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Beat the Heat

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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
126.003.000.000.000.000.000.00129.00
Saucony Rides #6 Miles: 32.50Saucony Rides #7 Miles: 26.00Asics DS-Trainer #4 Miles: 16.00RM 090416 Miles: 2.00Asics DS-Trainer #5 Miles: 28.50Brooks Launch #1 Miles: 18.50Adidas Adistar (flats) #2 Miles: 7.50
Night Sleep Time: 158.50Nap Time: 0.00Total Sleep Time: 158.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Happy Friday. Very tired this morning. Long but pretty good week. My head was much more in the game than last week. This morning I took a brand new commute run. Much more difficult course starting up hill for the first half mile or so then down through the golf course on the way past the zoo and ultimately into campus. 

Avg. 9:53 HR 131

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
5.000.000.000.000.000.000.005.00

Easy family run toward campus.

Saucony Rides #6 Miles: 5.00
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
0.000.000.000.000.000.000.000.00

AM and PM hikes. Both relatively low key...

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

Sub 5:20? Yes.

Well the progress continues to move in the right direction. It is funny how some things never change though. It has been awhile since I've run to City Creek from work. It has been 9 months since I've run the Firehouse mile hard. Then of course this morning I see Chad, very deja vu moment.

So yes it is true I brought out my ace this morning but do to some organizational reasons I opted to drive in this morning and since I was at campus decided to do the MMM as the Firehouse mile. Yes it is aided but hey I'll take it.

2 mi warm up
MMM (Firehouse): 5:17.9 HR 175
3 mi cool down

Avg. 8:12 HR 145

Saucony Rides #7 Miles: 6.00
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
4.000.000.000.000.000.000.004.00

Nothing special mid-campus commute run. Good news is that my knee continues to behave even after harder stuff like yesterday.

Avg. 9:13 HR 129

Asics DS-Trainer #4 Miles: 4.00
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
8.000.000.000.000.000.000.008.00

A pretty hilly commute run in. Ran toward campus but kept going into the avenues and then played around on the hills over there including up and around past the mouth of Dry Creek before stopping. The weather was nice, coolish with a very lite mist. Legs were slightly sore and a bit tired but otherwise a good start to hump day.

Avg. 9:01 HR 135

RM 090416 Miles: 0.01Asics DS-Trainer #5 Miles: 8.00
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
6.500.000.000.000.000.000.006.50

Track day. My legs felt like lead today, though the weather was nice and I was not particularly tired. I was so slow that I had to double-check my Garmin from last week to make sure that I hadn’t made a mistake when I typed up my workout. I was right, I was just very slow this morning. If I was looking at them as Yassos, I sure have a long way to go… However, it could also just be that I need a better warm-up because at least they were going negative.

 

WU 2.25 mi Avg. 8:22 HR 132

 

3x800 w/ 400 rest

 

2:55 (88.0/158 87.0/172) Rest 2:33/139

2:54 (86.5/166 87.0/176) Rest 2:40/141

2:48 (84.0/168 83.5/181)

 

CD 2.25 mi Avg. 9:32 HR 142

Asics DS-Trainer #5 Miles: 6.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Perfect timing. Just finished misting when I started and started misting when I finished. 49F and some snow on the mountains this morning...

Avg. 9:09 HR 136


Brooks Launch #1 Miles: 3.00
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
8.500.000.000.000.000.000.008.50

Just ran with my youngest today. Did the Suicide Rock/33rd loop. Felt pretty tired. Wife a little under the weather as was my oldest late in the week...

Avg. 8:43 HR 141

RM 090416 Miles: 0.75Saucony Rides #6 Miles: 8.50
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

My turn to be under the weather. As was most the household. Completely lazy day of trying to get me and the rest of the family healthy. Just cold symptoms with achy tired people :(...

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

MMM nope, let's try a MEF (Monday Evening 5K).

With having been sick yesterday I slept in this morning. Then I went back and forth all day if I was even going to run. In the end I decided to do my home loop. Then by the time I got to Sunnyside I thought I'd push down it. Since I had gone that far I thought why not continue the surge all the way to Sugar House so I did...  I was feeling it by the end, especially my side with the hamburger bouncing around inside.

M01: 5:53 HR 173 (down Sunnyside)
M02: 5:51 HR 178 (down 13th)
M03: 6:00 HR 186 (still down 13th, I was feeling it as evidenced by the HR)
0.1: 0:36 HR 188 (up 21st South)

Keep in mind about 90-95% of this is downhill...

Total: 18:20

Overall for workout: Avg. 7:06 HR 168

RM 090416 Miles: 0.02Saucony Rides #7 Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

One of the problems with getting sleep (and doing a PM workout) is that it took forever to fall asleep last night. A very sluggish and cool commute run in via lower campus.

Avg. 9:48 HR 141

Asics DS-Trainer #4 Miles: 4.00
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
6.000.000.000.000.000.000.006.00

Early morning. First morning I noticed a windchill listed on the Weather Channel. Still a long way from cold but winter is on its way 42F (39F). My throat is still a little "clogged" but I am otherwise nearly 100% from Sunday. Did the Home Loop in reverse from Monday but without the effort.

Avg. 8:13 HR 161 (a bit high)

RM 090416 Miles: 0.05Asics DS-Trainer #5 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
5.000.000.000.000.000.000.005.00

Very sluggish run in. Still having some breathing problems, maybe hold over from the weekend. Did a stadium/Federal Heights run in, so hilly. The Weather Channel claimed it was a degree cooler with a bit more windchill but it felt much warmer to me this morning 41F(36F).

Avg. 9:26 HR 135

RM 090416 Miles: 0.01Brooks Launch #1 Miles: 5.00
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
0.000.000.000.000.000.000.000.00

Unplanned day off. Goose egg :(

Hope to make up for it tomorrow.

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
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Race: Beat the Heat (3.11 Miles) 00:18:11, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.503.000.000.000.000.000.007.50

I am still struggling to get into that "race" state of mind. This entire week I was not myself and my head never felt like it was on straight, be it at work or running. 

However, this was a race that some friends from church were doing and it had a free 1K race for the girls so we couldn't pass it up.

We showed up early and I did a brief 2.5 mi warmup down and up 11th. I felt ok but not on... Just before the race one of the directors came up to my wife and told her there was a special prize for the first woman across the finish line pushing a stroller. So she bagged her race and decided to go for the special prize.

Since this was a circuit race I had no delusions of winning and would be happy with a top 10 but more importantly want to get under the 18 minute mark again. I felt both were ambitious with the way this year has gone.

From the gun it was obvious there were some guns out today. There was a pack of 5 up front that quickly split to the three money spots and two "others", one a high school runner. Somewhere in the first mile FRBer, Steve passed me (I did not know who he was at the time). From that point on I went into autopilot. I was definitely not racing and was starting to question if I was even running. I was hoping for 5:30 and hit the first mile on target but that didn't really help energize me. I continued down to D St and went up the crazy steep block before circling around and heading back. The course was good and honest. My effort just wasn't there.

Around the 2mi mark the lead woman caught me. I started running alongside her hoping to get carried along. We started getting into a groove until the hill by the Firehouse. At that point she dropped back a little and I just went with the momentum. I caught and passed the high schooler and just made it to the finish line. It was not the type of race I wanted and though I made my top 10 finish that had more to do with who didn't show up than how I did.

I am happy that I am still moving in the right direction and continue to re-improve. But I really want to get back into the 17s so that I can start training for the 16s... I met a fellow blogger and did a cool down with him but since my memory for names is crap I will have to hope that he comments so that I can rightfully acknowledge him.

The good news is my wife was redeemed from her last race and not only won the stroller division but also her age group! So we ended up getting a nice $75 certificate to Bambara that we dined at that night with the family. A great experience for the girls since most of the other people at the restaurant were in tuxes to go to the opera...

I have to be happy that I am getting better and will leave it at that for now. One thing to note from my HRs below is that I am not in shape yet and need to start working on increasing mileage the next couple months.

WU, 2.5 mi: Avg. 7:48 HR 158

Mi 1: 5:29.1 HR 183
Mi 2: 6:03.9 HR 187
Mi 3: 6:08.3 HR 191
0.11: 0:30.7 HR 192

CD, 2 mi: Avg. 8:32 HR 159

For those of you who know me, you know that I am a number freak. I just updated my spreadsheet and noticed that the first two miles today were the exact same min:sec as my last 5K. How is that for consistency?

Adidas Adistar (flats) #2 Miles: 7.50RM 090416 Miles: 1.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Usual family run before church. Much better day than last Sunday. At least we weren't bedridden the whole day...

Pushing both girls.

Avg. 10:13 HR 121

RM 090416 Miles: 0.10Saucony Rides #6 Miles: 3.00
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
6.000.000.000.000.000.000.006.00

MMM: ? Yes but no time. My Garmin decided to die this morning :(

Had to get into work early to set-up a few things so I drove. Then since I didn't get enough of 11th on Sat did my Memory Grove overlook out and back from lab. Felt sluggish but not sure how much. I surged the Firehouse mile but have no clue what pace. Now on to a busy week...

Saucony Rides #7 Miles: 6.00
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
3.000.000.000.000.000.000.003.00

Another early start in lab. Just did the direct commute run... Garmin started working again after both my wife and I couldn't start it?... But didn't wear for this morning.

Asics DS-Trainer #4 Miles: 3.00
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
5.000.000.000.000.000.000.005.00

Strange schedule this week. In to work early for a meeting. But out of work early so I was able to run with the girls. The cool part is that when we got to SugarHouse the State CC meet was going on so we got to watch a little of that.

Avg. 8:25 HR 141

Asics DS-Trainer #5 Miles: 5.00
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
6.000.000.000.000.000.000.006.00

Just not feeling it this morning. Still with the strange schedule so I actually had the car this morning and ran from lab to the Memory Grove overlook. I thought I was going to work in some speedwork but just could not get the legs to wake up so I just did a run. It was early and quiet enough that I actually saw my fox friend. It has been probably a year since I saw it and it was in the general area as the last time...

Avg. 8:42 HR 144

Brooks Launch #1 Miles: 6.00
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
6.000.000.000.000.000.000.006.00

Don't know what my problem is this week. Maybe the "thought provoking" new definition for stressful week I've had or maybe the fact that everyone around me has been sick so maybe I am still fighting off germs. But this morning as with the rest of the week my legs and lungs just did not want to cooperate. I did the SugarHouse commute run and it was very nice out. Have a great weekend!

Avg. 9:11 HR 136

Saucony Rides #6 Miles: 6.00
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
8.000.000.000.000.000.000.008.00

Perfect timing today. Started the run just after the light rain stopped and stopped just as the rain picked up again. Did a family run pushing both girls past the tail gaiters  to Federal Heights, up that hill girl pushing the stroller and back home. Overall happy with how the week shaped up despite the fatigue etc.

Avg. 9:58 HR 131

RM 090416 Miles: 0.05Saucony Rides #7 Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Work related goose egg. But as Allie pointed out, a goose egg does not kill you. Plus this is my step back week. This is week 18 since I started "running" again. Still a long way to go but if the next 18 wk are as good as the last I will be ready for a spring marathon!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Well the hard work yesterday paid off and I was very happy with the lecture I gave. I slept in an extra hour this morning so moved my run to the evening. The Garmin crashed again so it does look like I'll have to get a new one :(... Just did the home loop. I pushed it some but was done by the end. It was cool, TWC had 33F wc, but it didn't feel that cold even with the slight drizzle.  

Asics DS-Trainer #4 Miles: 5.00
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
3.000.000.000.000.000.000.003.00

Knee a little sore this AM. May have been the freezing temp. Just did the direct commute run in. Only planning about 15 mi this week for my step back week. Current plan is to increase ~10 mi for every 8 wk block +/- ~5 mi/wk with the 9th week at 1/2 the average of the previous 8 wk. Did I loose you? 

Asics DS-Trainer #5 Miles: 3.00
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
2.000.000.000.000.000.000.002.00

It's going to be hard not to go over mileage this week...

Did a treadmill run to warm-up for my PT. 2 mi 8 min ea. ~132HR

Brooks Launch #1 Miles: 2.00
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
2.500.000.000.000.000.000.002.50

Just exhausted. Yesterday was a long day at work... Direct commute run in. Would have liked to throw in some quicker stuff today but between my mileage limitation and needing to set-up early in lab (again)....

Avg. 9:39 HR 141

Brooks Launch #1 Miles: 2.50
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
0.000.000.000.000.000.000.000.00

Planned rest day as part of the step-back week...

Have a great weekend and a fun halloween.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 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

Family run today. Pushing both girls. Knee a little sore :(. Otherwise a good run.

Saucony Rides #6 Miles: 5.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 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

Off for sleep and family fun... November is going to be a hard working month. Wish me luck...

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
126.003.000.000.000.000.000.00129.00
Saucony Rides #6 Miles: 32.50Saucony Rides #7 Miles: 26.00Asics DS-Trainer #4 Miles: 16.00RM 090416 Miles: 2.00Asics DS-Trainer #5 Miles: 28.50Brooks Launch #1 Miles: 18.50Adidas Adistar (flats) #2 Miles: 7.50
Night Sleep Time: 158.50Nap Time: 0.00Total Sleep Time: 158.50Weight: 0.00
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