A Balance, Redefined

Deseret News 10K

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Location:

Vestavia,AL,USA

Member Since:

May 31, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Marathon Top 10 Finishes: 7 Bridges ('15), Utah Valley ('13), Salt Lake City ('08), Top of Utah ('07), and St. Louis ('04). Ran around the equator (24901.55) in 4,388 days.

Personal Records
Marathon 2:39 (SLC '08)
1/2 Marathon 1:12.30 (Provo River, aided '08)
10K 34:16 (Track, sea level '00)
10K 33:15 (Des 10K, aided '08)
8K 25:32 (Crack of Dawn, aided '13)
5K 16:44 (Track, sea level '00)
5K 16:07 (Running of the Leopards, aided '12)
 

Short-Term Running Goals:

NYC Marathon 2019

London Marathon 2020

And my largest challenge to date, raise $20,000 for the Leukemia and Lymphoma Society in honor of my cancer survivorship...

https://pages.lls.org/tnt/al/london20/awende

Long-Term Running Goals:

Enjoy being a Masters Runner.

Get under 3 hours one more time...

Personal:

Grew up outside Chicago and joined the blog while I lived in Salt Lake City. Now living outside Birmingham. I am married with two daughters. Wife thinks I'm crazy for doing marathons. And yes I am crazy I'm a scientist for a living...

Miles:This week: 0.00 Month: 35.50 Year: 2123.25
RM 090416 Lifetime Miles: 135.71
Brooks Launch Gray #17 Lifetime Miles: 253.75
Brooks Launch Silver A #18 Lifetime Miles: 254.25
Brooks Launch Silver B #19 Lifetime Miles: 252.00
Saucony Rides Blue #23 Lifetime Miles: 252.25
Saucony Rides Black A #24 Lifetime Miles: 253.50
Saucony Rides Black B #25 Lifetime Miles: 254.25
Saucony Type A Lifetime Miles: 76.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
172.500.000.000.000.000.000.00172.50
Asics DS-Trainer #4 Miles: 60.50RM 090416 Miles: 0.64Saucony Rides #7 Miles: 44.00Saucony Rides #6 Miles: 26.00Brooks Launch #1 Miles: 21.50Asics DS-Trainer #5 Miles: 8.50
Night Sleep Time: 157.50Nap Time: 0.00Total Sleep Time: 157.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Somehow I survived the week. The manuscript is not out the door yet but I'm waiting another 20 min for the last experiment to be done. Good news is that I had an hour and a half incubation so that I was able to get in a run. I decided to push my luck and squeeze in a full 8 mi. I did a City Creek and back run. It was HOT at 2pm. To help make sure I hit my time mark with time to shower I surged the FireHouse mile (5:18). I did stop for water three times during the run.

Happy Friday to everyone and to those traveling be safe and have fun!

Avg. 7:14 HR 163

Asics DS-Trainer #4 Miles: 8.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

Catching up on sleep and enjoying a weekend off from work. Did an early morning south loop before the family woke up. Home in time to wake up the girls and have breakfast before going to watch mommy run in the "Dirty Girl" race...

Avg. 8:22 HR 136

RM 090416 Miles: 0.01Saucony Rides #7 Miles: 11.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

Evening run after a day of family fun. Did Sugar House loops. Goal was to push it some but even with the 7:30pm start it was still pretty warm for doing anything too crazy.

Avg. 7:09 HR 158

RM 090416 Miles: 0.12Asics DS-Trainer #4 Miles: 10.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Happy 4th of July!

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

The day felt like a Monday but I guess that is understandable. Just did the Suicide Rock/Tanner Park loop. 

Avg. 7:35 HR 150

Saucony Rides #6 Miles: 7.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

From home to 4 Sugar House loops, 3 outer and 1 inner.
Felt sore but good to be pushing it. One mile warmup 8:11 then one mile hard 5:32 followed by a sustained push.

Long day at work both in the "office" and away. Got a lot done but still so much more to finish this week...

Avg. 7:04 HR 160

RM 090416 Miles: 0.26Asics DS-Trainer #4 Miles: 10.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Commute runs. Have to get a bunch of computer work done today so opted to work mostly from home (much fewer distractions...). Ran into work to take care of about 2 hr of bench work and then ran home via the girls dance class so I stopped there and watched some of that before continuing home in the car with them. Since that on the computer trying to get some other stuff done.

1st half Avg. 9:47
2nd half Avg. 7:38

Brooks Launch #1 Miles: 4.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Early morning run to end the week. It was nice running when the temps were still below 70F. The run felt good and my legs felt much better than they have the rest of the week. I did a south loop all the way to 4500S and back. I'm sure I'm still recovering some from the past few weeks of work and travel. Today is no exception from work but at least I'm doing computer work again today so I'm working from home. 100% more efficient use of my time!

Avg. 7:30 HR 153

RM 090416 Miles: 0.03Saucony Rides #7 Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I think the thing I have found most difficult with training at a "Fast Running Blog" level meaning to improve instead of just stay healthy is the title of my blog. Finding that balance. As age and work add up some things take longer to do and rest becomes more important. Today was a rest day of sorts that destroyed my legs but in a good day. Went for a 5 mi hike to the Grandeur Peak summit with a friend. My quads are still sore today (Thursday) when I type this. Speaks more to how bad of shape I had gotten myself into. Then went for a 3 mi walk with my 2 yr old. She even walked two of the miles herself!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No run family time after church as I'm going out of town to Alabama tomorrow for a job talk...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Travel day. It is very hard to get in runs while traveling to those of you out there that do it I'm impressed!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Running in the humidity and heat of Birmingham AL. Ran up from campus to the statue of Vulcan. A fairly impressive sight. Then through some of the trials they have there. Finished with a little loop of part of the campus. Then on to interviews and talks from 8am-8pm... They went well and I had a good turnout and feedback at my presentation. Legs sore from Saturday's hike.

Avg.  8:34 HR 144

Saucony Rides #6 Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Travel day. Got dressed to do a run but by the time I had set-up in lab at night it was 9:30pm and felt getting the sleep after a day of travel was a better idea. Did get home mid afternoon to have time to play with the girls at least...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

A&W commute run then through campus. Very nice morning. I dare say cool. Now to a bunch of catch-up after three missed days of work. The good news is that now while traveling I can get work done on the planes and in the airports. In some ways I almost got more work done away than while I am "at work"... 

Avg. 8:38 HR 144

RM 090416 Miles: 0.01Saucony Rides #7 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

AM: Tired from a long day yesterday. I'm still working on catch-up from my Brussels' trip... In any case after being in lab from 7am-11pm minus 3hr family time I was ready for bed. Up early this AM to get things started for a 6am experiment. Only time for commute run in but am hoping to get out for a few more miles this afternoon...

2.5 mi; Avg. 9:30 HR 134

PM: Definitely think I was overcompensating with work for being out of town. In two days I put in 26 hr. It was a hugely rewarding week though in addition to having the job interview I also found out two manuscripts I had worked on over the past few years were accepted. A lot of good news in a short time. Tonight I chose to do a commute run for movie pickup instead of grabbing it on the way home.

4 mi; Avg. 8:04 HR 140

RM 090416 Miles: 0.13Asics DS-Trainer #5 Miles: 2.50Brooks Launch #1 Miles: 4.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.000.000.000.000.000.000.0014.00

Late night run. I very full day but fun. Did some hiking with the family at Solitude. Did not want the hectic week to interfere too much with mileage so I did a longer run than what I've been used to recently. It felt good and I pushed the way back a little. Just went out and back along the Shoreline bike trail.

Avg. 7:39 HR 150

RM 090416 Miles: 0.01Asics DS-Trainer #4 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Early morning run to complement last night's late run. It was fun to see both the sunset and sunrise in a 12 hr period. My knee was very tight this morning but the weather was nice enough to cool off over night so despite the slow pace I enjoyed the run.

Avg. 9:59 HR 135

Saucony Rides #6 Miles: 5.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Typical Monday. In early for lab meeting. A&W commute run/mid-campus.

Avg.  8:43 HR 136

Saucony Rides #6 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

It is amazing what a morning run can do for your outlook. Had another long day yesterday but was able to talk to my sister for awhile before hitting it again... Did get up early and into work to do a Dry Creek run. There is actually still some water there which is always extra relaxing. The whole why out was good and I didn't see a single person. On the way back I saw 4 runners, a hiker and 3 bikers. Plus a ton of beautiful orioles and those little blue birds that almost look turquoise. Now back to work.

Avg. 9:41 HR 138 Ascent 1478ft

Asics DS-Trainer #5 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

AM lab run to the MG overlook. I pushed the Firehouse mile hard to see if I should run on Monday. My training just has not been consistent the last couple months because of work and really since my injury 18 months ago. That being said I think I will go for it...

Firehouse 5:08 HR 175

Avg. 7:44 HR 155

Brooks Launch #1 Miles: 6.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

AM: Could not sleep last night woke up before 5am. Then just ran into work. It was nice out this morning.

Avg. 8:57 HR 137

PM: Jon will be proud. Two trail runs in one week. Better than my usual none... Did it a little too late (8:30 pm) so out on the trail back on the road. Did Dry Creek to City Creek. It was a good run. Passed three cyclists and saw a huge snake (not a rattler).

Avg. 8:36 HR 149 Ascent 2583 ft Descent 2646 ft

Asics DS-Trainer #4 Miles: 10.50Saucony Rides #7 Miles: 2.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Rest day. Slept in an hour and just recovering from the last few weeks. Also, one of my good friends is heading back to France for good so had lunch with him.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Back up to Park City. The cooler temps are definitely worth the drive. The girls also love the alternate playgrounds. Did a family run on a different set of paths up there. Even got to see a good number of cows and horses, always a plus for the little ones. Wanted to stay away from the gravel but did push both girls for two pretty long stretches. Good upper body workout. 

Avg. 9:28 HR 131

Saucony Rides #7 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I thought I was going to get out for a shake out run for the race tomorrow but did not finish with family and work stuff until after 9pm so opted to try and get to sleep.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Race: Deseret News 10K (6.24 Miles) 00:35:13, Place overall: 45, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Deseret News 10K 2011—

I’m in a strange place with my running. I am really just doing it for enjoyment at the moment but I used to get enjoyment from going fast. Now the enjoyment is just getting out. I was first on the fence about doing the race because of cost. But got over that quickly with some helpful insight from some fellow bloggers. Then I was on the fence because of not having consistent training but I am glad I got out there today.

 

This is my 5th Des10K in the 6 July’s I have been in Utah. I missed last year for injury recovery. It was also my slowest by 2 min. But it was still good. Here’s the recap.

 

I slept until 5am then hung around the house to use a real potty until about 5:30am. Then I ran the 1.5+ to the start and did some more running once there. I was feeling ok, though my stomach was grumbly. I sure made up for the missing stars before the UVHM. Total warm up 2 mi. Avg. 8:03 HR 151

 

At the start I saw a number of friendly faces. Some I hadn’t seen in so long I didn’t recognize them at first, sorry Ben. I was glad to say hi to them all. It had been way too long. The first mile was fun and I even ran off the road to go through the sprinklers by the orthopedic center just because. There was some random guy that commented/complained about me cutting him off as I came back onto the road but not sure what he was talking about.

 

Mile 1: 5:07.20 HR 170

 

Soon after that Steve (Cutika) came up on me and we chatted it up during the second mile. Not a good idea for me but I was there to have fun and it was great to hear that he is a new daddy. But I couldn’t keep it up and he went at that point.

 

Mile 2: 5:15.70 HR 175

 

The next mile is fun down South Temple but I was just not feeling it. There was some random guy in blue. Not sure if it was the same guy from mile 1 that was being a punk. Have not had much of that in any race much less to have two instances in the same. It was one of those that we were trading off alongside each other but after the water station he zipped ahead of me then cut over and slowed down. I went back around but after that he took the lead one more time and I just didn’t have it in me to go.

 

Mile 3: 5:40.68 HR 179

 

I would like to say I was holding back and pace wise it sure felt that way but from the heart rate I am pretty confident I was pushing. The rest of the time on South Temple was just in cruise mode.

 

Mile 4: 5:43.93 HR 177

 

Turning onto 200 E is always fun with the extra downhill. Too my surprise the crowd was much more supportive than I had remembered them in the past and the cheering did help.

 

Mile 5: 5:46.09 HR 175

 

The wheels were really coming off and the first woman was passing me at this point. I sure did not have the “eye of a tiger” but that has been a theme in my other races this year as well. On the final turn up 900 S and the UPHILL! I was just happy to be running. Unfortunately the wheels on that lead woman came off even more and I passed her back though I would have preferred to have seen her make it through to the finish.

 

Mile 6: 6:17.18 HR 175

 

The final bit is what it is and then the finish. I saw the 35 min mark tick by but was not within reach to have done anything about it. One thing I will say is of the 5 Des10Ks this was the “coolest” and least humid. It was still warm but not deathly so.

 

0.24 mi 82.64 HR 181

 

OVERALL 35:13.42 HR 175

 

At the finish I was happy to run into Albert and his wife. They both seem to be doing very well. Albert broke the 33 min mark and his wife had a shoe dripping blood for her efforts. A true competitor! We cooled down back to East High and then I split off. I then ran into a guy from Logan (originally OH). We had a good conversation up to his car and then I went into work. Total cool down 3.8 mi Avg. 9:07 HR 146

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

A pretty encouraging shake out run. My calves were sore but my knee and hip more or less were behaving themselves. I ran the Suicide home loop with a friend from work. It was a nice evening and a good conversation.

Avg. 8:21 HR 138

RM 090416 Miles: 0.02Brooks Launch #1 Miles: 7.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Sugar House run.

Avg. 8:12 HR 138

Saucony Rides #7 Miles: 5.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Travel day

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

I&M Canal run. Saw three deer that ran a about a half mile with me before finally deciding the path was not worth it.

Avg. 8:37 R 133

RM 090416 Miles: 0.05Asics DS-Trainer #4 Miles: 7.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Family Day

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Family Day

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
172.500.000.000.000.000.000.00172.50
Asics DS-Trainer #4 Miles: 60.50RM 090416 Miles: 0.64Saucony Rides #7 Miles: 44.00Saucony Rides #6 Miles: 26.00Brooks Launch #1 Miles: 21.50Asics DS-Trainer #5 Miles: 8.50
Night Sleep Time: 157.50Nap Time: 0.00Total Sleep Time: 157.50Weight: 0.00
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