and not cross the red line too early. Zac took it out fast and Jacob went with him. Matt hung back a bit, but not by much. Karl, Daniel and I made up the chase pack, although we lost sight of the lead pack pretty quickly. I averaged 5:15s or so through 7. Felt ok but not great, just on the edge. Karl made a move here and Daniel went with him. I didn't go with them fearing I'd blow up too early, based on the rest of the race, I think I was right to hang back. The next few miles were around 5:30 as we went through the rollers. I was still keeping it generally together but I could tell the last 5k was going to be rough. The last 3 miles were 5:30, 5:20, 5:37. I was feeling it that last mile and didn't have anyone around me so I just cruised in. 5 mile cooldown with a huge group. I enjoyed that cooldown more than the race! Matt ran an astounding race. Brandon, Reed and Ty all PR'd. It was a fun day with some great people. |
| Altra Provision Green Miles: 5.00 | FastTwitch 6 Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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Good group this morning at Scott's house. Easy miles on tired legs. Felt better afterwards and did another 3 with Scott. PM: 6 miles. Grass loops and bark chips. *ductors and squats. |
| Altra Provision Green Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy miles on the murdock trail with Scott, Matt, Ty, Steve and Reed. |
| Altra Provision Green Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Loop around Coyote Hills near San Francisco. I can breathe! A skunk jumped right out in front of me on the dirt trail. I stopped and let it run past. It decided to follow the same trail I was on so it set the pace for a good 1/4 mile. I wasn't going to hurry it too much! |
| Kinvara 3 - Green Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
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Laps around Lake Elizabeth in Freemon, CA with a 4 mile pickup (5:42, 5:37, 5:39, 5:36).
Achilles is still bothering me a little, otherwise felt ok, the race fatigue is still in there. PM: 6 around a hilly park in Menlo Park.
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| Kinvara 3 - Green Miles: 10.00 | Altra Provision Green Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran on the dikes around Dumbarton Bridge. Very pleasant dirt road, ocean on both sides, 62 degrees. Couldn't ask for better conditions. |
| Altra Provision Green Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 8.00 | 0.00 | 0.00 | 22.00 |
| Met up with Zak and Karl at Karl's house for a long run. We ran 11 miles up Provo Canyon, ending up about 1 mile up south fork road. We ran a bit quicker than I'm used to for the "easy" portion. I was feeling it by the time we got to the top. 6:55 pace. The plan was, supposedly, 8-10 at 5:30 pace. I was feeling pretty beat given all the miles and had no idea how it would go. I made it 8: (5:24, 5:32, 5:25, 5:18, 5:20, 5:24, 5:26, 5:43). 5:27 avg. The 3 of us ran together the first 7. It felt really good. Zak dropped off at 7 with a calf issue. Karl and I continued through 8. The last mile was all uphill and I kept the effort the same. I'm happy with the workout. It's my biggest mileage week yet. |
| FastTwitch 6 Miles: 22.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Scott's loop at 5am with Matt, Scott, Chad, Bryce and Steve. Felt OK at the start and better at the end. (7:20)
PM: 6 more on the grass and bark chip trail in Sandy. Weights. Felt good. (7:45)
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| Kinvara 3 - Green Miles: 6.00 | Altra Provision Green Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 4.00 | 17.00 |
| AM:
Met Matt and Bryce at the Lehi track at 5am. 4 mile warm up. Plan was 4x1600m. Perfect morning. 70 degrees and no wind. 2 mile warm down.
Splits: (5:00, 4:54, 4:56, 5:01), 800m rest in between (about 4 minutes).
This felt a little harder than last time but the effort was even. On the last one I ran with Matt for the first 800m and then intentionally backed off and cruised the last half. I definitely had one more in me so hopefully didn't overdo it.
PM: 5 comically slow miles on the grass and bark chips.
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| Altra Provision Green Miles: 6.00 | FastTwitch 6 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 149.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Cold hit hard yesterday. I slept in and went out for a big loop around Alpine and Highland around 9:30. Felt pretty good but my achilles is still sore, persistent bugger.
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| Altra Provision Green Miles: 13.50 |
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| Night Sleep Time: 11.00 | Nap Time: 0.00 | Total Sleep Time: 11.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Ran the Swiss Day's 10K with my son, Ezra. He got his goal at 59:20. I'm hoping with 4 days off my Achilles will be ready for a final push to St. George. It felt good today.
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| Altra Provision Green Miles: 6.20 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 300.55 | 20.00 | 16.10 | 7.10 | 343.75 |
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| Kinvara 3 - Green Miles: 161.35 | Mizuno Universe Miles: 3.10 | Mizuno Cursoris Miles: 6.00 | Altra Provision Green Miles: 104.70 | Bare Foot Miles: 6.00 | FastTwitch 6 Miles: 51.50 |
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| Night Sleep Time: 44.00 | Nap Time: 0.00 | Total Sleep Time: 44.00 | Weight: 149.00 | Calories: 0.00 | |
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