A Balance, Redefined

August 2011

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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
169.003.000.000.000.000.000.00172.00
Saucony Rides #7 Miles: 49.00Brooks Launch #1 Miles: 25.50RM 090416 Miles: 0.85Asics DS-Trainer #4 Miles: 37.50Asics DS-Trainer #5 Miles: 33.00Saucony Rides #6 Miles: 27.00
Night Sleep Time: 165.50Nap Time: 0.00Total Sleep Time: 165.50Weight: 0.00
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. Only one deer today and he jumped right off the trail.

Avg. 7:46 HR 145

Saucony Rides #7 Miles: 7.50
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

Family Day

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
8.000.000.000.000.000.000.008.00

Sunny Vale Park run. 

Avg. 7:29 HR 144

Saucony Rides #7 Miles: 8.00
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

Drive to Chicago

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
7.000.000.000.000.000.000.007.00

Buffalo Grove Neighborhood "Trial" run...

Avg. 7:55 HR 135

Saucony Rides #7 Miles: 7.00
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

Family day. 

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
10.000.000.000.000.000.000.0010.00

Hard run on the DPR. I was impressed by the number of people I saw out. Probably the most I've seen on that stretch of the path. I saw a number of good runners going the other way and that definitely helped motivate me to keep up the pace. Too much food, drink and not enough sleep has definitely been wearing on me but it is great to have a vacation.

Avg. 6:48 HR 165

Saucony Rides #7 Miles: 10.00
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 can not get a break when it comes to flying. Flight delayed again and did not get home until just before midnight...

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

Recovery day...

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
4.000.000.000.000.000.000.004.00

Too much work after the vacation. Not home until 9:15pm and then just did a quick home loop. There was something wrong with the Garmin. At the one mile mark it had me going 1:15 pace and flying up 2000ft in elevation...

Avg. 7:11 HR 165

Brooks Launch #1 Miles: 4.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.000.000.000.007.50

AM: Commute run to a day of meetings... HR too high...

Avg. 8:47 HR 161 Mi: 2.5

PM: Yesterday 14hrs, today 12hrs... At least the vacation was nice :) Today though also long was a much better day. Finished it with a Sugar House Loop.

Avg. 7:56 HR 148 Mi: 5

RM 090416 Miles: 0.23Brooks Launch #1 Miles: 7.50
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
8.000.000.000.000.000.000.008.00

A very easy very relaxing late morning run. Into work by 6am but out the door at 10:30am for a Dry Creek out and back. It was starting to warm up but not too bad yet. I did see one other runner, five cyclists and two three hikers. 

Avg. 9:07 HR 156 Ascent 1690ft

Asics DS-Trainer #4 Miles: 8.00
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
7.000.000.000.000.000.000.007.00

Family run to Sugar House. Did three loops, two pushing my youngest while my wife and oldest ran a loop and then the final one pushing both girls. It was a bit warm by the time we started but it was still a good run.

Avg. 9:03 HR 147

Asics DS-Trainer #5 Miles: 7.00
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

Day off

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
6.000.000.000.000.000.000.006.00

A&W commute run. It felt nice this morning. 

Avg. 8:35 HR 137 Ascent 730 ft

RM 090416 Miles: 0.01Asics DS-Trainer #4 Miles: 6.00
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
10.000.000.000.000.000.000.0010.00

AM: Commute run. Nothing special to report. Just a busy day ahead of me.

Avg. 9:33 HR 130 Mi 2.5

PM: Suicide loop. Fairly nice summer night run.

Avg. 7:13 HR 154 Mi 7.5

RM 090416 Miles: 0.02Asics DS-Trainer #4 Miles: 2.50Saucony Rides #7 Miles: 7.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Today was a strange day. The time just flew by... Did a home loop at a relaxed effort and just really enjoyed the colorful sunset.

Avg. 7:34 HR 149 Ascent 1149ft

RM 090416 Miles: 0.14Asics DS-Trainer #4 Miles: 8.00
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

It seems like it has been forever since I've run to Memory Grove. I had the car this morning so I did the out and back to the overlook. I tried to push the FireHouse Mile but it was a sad showing (6:17). The temp was nice though and always fun to see a nice sunrise after seeing a nice sunset.

Avg. 8:33 HR 140

RM 090416 Miles: 0.02Brooks Launch #1 Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Yesterday was my wife's birthday and we had a later night. Only had time for the direct commute run. 

Avg. 9:19 HR 145

Brooks Launch #1 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
10.000.000.000.000.000.000.0010.00

Family fun run at the Jordan River Parkway. First time in awhile we had made it down there. With all the flooding this spring/early summer we had been avoiding it. The water is still very high but the trail was clear. Ran into Demetrio and Carol at the start of our run. It was nice to talk to them for a little. It has been awhile... During the run the girls enjoyed seeing a number of things including a snake and holding a dragonfly. 

Avg. 9:29 HR 131 (pushing both girls)

Saucony Rides #6 Miles: 10.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 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

Night run. We have a candidate in for an interview that I took out for dinner. Turns out he is a 9X Ironman. So we went for a run after dinner. Just did the Suicide Loop from my house. 

Avg. 8:00 HR 144

Asics DS-Trainer #4 Miles: 7.00
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
5.500.000.000.000.000.000.005.50

A&W Commute run slightly shortened. Today is the first day of classes back so it is amazing to see the change in the number of people around campus. 

Avg. 8:55 HR 129

RM 090416 Miles: 0.01Brooks Launch #1 Miles: 5.50
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
5.503.000.000.000.000.000.008.50

AM: Commute run. A little toasty for so early in the morning.

Avg. 8:49 Mi. 2.5

PM: Surprise, surprise, I actually had a workout tonight. I did the TTT, Tuesday Time Trial. This was a run of the Adam's TT 5K on the Course Tool. I had a normal 10 hr day and then after I got the girls down and my wife got back from back to school night I headed out the door. There is a one mile warmup from my house. 8:10 HR 138 and then started down Sunnyside from Foothill.

Mile 1: 5:23.45 HR 172 Descent 156 ft Ascent 38 ft
Mile 2: 5:35.14 HR 179 Descent 242 ft Ascent 160 ft
Mile 3: 5:43.05 HR 185 Descent 125 ft Ascent 87 ft
Mile 0.1: 0:38.68 HR 186 Descent 28 ft Ascent 12 ft

TOTAL: 17:20.32 Avg. 5:35 HR 179 Descent 551 ft Ascent 298 ft

Then two miles up 21st South home. 8:03 HR 163

Overall very happy with the run. It was pushing as can be seen from the HR. But I felt good afterwards. A really cool observation is that by the Course Tool and Sasha's amazing even effort calculator I was almost spot on! 1 sec off on the first mile, 4 sec off on the second mile, spot on the third mile and 4 sec off on the last piece.

Asics DS-Trainer #4 Miles: 6.00Asics DS-Trainer #5 Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

I had the car today because I needed to start at 5am... But that meant I got to do an evening run which always seems quicker to me. I did SugarHouse loops 3X (grass) from home. It felt good and I was happy that my legs were not complaining after the hard run yesterday. It is nice to see some good mileage building again.

Avg. 7:28 HR 152

RM 090416 Miles: 0.01Saucony Rides #6 Miles: 8.50
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
9.000.000.000.000.000.000.009.00

I'm probably pushing my luck with my mileage this week but I'm tired of playing around. I recently went back and started reading some of my entries and race reports from 2008 and I'm not sure how my training has changed so drastically. I know there are a number of contributing factors but I also remember the additional focus the truly hard training gave me. In any case the hard run on Tuesday combined with no knee/hip pain since has encouraged me to push the envelope a little more in the right direction. I'm not 100% ruling out a 2011 marathon but at the very least I want to be ready to hammer a spring marathon. Tonight was a run with a friend from work. We were both exhausted from busy work weeks but our conversation brought our planned 6-7 mile run up to nine miles finishing with a Heine at my house. 

Avg. 8:30 HR 133

RM 090416 Miles: 0.27Asics DS-Trainer #5 Miles: 9.00
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
2.500.000.000.000.000.000.002.50

Recovery day commute run in.

Avg. 10:31

RM 090416 Miles: 0.01Asics DS-Trainer #5 Miles: 2.50
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
12.000.000.000.000.000.000.0012.00

It is always hard for me to comprehend how quickly time flies. I have these updates where I start to approach my old training volumes but it never really sinks in. Today sealed my longest week since the week ending Jan 23rd 2010. It is also the first time I have gone over 50 miles in a week this year... The two kind of go hand in hand but it is interesting to me to look at it both ways. My current plan is to try and hold 45-55 for the next 8 wk and then take it from there. I will heed Jake's advice and not also increase the intensity. Should be obvious but it never hurts to hear it again. As I am usually only doing one hard run a week it should be easy to do. I have managed to catch up on some sleep this weekend. Today in a turn of routine my wife got up to do her run in the morning and I slept in. After that I helped a friend move his house. I bit of good cross training and I got to see his twins. The day continued with some out of the normal routine with us cleaning and then me grilling for some neighbor friends. After all of that I hit the road right at sunset. It was a beautiful one tonight. It was the blood orange color in the north side of the valley over the Salt Lake. Then in the south side of the valley was a very active electrical storm. The contrast was very amazing. I did an extension off of the suicide loop 45th south and home. Overall a nice end to a reasonable training week. Best news is my knee/hip continued to behave. My left foot misbehaved a little but I can deal with that.

Avg. 7:29 HR 149

RM 090416 Miles: 0.13Asics DS-Trainer #5 Miles: 12.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Some days it really seems like it comes to sleep vs running but now over 30, sleep wins out more and more frequently... Today was just overall busy between two BBQ and a baptism at church. At 9:20pm was the first time I had a moment to run and opted out.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

The temps were slightly cooler this morning with the storms last night. I compensated a little this morning for the missed run yesterday by doing the Memory Grove commute run in. This route makes for a good climb during miles 6 & 7 (ascent 608 ft total). Still managed to get into work and showered before 7am.

Avg. 9:11 HR 130 Ascent 1636 ft Descent 1237 ft

Saucony Rides #7 Miles: 9.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Cross training can be dangerous... We have a special symposium tomorrow. So today we took two of the speakers up to Park City for mountain biking. It was myself and a student upstairs who bikes 4+ times a week as hosts. Of the four of us the student was the only one who had done mountain biking before. To top it off I hadn't even been on a bike in 4+ years... We rented three bikes and drove most of the way to the Mid Mountain trail. The ride was good but it was obvious that we were out classed. Myself and one of the speakers were a bit behind the other two. I took two spills. The first was minor. Went too slow over some roots and more or less slid off my bike. The second was a bit more substantial and I went airborne off the trail (no freaking out mom, I've already been scolded by Sandra). Good news is I did not hit the tree. I managed to throw the bike to one side and landed on the other side. I have a few scrapes and bruises but otherwise unharmed. Carried my bike back up to the trail and went on. A bit later the quicker speaker also had a spill. I witnessed that one which was spectacular as he flipped threw the air but managed only one minor scrape. Overall it was a fun time but I do not know if I'll be doing it again any time soon. Due to the aches 'n pains I skipped my planned evening run.

12 Mi total Mid Mountain down Spiro bike ride

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

AM: Commute run in to get some experiments done before the day long symposium. Left side pretty beat up but all runnable injuries. 

Avg. 10:13; 2.5 mi

PM: The symposium went well. The majority of the speakers 7 of 8 are currently in my same pre-job position so it is good to see the competition so to speak. After sneaking home for dinner and the girls bedtime had to come back to lab and then an evening run to the Memory Grove overlook. My left side is still pretty sore but the the run felt fine. I timed it perfectly and started North/West just as the sun was kissing Antelope Island. It was a very pleasant run the whole way out into a colorful sunset.

Avg. 8:19; 6 mi

Saucony Rides #6 Miles: 8.50
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
169.003.000.000.000.000.000.00172.00
Saucony Rides #7 Miles: 49.00Brooks Launch #1 Miles: 25.50RM 090416 Miles: 0.85Asics DS-Trainer #4 Miles: 37.50Asics DS-Trainer #5 Miles: 33.00Saucony Rides #6 Miles: 27.00
Night Sleep Time: 165.50Nap Time: 0.00Total Sleep Time: 165.50Weight: 0.00
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