| Location: Little Rock,AR,United States Member Since: May 21, 2012 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Longest Ultra: White Rock Classic: 6:34:00, 33.4 miles, Ozark Mtns., AR
Marathon: 3:25:06, Boston Marathon, April 20, 2015
Half-Marathon: 1:33:27 (Gun Time), Little Rock Half-Marathon, March 1, 2015.
10K: 43:10, Lenexa Freedom Run, Lenexa, KS, July 4, 2015
5K: 20:23, Firecracker Fast 5K, Little Rock, AR, July 4, 2013 (Mostly downhill course) Short-Term Running Goals: Run another marathon in 3:25 or better.
2 to 3 Marathons per year - Goal: 3:30 or better
1 to 2 Half-marathons per year: 1:32 or better
1 to 2 Ultra Runs per year: At least one 50K
Have fun running and stay injury-free Long-Term Running Goals: Run Boston when I'm 60 years old Personal: Married to Kimberly - 23 years
Daughter Brianna - 21 years old
Three dogs: Hershey, Lady, Emmie
Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal. (2 Corinthians 4:16-18) Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 82.10 | 128.70 | 45.30 | 15.12 | 271.22 |
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| Nike Lunaracer 3 Miles: 49.32 | NB 890v3 Miles: 29.60 | Nike Flyknit Lunar + Miles: 42.80 | Adidas Tempo 6 Miles: 8.40 | ASICS Lyte 33 Miles: 9.00 |
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| Night Sleep Time: 158.00 | Nap Time: 0.00 | Total Sleep Time: 158.00 | |
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Leawood Labor Day 5K (3.12 Miles) 00:20:39, Place overall: 43, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 4.00 | 0.00 | 3.12 | 13.52 |
| A.M.: Ran 2.1 miles as a warm-up before the Leawood Labor Day 5K.
On a 67 degree morning after a severe thunderstorm, ran the Leawood Labor Day 5K. Apparently the starting line was set up 30 feet behind where it was supposed to be located. There were a lot of fast runners at this event. It was a nice event and I met a lot of great runners who are friends of my buddy Mike and his running dad, Mark. Ran the 5k in 20:39, placing 3rd of 19 runners in my age group and 43rd out of 277 overall.
Mike ran a strong 20:23 and finished 5th in his age group, which was a little slow since Mike usually runs his 5K events in under 20 minutes. But Mike just finished the Park City Marathon a couple of weeks ago and has been running a lot of miles. I was delighted with my 6:40/mile pace considering that I ran 9-miles around hilly Black Swan Lake yesterday on a hot Sunday morning.
P.M.: Ran 8.3 miles with 7 laps around Black Swan Lake and an out and back to the lake from the in-laws house on a nice 84 degree Monday afternoon.
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| Nike Lunaracer 3 Miles: 5.22 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| Ran 13.6 with Mike on a nice late afternoon with temps around 88 degrees along the Indian Creek trail in Overland Park from Founders Park to Leawood City Park and back, with a 1 mile detour over a single person forest trail. It was a slow long distance run with Mike, who doesn't run that far very often as a weekday training run. Mike got a little dehydrated, but I kept sharing my orange Powerade and getting water from the many park fountains we ran past. So Mike did not dehydrate like I did last Friday. Overall, it was a fun run for both of us.
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| Nike Lunaracer 3 Miles: 13.60 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 8-miles around Black Swan Lake in Shawnee, KS on an 88 degree afternoon that felt like 90 degrees. Still, a very nice afternoon compared to the hot ones we have had in Little Rock. This is in part because the road is intermittantly lined with trees that give substantial shade for about half the run. The challenge of Black Swan Lake is a 100 foot hill climb in about 0.15 miles, and the elevation of the loop ranges from 950 ft to 1065 ft above sea level.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 11.40 | 0.00 | 0.00 | 13.40 |
| Ran 13.4 miles: 1.4 miles on the TM at 8:00 per mile and 12 miles with Wesley out and back along the north shore of the Arkansas River Trail at an average pace of 8:00/mile. Ran 10 of the 12 miles under 8:00/mile. The first 7 miles were with a 100 degree heat index, then a slight breeze started to cool things down and by mile 8 it started to very lightly rain. The rain and breeze cooled the heat index down by approximately 10 degrees.
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| Nike Flyknit Lunar + Miles: 13.40 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.40 | 7.00 | 0.00 | 8.40 |
| Ran 8.4 miles on the TM at LA Fitness. A 1 mile warm-up followed by 7 miles at 51:05 (7:18/mile) and a 0.4 mile cool-down.
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| Adidas Tempo 6 Miles: 8.40 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 3.50 | 2.50 | 12.00 |
| On a beautiful morning, warmed up at Scott Field for 3.5 miles, then ran with Wesley who ran to the track from his house. Ran an additional half mile warm-up with Wesley, then ran (5) 800m repeats with 800m recovery intervals. Wesley ran very strong finishing 6 800m repeats, each in under 3 minutes. I held back slightly since I ran pretty hard yesterday and have run almost 66 miles in the last week. So I ran the 800m repeats in 3:16, 3:12, 3:13, 3;14, and 3:20. I mentioned to Wesley that he was very consistent at between 2:54 and 2:56 for his 800m repeats. Also, congrats to Wesley's dad Mark who ran a serious sub-7:00 pace in a 5K in Hot Springs this last weekend. Mark has overcome some nagging injuries, and I hope he is feeling better and continues to run. Wish Mark was in LR some more so we could run together.
Ran a total of 12 miles in 1:30:12 (7:31/mile).
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| Nike Lunaracer 3 Miles: 12.00 |
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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 | | 0.00 | 5.00 | 3.00 | 1.00 | 9.00 |
| Ran 9 miles on the TM, with the first 8 miles in exactly 60 minutes. Ran mile 8 in 6:53, with the last 0.4 miles at a 6:44 pace. I feel pretty strong, but need to work a lot more on endurance.
Wesley was on the TM next to me. He is running a lot of miles, and mixing up some pretty fast miles in with his endurance training. Wesley looks like he could run a very fast marathon if he wanted to.
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| ASICS Lyte 33 Miles: 9.00 |
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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 | | 4.00 | 1.00 | 1.00 | 2.50 | 8.50 |
| Ran speed drills at the Catholic HS track: 400m, 800m, 1200m, 1200m, 800m, and 400m. Walked 200m between intervals (not included in the distances above). Averaged 7:56 overall. Ran the 400m in 95 secs both times, the 800m in 3:14 and 3:17, the 1200m in 5:00 and 5:04. Ran the warm-up and recovery laps with other people at the track at an averaged around 8:35 per mile.
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| Nike Lunaracer 3 Miles: 8.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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 | | 0.50 | 2.00 | 8.80 | 0.00 | 11.30 |
| Ran 11 miles on the TM in 82:28 (7:30/mile) then cooled down for 0.3 miles. Ran the last 4 miles at a 7:08/mile pace. Feeling stong after taking off yesterday from running.
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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 | | 7.20 | 3.00 | 0.00 | 0.00 | 10.20 |
| Ran 10 primarily easy miles in 82:38, with a slow .2 mile cool down. After looking at my distribution of types of miles that have been run, I need to shift a larger percentage of miles into the easy miles category to avoid over-training.
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| Nike Flyknit Lunar + Miles: 10.20 |
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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 | | 0.00 | 9.20 | 1.00 | 1.00 | 11.20 |
| On a beautify mid-morning in the low-60s, ran 11.2 miles on the south side of the Arkansas River in 86:30 (7:43/mile). Ran the 10th mile in 7:09 and the 11th mile in 6:39.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 4.00 | 2.00 | 10.00 |
| On a nice 74 degree afternoon that felt warmer because of strong UV rays ran 10 miles around Scott Field in 71:20. Ran 2 wam-up miles at 7:45 and 7:20, then ran 6 miles at 6:53/mile, then ran a 2-mile cool-down at 7:15 and 7:40. Every two miles, I stopped for 20-30 seconds to drink Gatorade and rest from the heat. I think my new 10K pace is probably around a 6:50/mile pace. I'm thinking of registering for one soon to find out.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 1.00 | 3.00 | 7.00 |
| On a nice 83 degree evening, ran repeats at Catholic HS. Ran 2 1200 m repeats at 4:42 and 4:38. I took yesterday off and the weather was much cooler than most evenings, so the combination helped me run fast tonight. Ran 2 800 m repeats at 2:59 and 3:04. Ran 2 400 m repeats at 86 and 88 seconds. With a 2-mile warm-up and a 2-mile cool down.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 1.00 | 0.00 | 10.00 |
| Ran 10 miles in 78 minutes on the TM. Ran the 9th mile in 6:49. Felt good but ran out of time and had to get to a conference call. In general, these were much easier miles than I've been running.
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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 | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 miles in 72 minutes on the TM. Another fairly easy run to increase my percentage of easy miles.
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| Nike Flyknit Lunar + Miles: 9.00 |
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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 | | 1.00 | 14.50 | 0.00 | 0.00 | 15.50 |
| Ran 15.0 miles on the TM in 122 minutesat LA Fitness. Continuing to run easier miles.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 8.00 | 4.00 | 0.00 | 13.30 |
| Ran 13.3 miles on the TM at LA Fitness in the afternoon. Ran the first mile at 8:13, then ran the next 12 miles in 88:47 (7:24/mile) including miles 9 through 12 at an average pace of 7:03/mile.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 10.00 | 0.00 | 0.00 | 10.30 |
| Ran 6-miles on the TM in 48 mins, then ran 4-miles in 30:22. Walked 0.3 miles at 4 mph to cool down.
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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 | | 0.30 | 10.00 | 0.00 | 0.00 | 10.30 |
| Ran 10-miles in 77:20 on the TM. Ran the first 2-miles in 16:04, and the last 8-miles in 61:16 (7:39/mile). Usuallty I do speed drills on Tuesday night, but decided to skip that since running that late in the day is causing me to have calf cramps in bed at night. Also, this was a much easier run on the TM.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 5.00 | 0.00 | 11.20 |
| Ran 10.5 miles with Wesley at Scott Field on a cool morning in 72 minutes (6:52/mile). Ran five 1-mile repeats at approximately a 6:30/mile pace, with 0.5 mile recovery intervals. I think the 6:30 pace represents my lactate threshold.
This was my speed work for the week. Also ran 0.7 miles on the TM at LA Fitness before meeting Wesley at Scott Field. This was a pretty good morning work out.
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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 | | 2.70 | 8.00 | 0.00 | 0.00 | 10.70 |
| Ran 10.2 miles on the TM at lunch in 28:15. Very easy miles, including the last 2.7 miles at an 8:27/mile pace. I didn't want to push it since Steve and I plan to run 20 miles tomorrow.
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| Nike Flyknit Lunar + Miles: 10.20 |
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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 | | 21.70 | 0.00 | 0.00 | 0.00 | 21.70 |
| Ran 21.7 miles with Steve from the Two Rivers Bridge to the Clinton Library to the Big Dam Bridge. When we got to the Big Dam Bridge, it was closed to pedestrians for a 100-mile Bike Race. Another runner named Matt drove us back to the Two Rivers Bridge parking lot, where Matt was headed anyway to take photos for the bike race. So Steve and I ran up River Mountain Road without stopping, and ran 3.5 additional miles along one of the Pleasant Valley Country Club running routes that I have done dozens of times. Overall, we averaged a very easy 9:15 pace in the first 16 miles, and slowed to an average 10:00 pace for the last 5+ miles. Steve was definitely feeling sore, but I think he'll be ready to run Chicago in under 4-hours. I just need to figure out when and where my next race will be. Maybe White River, but I have to find someone to share the driving with me.
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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 | | 11.10 | 2.00 | 0.00 | 0.00 | 13.10 |
| Ran the half-marathon course of the 3B26 route with Jacob, Joe and Jacinto in 1:50 (8:27/mile). Ran the last two miles in 7:41 and 7:46, running ahead of Joe and Jacinto. It was a nice morning. We started at 8:00 am and Joe thought it was hot. I thought it was cooler than last weekend but a little warmer than average for the end of September.
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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 | | 0.00 | 4.00 | 6.00 | 0.00 | 10.00 |
| Ran 10-miles at Scott Field in 71:16. Started with a 1.5 mile warm-up at a 7:37.mile pace. The ran 3-miles in 19:51 (6:37/mile). Next ran a slow recovery mile in 8:03. Followed up with 3-miles in 20:17 (6:46/mile). Finished with a 1.5-mile cool-down at a 7:33/mile pace. Feel pretty good. Probably just run easy miles for the rest of this week.
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| Nike Lunaracer 3 Miles: 10.00 |
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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 | | 82.10 | 128.70 | 45.30 | 15.12 | 271.22 |
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| Nike Lunaracer 3 Miles: 49.32 | NB 890v3 Miles: 29.60 | Nike Flyknit Lunar + Miles: 42.80 | Adidas Tempo 6 Miles: 8.40 | ASICS Lyte 33 Miles: 9.00 |
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| Night Sleep Time: 158.00 | Nap Time: 0.00 | Total Sleep Time: 158.00 | |
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