| 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 | | 349.50 | 41.00 | 7.00 | 2.50 | 400.00 |
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| Nike Air Pegasus Miles: 130.50 | Asics DS-Racer 9 Miles: 4.50 | Saucony Kinvara 4 Miles: 88.00 | Saucony Ride 7 Miles: 145.00 | Saucony Fastwitch Miles: 32.00 |
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| Night Sleep Time: 129.50 | Nap Time: 0.00 | Total Sleep Time: 129.50 | Weight: 144.47 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM: 13 easy miles from Scott's house with Reed, Scott, Toni, Ty, Chris, Brandon, and Bryce.
PM: 6 easy miles on a paved trail in Lehi.
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| Nike Air Pegasus Miles: 19.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 148.40 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 12 easy miles from my home with Mike and Jeff.
PM: 6 easy miles along a paved trail in Lehi.
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| Nike Air Pegasus Miles: 18.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 148.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 2.50 | 18.00 |
| AM: 600m hill repeats with Scott, Mike, and Toni. Did 6 intervals (with easy running down the hill after each interval). Times were 2:05, 2:03, 2:04, 2:02, 2:00, 2:00. I've forgotten how great of a workout hill repeats are. It was a tough hill (but, in a sick way, I really enjoyed the workout).
PM: 6 easy miles up and down Provo canyon.
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| Asics DS-Racer 9 Miles: 4.50 | Nike Air Pegasus Miles: 6.00 | Saucony Kinvara 4 Miles: 7.50 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles along the Jordan River Trail with Zak, Scott, Mike, Toni, Reed, and Jeff. Great crew. I'm really liking these Saucony Ride 7's.
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| Saucony Ride 7 Miles: 12.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 143.30 |
| | Comments(2) |
| | 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 my home with Toni, Chad, and Mike. Developed a head cold yesterday; I'm hoping it doesn't last long.
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| Saucony Ride 7 Miles: 12.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 144.70 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 15.00 | 0.00 | 0.00 | 24.50 |
| Had a great run in St. George with Fritz, Scott, Zak, Brandon, Toni, Reed, and Dan (yes, the famous Dan Varga joined us on his bike!). Awesome crew. We decided it would be fun to run a portion of the marathon course. We ran 22 miles of the course, starting at mile 2 of the course. Warmed up 5 miles (although a couple of the warm-up miles ended up being ~ 6:10 pace). Then, did a 15 mile tempo in 1:19:58 (5:20 average; time for the first 13.1 miles of the tempo was 1:10:17; time for the last 13.1 miles of the tempo was 1:08:55; time for last 10 miles of the tempo was 51:25 -- 5:08 average). Started the tempo at the base of Veyo hill. Ran conservatively for the first 5 miles, which are mostly uphill. Splits: 5:54 (Veyo), 5:42, 5:32, 5:43, 5:37, 5:21, 5:13, 4:59, 4:59, 5:08, 5:05, 5:15 (uphill -- mile 18 of the marathon), 5:14, 5:05, 5:04. I have a head cold, so I didn't feel 100%, but I still felt very strong. I thought about doing another mile or two of tempo, but I decided I'd better err on the side of caution and avoid the temptation.
All the guys looked great. Lengths of tempo the guys did varied in length. While not a pre-requisite for the marathon, running the course today certainly was good preparation for the St. George Marathon.
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| Saucony Kinvara 4 Miles: 24.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(12) |
| | 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 easy through Highland and Alpine from Scott's house.
PM: 6 easy miles with Scott from his house.
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| Saucony Ride 7 Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 148.40 |
| | 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 easy miles from my house along the Murdock canal trail.
PM: 6 easy miles up and down Provo canyon.
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| Nike Air Pegasus Miles: 18.00 |
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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 | | 15.00 | 4.00 | 0.00 | 0.00 | 19.00 |
| AM: 13 miles on Jordan River Trail with Scott, Mike, Chad, and Jeff. 7 mile warm-up, then did 4 mile tempo at 5:26 average. Splits were 5:31, 5:23, 5:24, 5:24. Effort felt just right. Intentionally didn't push too hard because of last Saturday's workout. Just what I needed today. Everyone looked great.
PM: 6 easy miles up and down Provo Canyon.
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| Nike Air Pegasus Miles: 6.00 | Saucony Kinvara 4 Miles: 13.00 |
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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 | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM: 12.5 easy miles up and down Provo canyon with Mike, Zak, and Toni.
PM: 6 easy miles up and down Provo canyon.
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| Saucony Ride 7 Miles: 18.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 144.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 12.5 easy miles from my home with Chad and Toni (Thanksgiving Point loop).
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| Nike Air Pegasus Miles: 12.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 143.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 8.00 | 0.00 | 0.00 | 22.00 |
| 22 miler up and down Provo canyon with Fritz, Zak, Scott, Mike, Josh, and Reed. 10 mile warm-up up the canyon, then 8 mile tempo down the canyon in 5:04 average. Splits: 4:54, 4:57, 4:53, 5:16, 5:04, 5:04, 5:10, 5:05. Felt strong. Zak, Fritz, and I ran together step-for-step, which was fun. They looked great and are in killer shape. Mike and Scott looked great also and are in excellent shape as well. Scott ran 10 miles of tempo. Reed and Josh did great as well. Overall a great run, awesome company, and excellent weather.
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| Saucony Kinvara 4 Miles: 2.00 | Saucony Fastwitch Miles: 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 144.10 |
| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 12 easy miles from Scott's house with Mike, Scott, Chad, and Reed.
PM: 6 easy miles from Scott's house with Scott.
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| Saucony Ride 7 Miles: 18.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 145.60 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM: 12.5 miles easy from my house with Scott, Mike, Toni, Reed, and Jeff.
PM: 6 easy miles in Provo.
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| Nike Air Pegasus Miles: 18.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 143.60 |
| | Comments(1) |
| | 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, 5am; with Mike, Reed, Toni, Jeff, and Chad. Very windy this morning. Warmed-up 4 miles, then did 4 x 1 mile repeats with 800m jog between intervals. Splits: 5:13, 5:10, 5:11, 5:05. It's amazing how much of a difference running into the wind makes. A couple weeks ago, my times for these intervals were in the mid to low 4:50's. The effort felt the same today, but times were naturally slower because of the wind. I'm pleased with the workout. Mike and I ran together; he is ready for a great St. George. All the guys looked great as well.
PM: 6 easy miles up and down Provo canyon.
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| Saucony Kinvara 4 Miles: 12.00 | Saucony Fastwitch Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 144.10 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM: 12.5 easy miles up and down Provo canyon with Zak, Karl, Mike, Jacob, Brandon, Bryce, and Toni.
PM: 6 easy miles up and down Provo canyon.
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| Saucony Ride 7 Miles: 18.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 144.20 |
| | 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 from my home with Scott, Mike, Chad, and Toni.
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| Nike Air Pegasus Miles: 12.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 143.70 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 8.00 | 0.00 | 0.00 | 17.00 |
| Excellent group run. 17 miles. Up and down Provo canyon. With Fritz, Scott, Zak, Mike, Brandon, Chad, Chad's friend (I'm spacing on his name), Toni, Reed, Nate, Jeff, and Josh. 8 mile warm up. Then did 8 mile tempo at 5:20 average. Splits: 5:19, 5:35, 5:17, 5:15, 5:17, 5:17, 5:29, 5:15). Felt very strong and relaxed. I intentionally made sure I didn't run any faster than marathon pace. Everyone looked great. Zak, Scott, Mike, and I ran together. Fritz and Nate ran a bit faster. Overall a great group run, with very nice weather.
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| Saucony Kinvara 4 Miles: 17.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 144.90 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 12 easy miles from Scott's house with Mike, Scott, Toni, and Chad.
PM: 5 easy miles along the Jordan River Trail.
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| Saucony Ride 7 Miles: 17.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 144.90 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 3.00 | 0.00 | 16.00 |
| AM: Track workout, Lehi High School, 5am, mile repeats. With Toni, Scott, Mike, Reed, and Jeff. 4 mile warm-up. Splits: 4:57, 4:53, 4:53. I really wanted to do more, but I decided to call it quits given the upcoming race. Scott and Mike decided to do one more in 5:25, so I joined them. Same effort as last week; just no wind. Amazing how much difference wind makes. Scott, Mike, and I ran together, and we took turns leading intervals. Fun times.
PM: 4 easy miles in Provo.
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| Nike Air Pegasus Miles: 10.00 | Saucony Fastwitch Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 144.70 |
| | Comments(3) |
| | 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 Toni.
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| Saucony Ride 7 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.70 |
| | 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 miles easy up and down Provo canyon with Brandon, Zak, Mike, Toni, and Reed. Temperature was cool and pleasant.
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| Nike Air Pegasus Miles: 10.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 143.00 |
| | 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 from my house with Chad and Trevor (yes, THE Trevor Baker joined us!). Great run.
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| Saucony Ride 7 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| 12 miler up and down Provo canyon with Zak, Mike, Brandon, and Reed. Temperature was cool, but it felt great. 6 mile warm-up up the canyon. Then, 5-mile tempo on the way down in 5:20 average. Splits: 5:23, 5:21, 5:21, 5:16, 5:18 (uphill). Felt great. All the guys look strong. Fun morning; fun run. I feel lazy only doing this much on a Saturday, but that's the point! :)
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| Saucony Kinvara 4 Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.50 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles easy from my house with Chad, Reed, Scott, Mike, and Jeff (Thanksgiving Point loop).
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| Saucony Ride 7 Miles: 10.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 141.10 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 349.50 | 41.00 | 7.00 | 2.50 | 400.00 |
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| Nike Air Pegasus Miles: 130.50 | Asics DS-Racer 9 Miles: 4.50 | Saucony Kinvara 4 Miles: 88.00 | Saucony Ride 7 Miles: 145.00 | Saucony Fastwitch Miles: 32.00 |
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| Night Sleep Time: 129.50 | Nap Time: 0.00 | Total Sleep Time: 129.50 | Weight: 144.47 | |
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