| Location: Lehi,UT,USA Member Since: Dec 02, 2012 Gender: Male Goal Type: Half Marathon Finish Running Accomplishments: Races:
- 2014 Running of the Leopards 5k: 15:11, 3rd overall
- 2014 SLC Winter Series 15k: 49:18, 4th overall
- 2014 SLC Winter Series 10k: 33:18, 4th overall
- 2014 Hale Freezes Over 10k: 31:57, 1st overall
- 2014 SLC Winter Series 5k: 15:48, 7th overall
- 2014 St. George 1/2 Marathon: 1:11:09, 6th overall
- 2013 Orem International Thanksgiving 4-Miler: 20:40, 4th overall
- 2013 Snow Canyon 1/2 Marathon: 1:07:16, 1st overall
- 2013 St. George Marathon: 2:28:45, 16th overall
- 2013 Hobble Creek 1/2 Marathon: 1:06:02, 3rd overall
- 2013 Deseret News 10k: 31:47, 14th overall
- 2013 Hobbler 1/2 Marathon: 1:10:35, 2nd overall
- 2013 Provo Freedom 5k: 16:18, 6th overall
- 2013 AF Canyon 1/2 Marathon: 1:08:49, 4th overall
- 2013 Utah Valley 1/2 Marathon: 1:10:54, 5th overall
- 2013 Provo City 5k: 16:30, 2nd overall
- 2013 SLC Winter Series 10k: 33:19, 3rd overall
- 2013 St. George 1/2 Marathon: 1:13:16, 7th overall
- 2012 St. George Marathon: 2:37:45, 20th overall
- 2012 Hobble Creek 1/2 Marathon: 1:14:28, 8th overall
Long-Term Running Goals: Minimize injuries and do some serious damage on the running scene. Personal: I am married to Elaina and we have four children. I am an orthopedic surgeon specializing in sports medicine (knees, shoulders, fractures, etc.). After residency, I did a sports medicine fellowship at the University of Kentucky with their teams and physicians. My website: http://www.poulsenortho.com
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 251.00 | 0.00 | 25.50 | 8.50 | 285.00 |
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| Nike Lunaracer 3 Miles: 21.50 | Saucony Ride 6 Miles: 78.50 | Nike Air Pegasus 30 Miles: 78.00 | Nike Lunarglide 5 Miles: 79.00 | Asics DS-Racer 9 Miles: 20.50 |
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| Night Sleep Time: 164.00 | Nap Time: 0.00 | Total Sleep Time: 164.00 | Weight: 144.73 | |
| | Race: |
Hale Feezes Over 10k (6 Miles) 00:31:57, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 6.00 | 0.00 | 16.50 |
| This race has become a yearly tradition for the Utah County running crew. The reason is that season tickets for Hale Center Theatre are on the line (makes for some inexpensive dates)!
Felt great today. I've raced the past 3 weeks, but I didn't feel that great for the St. george 1/2 or the SLC Winter Series 5k. But, today I felt like a million bucks. Felt very strong.
This is a tough course. And it's exactly 6 miles long (clearly short for a 10k). Miles 4 & 5 are very hilly and challenging. The first 3 miles are flat with some downhills. Mile 6 is bone flat. I ran alone the entire time. I was fortunate to set the course record.
My splits: 5:08, 5:10, 5:16, 5:37, 5:36, 5:08. My first 5k was 16:06.
Fun hanging out with Scott, Brandon, and Spencer today. They all did great. Scott won the 5k in course record time!
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| Nike Lunaracer 3 Miles: 6.00 | Saucony Ride 6 Miles: 10.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 144.90 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM: 12.5 easy miles from Scott's home with Mike, Scott, Reed, and Chad.
PM: 6.5 easy miles on the Murdock Canal Trail in Lehi.
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| Nike Air Pegasus 30 Miles: 12.50 | Nike Lunarglide 5 Miles: 6.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.70 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles from my home (Murdock Canal Trail) with Mike and Ty. 2-3 inches of snow made for near perfect conditions (and wind was not bad).
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| Nike Air Pegasus 30 Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.10 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 2.50 | 18.50 |
| AM: 11 miles on the treadmill (to avoid the ice). 5 mile warm-up, 2 mile warm down. Did 2 x 1 mile in 4:49 each (12.4 mph, 1% incline, 3 min rest between intervals), then did 1 x 1000m in 3:00 (same settings). Felt really good. Definitely had more intervals in me, but I haven't gone that fast for awhile, so I didn't want to over-do it.
PM: 7.5 easy miles in Lehi.
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| Asics DS-Racer 9 Miles: 4.50 | Saucony Ride 6 Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 144.90 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles in Orem with a large crew (Murdock Canal Trail). Nice morning.
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| Nike Lunarglide 5 Miles: 12.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 143.40 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles from Scott's house with Brandon, Scott, Mike, and Reed.
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| Nike Air Pegasus 30 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.80 |
| | Comments(1) |
| | Race: |
SLC Winter Series 10k (6.21 Miles) 00:33:18, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 6.00 | 0.00 | 13.50 |
| Decent race, but I hoped for a faster time. Absolutely brutal wind for the last 5k (I think the wind was worse than last year). But, thankfully, and against what we all expected given the weather forecast, there was no snow! And, temperatures were mild.
First 5k split was 15:47 (but it was aided because of the tailwind). 2nd 5k split was 17:31 (Ouch! But it was more tough than the first 5k because of the wind).
During the 2nd 5k, I saw that I was gaining on Jason Holt, so I worked hard to catch him. I passed him with a mile to go.
My splits: 5:05, 5:03, 5:07, 5:48, 5:41, 5:19, 1:11 (0.25). My garmin said 6.25, but I'm guessing my Garmin was wrong and that it was an accurate course.
Great performances today by a lot of great people.
Pictures (courtesy of my wife, Elaina). In the first picture, I can't remember what was so funny, but clearly something was. Sorry there aren't pictures of everyone (that's not possible :)
 
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| Nike Lunaracer 3 Miles: 6.00 | Saucony Ride 6 Miles: 7.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 142.60 |
| | Comments(17) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 easy miles with Mike.
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| Nike Lunarglide 5 Miles: 12.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 145.60 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles from my home ("The Mother") with Mike and Reed.
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| Nike Air Pegasus 30 Miles: 10.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.10 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles on the Jordan River Trail with Mike, Reed, Chad, and Toni.
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| Saucony Ride 6 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 143.90 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| TRACK WORKOUT -- LEHI HIGH SCHOOL
11 miles. Mike and me. ~ 5 mile warm-up (with a few laps of strides on the straight-aways), 2 mile warm-down. Great weather for February: mild temperature, minimal wind, slight rain.
Did 3 x 1600m repeats (with 800m jog between intervals). 4:54, 4:54, 4:47 . Felt very strong. Had to try for sub-4:50 on the last one.
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| Asics DS-Racer 9 Miles: 5.00 | Nike Lunarglide 5 Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 143.70 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from Scott's home with Brandon, Reed, Mike, and Scott.
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| Nike Air Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 143.60 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 2:30am: 12 easy miles from my home. A policeman drove by me very slowly and cautiously, probably wondering, "What in the world is he doing out in the middle of the night." I'm guessing the only reason he didn't stop to question me was because of my reflective vest and headlight (who would wear those if he were up to no good?).
This was my only option for running today. Off to go ice fishing with family. Should be fun.
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| Saucony Ride 6 Miles: 12.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 144.40 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles from Scott's home with Spencer, Scott, Reed, Chad, and Chris.
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| Saucony Ride 6 Miles: 12.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 145.90 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 4.00 | 0.00 | 18.00 |
| AM: TRACK WORKOUT -- LEHI HIGH SCHOOL
With Mike and Toni. 4-mile warm up (and a couple laps of strides), 2 mile warm down. Temperature was good, but it was windy! Wind makes for a tough track session.
Did 2 x 3200m repeats (with 1200m jog between intervals). 10:28 (5:13, 5:15), 10:25 (5:16, 5:09). Felt good.
PM: 6 easy miles with Spencer in Draper
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| Asics DS-Racer 9 Miles: 6.00 | Nike Air Pegasus 30 Miles: 6.00 | Nike Lunarglide 5 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 146.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles on the Jordan River Trail with Chad and Mike.
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| Saucony Ride 6 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles with Brandon and Mike (up and down Provo canyon). That canyon is such a fun place to run in.
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| Nike Lunarglide 5 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unusual day off for me. Very little sleep (work-related). Decided to skip the run today. Very unusual for me, but I felt it was the best decision.
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
| | Add Comment |
| | Race: |
SLC Winter Series 15k (9.32 Miles) 00:49:18, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 9.50 | 0.00 | 17.50 |
| Had a decent race. I felt very strong. Just building fitness, and enjoying the process. I love how competive these Winter Series races are. Weather was great today: great temperature, occasional winds (but not bad).
There were 4 runners in the lead pack until the turn-around (4.65 miles). The lead pack consisted of Bryant, Jake, John Coyle, and me. At the turn-around, Bryant made a strong move. I stayed with him until about mile 5. John Coyle had dropped back a bit. Bryant then gapped the group slightly. I stayed with Jake through mile 6, but I didn't quite have the fitness to continue that pace (miles 5 & 6 were both 5:10).
My 10k split was 32:27
I slowed down quite a bit, but not ridiculously so. I was very surprised to see John fly by me with a 1/2 mile to go (I hadn't heard any footsteps or breathing; there was a bit of a headwind here, so that may be why). I never looked back once, and in retrospect, I probably should have once just to check where he was. He went by me very fast. I didn't quite have it to catch him. My hat's off to him. I don't remember the last time I was passed in the last 1/2 mile of a race. It's been a very long time. It's good for me though. I learned some things today. Always room to learn and grow. I definitely left it all on the course today: I was exhausted when I finished!
My splits: 5:17, 5:12, 5:16, 5:15, 5:10, 5:10, 5:24, 5:25, 5:20, 1:43 (.35)
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| Nike Lunaracer 3 Miles: 9.50 | Nike Air Pegasus 30 Miles: 8.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 143.40 |
| | Comments(16) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from Scott's home with Reed, Mike, Chad, Brandon, Scott, and Toni. Great crew. My legs are shredded from Saturday's race :)
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| Saucony Ride 6 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.80 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 easy miles from my home (Murdock Trail) with Reed and Mike.
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| Nike Air Pegasus 30 Miles: 11.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles along the Jordan River Trail with Mike and Scott.
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| Nike Lunarglide 5 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 144.40 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 3.00 | 10.50 |
| TRACK WORKOUT -- Lehi High School
Windy, which is not the funnest thing for a track workout, but such is life. You take what you can get. Mild rain. Healthy crew this morning: Mike, Scott, Toni, Reed, and me. Guys did varying distances of speed intervals. Everyone looked great.
I did 5 x 1000m repeats with 400m easy running between intervals. I can tell I'm not yet recovered from Saturday's race: my quads were sore even before I started the workout :)
Splits: 3:02, 3:03, 3:02, 3:04, 2:56
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| Asics DS-Racer 9 Miles: 5.00 | Nike Lunarglide 5 Miles: 5.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 145.80 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: 10.5 easy miles from my home (Thanksgiving Point loop) with Chad, Scott, and Mike.
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| Nike Lunarglide 5 Miles: 10.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 144.60 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 251.00 | 0.00 | 25.50 | 8.50 | 285.00 |
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| Nike Lunaracer 3 Miles: 21.50 | Saucony Ride 6 Miles: 78.50 | Nike Air Pegasus 30 Miles: 78.00 | Nike Lunarglide 5 Miles: 79.00 | Asics DS-Racer 9 Miles: 20.50 |
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| Night Sleep Time: 164.00 | Nap Time: 0.00 | Total Sleep Time: 164.00 | Weight: 144.73 | |
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