| 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 | | 255.50 | 14.00 | 14.00 | 6.00 | 289.50 |
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| Saucony Ride 6 Miles: 116.00 | Nike Air Pegasus 30 Miles: 93.00 | Asics DS-Racer 9 Miles: 18.50 | Nike Lunarglide 5 Miles: 24.50 | Saucony Kinvara 4 Orange Miles: 31.00 | Nike Lunaracer 3 Miles: 6.50 |
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| Night Sleep Time: 118.00 | Nap Time: 0.00 | Total Sleep Time: 118.00 | Weight: 145.42 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| 20.5 easy miles in Orem with Scott, Mike, Toni, Spencer, and Chris. Two out-and-back 10 milers. Provo canyon first, then Murdock. We were planning on continuing longer up Provo canyon, but we were turned around by an overly intense policeman (because they were "shooting avalanches.") Threw in about 7 miles at 5:50-6:10 pace. Nothing fancy, just getting the heart beating. Intentionally did not do a workout today -- legs are tired!
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| Saucony Ride 6 Miles: 20.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 143.60 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy miles from Scott's home with Mike, Scott, Spencer, Toni, Brandon, Reed, and Chad. Healthy crew for a Monday morning.
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| Nike Air Pegasus 30 Miles: 13.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 2.00 | 1.00 | 12.00 |
| TRACK WORKOUT -- LEHI HIGH SCHOOL
Great morning for a track workout. Chilly, but not too cold. Slighty breezy, but not bad at all. Ran with Mike, Chris, Reed, and Toni.
Did 5k, then 3200m, then 1600m (with 800m slow running between intervals). The plan was 5:20 pace for the 5k, 5:10 pace for the 1600m, and 5:00 for the 1600m.
Actual splits: 5k: 16:36 (5:19 pace), 3200m: 10:18 (5:09 pace), 1600m: 4:55
Felt very good. Quads are still sore from the past couple weeks, but that is not unexpected. The guys looked great. And, in case any of you had any doubts to the contrary, Mike is absolutely back! He looked great. He and I worked together the entire time (taking turns leading every 800m).
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| Asics DS-Racer 9 Miles: 8.00 | Saucony Ride 6 Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.40 |
| | Comments(5) |
| | 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 along the Jordan River Trail with Chad and Reed.
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| Nike Lunarglide 5 Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.30 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy miles in Provo canyon with Mike, Brandon, Toni, and Scott.
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| Nike Air Pegasus 30 Miles: 13.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 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 |
| 12 easy miles from Scott's home with Mike, Scott, and Chad.
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| Saucony Ride 6 Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 8.00 | 0.00 | 0.00 | 20.50 |
| 20.5 miles in Spanish Fork (from Brandon's home) with Mike, Brandon, Chad, Chris, Reed, and Dave. Great run in a running-paradise type of area. Fun crew. 8 mile warm-up, 4.5 mile warm-down.
Did 8-mile tempo in ~5:30 average (used a flat 2.5 mile loop for this). Was VERY windy (wind was coming out of the canyon), so mile splits ranged from 5:19 to the upper 5:30's, depending on what part of the loop we were on. It felt like the entire tempo was at about 5:25 effort.
Felt very strong. Mike and I worked together. Mike looked very strong and smooth. All the guys did well, and did varying lengths of tempo. Thanks, Brandon, for a great running location!
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| Saucony Kinvara 4 Orange Miles: 20.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.10 |
| | Comments(6) |
| | 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 from Scott's home with Mike, Scott, Jeff, Reed, Toni, and Chad.
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| Nike Lunarglide 5 Miles: 12.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 4.00 | 0.00 | 11.00 |
| TRACK WORKOUT: Lehi High School
With Mike and Chris. Windy on the backstretch.
Did 4 x 1600m repeats with 400m slow running between intervals. Splits: 5:04, 5:03, 4:59, 4:58 . Felt good, but I can still feel Saturday's tempo run in the legs. Effort was right. Mike and I worked together; we traded leads every 800m. Sure helps to have someone to work with for track workouts. Mike looked great like always. Chris did as well.
During our warmdown, the snow came! Perfect timing for our workout.
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| Asics DS-Racer 9 Miles: 5.50 | Nike Air Pegasus 30 Miles: 5.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.00 |
| | Comments(2) |
| | 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 along the Jordan River Trail with Scott, Chad, and Reed.
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| Saucony Ride 6 Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Calf tweaked.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles with Mike to test the calf. Unfortunately, it didn't pass the test. I was excited about racing the Spectrum 10k in St. George tomorrow, and I agonized over the decision not to race, but it's in my best interest. Too much to risk.
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| Nike Air Pegasus 30 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 |
| Day off. Calf tweaked.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(8) |
| | 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 Mike, Reed, Chad, Toni, and Scott.
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| Nike Air Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 147.80 |
| | 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 from my home (Murdock Trail) with Mike, Scott, and Spencer.
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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: 148.10 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 3.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles along the Jordan River Trail with Reed, Chad, Mike, and Toni.
After a 5 mile warm-up, did a 3 mile tempo at 5:40 average. Intentionally didn't push too hard -- was just testing the calf. So far, it passed the test. Fun to get the heart beating; seems like it's been awhile.
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| Saucony Kinvara 4 Orange Miles: 10.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.60 |
| | 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 in Provo canyon with Spencer. Great run and great company.
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| Nike Air Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 144.80 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles from my home with Mike and Spencer.
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| Saucony Ride 6 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.90 |
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| | Race: |
2014 Running of the Leopards 5k (3.11 Miles) 00:15:11, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| I'm not thrilled about this one, but it was fun. I thought I had 30+ more seconds in me for this aided 5k, but I was wrong. I left it all on the course, though. I felt sluggish the whole time. In fact, I've felt sluggish the entire week. Maybe it's because of backing off because of my calf. But, regardless of the reason, I fought as hard as I could. It is what it is.
Splits: 4:44, 5:02, 4:51, :35 (.15); My garmin said 3.15 miles at 15:13. The official results say 15:11. My garmin has been having issues.
I got beat by 2 high school kids. Kramer had an excellent race and won in 14:49. Chris Rushing beat me by 2 seconds. The race finishes with 3/4 lap on the East High track. When I hit the track, Chris had about 8-10 seconds on me. I kicked hard, and I almost reeled him in, but I ran out of distance. My fault he was so far ahead when we hit the track.
Fun meeting Jeff Shadley for the first time! What a great guy. Fun warming down with Rob and others.
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| Nike Lunaracer 3 Miles: 6.50 | Saucony Ride 6 Miles: 4.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 144.40 |
| | Comments(13) |
| | 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 house with a healthy crew.
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| Saucony Ride 6 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 easy miles from my home with Mike, Reed, and Jeff. The Mother loop.
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| Saucony Ride 6 Miles: 11.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 5.00 | 10.50 |
| 4:30am -- TRACK WORKOUT -- LEHI HIGH SCHOOL
Had to go early this morning. Track workout with Chad, Mike, and Chris. Windy.
Did 2000m, 1000m, 400m, 400m, 200m, 200m, 800m. 400m meter jog after the first 2 intervals, and 200m jog after the remainder.
Splits: 6:19, 3:00, :66, :65, :31, :31, 2:26
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| Asics DS-Racer 9 Miles: 5.00 | Nike Air Pegasus 30 Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | 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 in Provo canyon with Brandon, Reed, and Mike.
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| Nike Air Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | 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 with Toni, Chad, and Mike (Thanksgiving Point loop).
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| Saucony Ride 6 Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 8.00 | 0.00 | 20.00 |
| 20 miles, large crew, mostly in Provo canyon. Great run. 8 easy miles up to Vivian Park. Then, did 8 tempo miles from Vivian to Will's Pit Stop on University (heading south into Provo). Tempo went better than expected. Mike, Scott, and I ran shoulder-to-shoulder the entire time.
8-mile tempo: 5:11 average (5:17, 5:16, 5:07, 5:05, 5:16, 5:09, 5:09, 5:08).
Note to self: Nike Pegasus are NOT good shoes for tempo. Equipment doesn't make the runner, but boy did these shoes feel heavy and non-responsive today.
Went to breakfast afterword to celebrate Brandon's birthday.
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| Nike Air Pegasus 30 Miles: 20.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.10 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM: 10 easy miles from Scott's home with Toni, Jeff, Mike, and Scott.
PM: 5.5 easy miles in Liberty Park on the bark chip trail (after a meeting in SLC). Sure wish Utah County had a bark chip trail.
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| Saucony Ride 6 Miles: 15.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 147.40 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 255.50 | 14.00 | 14.00 | 6.00 | 289.50 |
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| Saucony Ride 6 Miles: 116.00 | Nike Air Pegasus 30 Miles: 93.00 | Asics DS-Racer 9 Miles: 18.50 | Nike Lunarglide 5 Miles: 24.50 | Saucony Kinvara 4 Orange Miles: 31.00 | Nike Lunaracer 3 Miles: 6.50 |
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| Night Sleep Time: 118.00 | Nap Time: 0.00 | Total Sleep Time: 118.00 | Weight: 145.42 | |
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