Hangin' Loose

Nestle Art City 5k

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Location:

West Jordan,Ut,USA

Member Since:

Jun 14, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Started running Dec of 06

5k 20:00 Utah Human Race(08)

10k 41:09 Spectrum 10k (10)  40:31 DesNews 10k(10)

1/2 mary 1:30:36 Bryce Canyon Half(09)

Full 3:33:58 St George (09)

Finishing the Grand Slam 08 and 10

Finished my first sprint tri 1:23:30 (10)

Short-Term Running Goals:

2011 races...

May-  Ogden half (no goals)

Oct- SGM

Long-Term Running Goals:

Run Boston and do a Triathalon(did a tri)

Do a half Ironman and then a full

Personal:

Married to MrsFit:) and trying to keep up with her. And have 3 girls.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Avi-Bolt 2 Lifetime Miles: 93.80
Foundation 8e Lifetime Miles: 316.95
Foundation 9a Lifetime Miles: 398.13
Foundation 10a Lifetime Miles: 125.53
Running MilesSwimming YardsBike Miles
100.550.00203.75
Avi-Bolt 2 Miles: 20.30Foundation 9a Miles: 33.00Foundation 8e Miles: 47.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Running MilesSwimming YardsBike Miles
4.000.000.00

Great morning for a run.  Got out and ran with Jeff C, Jeremy and Aaron again.  We decided to do the 4 mile loop that we did on last week.  We had a slight wind again but it was better then last week by far.  Started out pretty good and Jeremy didn't die on me this time.  Jeff was saying he was going to quit and only do 1.5 miles at the start.  But I knew we were going to get him to go longer.:)  We also picked up the pace for the last mile on the downhill and where it flatted out for the last half mile.  Kicked it up a gear or 2.  And really kicked it up for the last 50 yards.  Felt pretty good.  I also wore my racing flats for this run.  Wanted to see how they were fitting and the last bit to see how they felt.  Feet felt light as air.  Looking good for the race this weekend.  No PR attempt but will hopefully a good race.

Mile 1 10:17

Mile 2 11:10

Mile 3 10:00

Mile 4 7:34

TT 39:06

Avi-Bolt 2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Race: Nestle Art City 5k (3.1 Miles) 00:22:16, Place in age division: 5
Running MilesSwimming YardsBike Miles
5.100.0019.50

Had a good race to today.  Plan was go out fast and hold on.  Was a mean hill that made it tougher.   But feel pretty good about it.  Even though I got passed by a ton of people.  Then Changed the course from the last time that I ran it too.  Something that I really love about this race is the raffle after it is over.  With a chance at some great prizes.  Which this time I won one of the best.  Which was a ladder.  Yeah a latter.  Its called a little giant latter system.  And when we looked it up on the internet sales for 360 dollars.  One guy kept trying to buy it off of me for 100 bucks. LOL  I see why now.  Ran with a couple of people I knew and had a good time besides suffering in during it.

At the first of the race I started at the front.  And was running uphill for the first mile.  Just slight but was getting hard to keep up the pace to the sub 7 that I was hoping for.  I was shooting for a 22 or so.  So when I hit the hill it really slowed me down and people were passing me.  But once I got to the top I relaxed and started speeding back up for the 2nd half which was all down.  The second mile was at the top of the hill at just over 9 miles.  And cut it back down to under 8.  So happy with that.  My performance is slowing coming back up.  So when I hit the finish like in 22 mins and 16 secs  I was happy with that.  And as it would happen to be.  Since we had issues with registering and the check.  They gave us some bibs and got them messed up.  So later when they called out Kristi's name and that she took 3rd place it was wrong.  But she still took it.  And when my AG came up and I didn't place I was a little surprised.  But when I checked the race results board.  I found that they screwed them up.  And that I had taken 5th place or would of if they had gotten it right.:)  So we kept the hardware.  And winning the latter made it even better.  What a great day.:)

Mile 1 7:05

Mile 2 7:49

Mile 3 7:01

TT 22:16 AP 7:09

PM-  After a little rest went for a bike ride with Patrick.  Out to daybreak and then out to 111 and back down.  Was a pretty good ride in great weather.

TT 1:08:52 Distance 19.58

Avi-Bolt 2 Miles: 5.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Running MilesSwimming YardsBike Miles
0.000.007.75

AM- Rode out to work today.  Was great temps for the ride.  Times I think were a bit slower and struggled up the hills on the ride.  With in the first mile I noticed my right foot was slipping.  So I didn't trust getting up out of the saddle or using my foot to pull up.  So it made things a bit tougher.  Good thing is that I didn't lose any of the screws.  And I should be able to tighten it back up and be fine. 

TT 29:52

Av speed 15 :(

Av Cadance 65 :(

TD 7.75

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Running MilesSwimming YardsBike Miles
4.000.000.00

Today is the first speedwork at the track.  And the first workout for SGM.  After the 22:16 5k time.  My current fitness has me at a 3:35 marathon.  So goal was to run this workout either the 3 1mile intervals or the 4 800s @ 3:17.  Had a big group for the run.  Oh boy did some of them have no clue what was going to happen.:)  Got 2 new comers to the group.  And so we had Peter, Jeremy, Aaron, Eric and Shane.  Eric and Shane being the new comers.  So I gave them the choice of what to do.  Only comment I got was that they liked the paces we did for the warm up.:)  LOL that is where we changed it to the 800s.  And on Thurs we will run a 5k so then we will know our paces next time for our runs.  So with 6 of us we headed out.  Had Pete go first and then I followed and we just kind of ran in a somewhat  of a line.  Worked out pretty good.  And after the 2nd interval we lost Jeremy.  Ended up only having enough time for 3 intervals by the end and got in a little cool down.

1st 800 3:15

2nd 3:20

3rd 3:15

So not really knowing what my paces should of been it worked out pretty good hitting them close to it.  Might have to start meeting a bit ealier or getting it going a bit faster next time.  So we will have enough time for the full workout.  But it was good for the first one anyhow.  Now lets see how many come back next week or even for Thurs run.

Foundation 9a Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Running MilesSwimming YardsBike Miles
0.000.0015.50

AM- Rode to work today.  Didn't ride home on Tues due to the wind being so bad.  Which was good my bottom was sure sore already.  It felt better today on the ride and with my shoes tightened up I was able to keep up the pace a bit better.  I like to get out of the saddle sometimes to pick the pace back up.  Was nice and chilly this morning for the ride too.  Really need to work on my cadance more and upping it back up again closer to the 70-80s

TT 28:56

Av Speed 16

Av Cadence 64

Top Speed 35

Distance 7.75

PM- Weather was starting to get bad.  But I made it before it got to ugly.  Felt pretty good for the ride home.

TT 22:22

Av Speed 21

Av Cadence 71

Distance 7.75

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Running MilesSwimming YardsBike Miles
5.000.000.00

Had a race today or so I told the boys.  Had Pete, Aaron, Eric and JeffC show up for the workout.  Plan was to run a mile warm up and then do some strides cool down and relax for the 5k.  And then run a race/time trial so we could figure out where we were all at currently.  Course was mostly straight with 1 turn and one out and back turn.  Not much of a breeze so it was great.  Temp was around 50 or so.  Turned at really good I was impressed with the guts of these guys.  They ran good and hard.  I was able to improve my time by a few secs over Sat race too.:)

Mile 1 6:39  Might of went out to fast here.

Mile 2 7:25 yeah what happened here?  Lost focus here I think

Mile 3 7:10

.1 40 6:42 pace

TT 21:55 AP 7:05

Aaron 23:26 AP 7:32

Pete 24:02 AP 7:44

JeffC  27:07 AP 8:43

Eric 28:58 AP 9:19

Now we all know where we are at pace wise for speed work and other workouts.:)


Avi-Bolt 2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Running MilesSwimming YardsBike Miles
13.000.0027.00

5am-  Meet up with Marty for a run this morning.  Goal for this run was 13 miles and at a 8:54 pace.  We picked a course with a lot of hills.  I think we hit 10 hills during this run.  So it was great for that.  And we tried to pick up the paces or push it harder up them.  Great running with Marty.  Was going to run with JeffR but no luck with him.  You can see the miles with the tougher hills in it.  And the first 3 are up hill and mile 6 had the temple hill up one side and up the other.  Missed about .3 due to not starting it again after heading down it.  Overall felt good on the run and finished strong.

Mile 1 8:54

Mile 2 9:12

Mile 3 9:13

Mile 4 8:44

Mile 5 8:35

Mile 6 9:27

Mile 7 8:22

Mile 8 8:47

Mile 9 9:25

Mile 10 8:24

Mile 11 8:28

Mile 12 8:32

Mile 13 7:37

TT 1:53:46 AP 8:45

10am-  Went for a bike ride with Tyler and his dad.  Did a loop around Riverton, Herriman, and back to WJ.  Pace wasn't to bad for me.  And was able to keep up alright with these guys.  We were planning on doing Rose Canyon.  But I haven't been up there before.  Ended up looping around by it and went up by Little Butterfield.  Legs and back feel good.

Distance 27 miles

TT 1:39:03

Foundation 8e Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Running MilesSwimming YardsBike Miles
0.000.0015.50

AM-  Nice ride out to work today.  Weather was looking good and hopefully it will be at the time that I go home tonight.  Felt a bit better on the hill climbs.  Had a long delay at the first light.  That I sat at for like 4 mins before finally going when it was clear.

TT 29:08

Av Speed 16

Av Cadence 65

Max 38

 

PM- Ride home seemed tougher.  And it was a bit slower.  Not sure if I tried to take the first hill to fast and paid for it for the rest of the ride.  Or just tired.  Just a slower ride all around.

TT 24:27

Av Speed 19

Av Cadence 67

Max speed 35

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
6.000.000.00

Track workout this morning.  Pete, Aaron, Shane, JeffC and Jeremy showed up to run this morning.  Our goal was to run 1600 x 3 @ our set paces.  Mine was 6:46 with 200m RI.  Got there early and ran with Aaron and Pete.  As we wait for the rest to show up.  So got in 2 miles warm up.  My first mile was pretty good.  Second started to slow down.  And 3rd I was really struggling.

1 mile 6:45

2 mile 6:52

3 mile 7:06

Had a mile cooldown to talk to everyone.  Was running late still after the run.:(  And didn't get as much sleep as I would of liked.  Going to need to figure that out quick.

Foundation 9a Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

Rest day today. My left calve seems to be giving me some grief.  Got a nice knot in it.  So opted out of riding to work today.  Bad thing is its such a good lookin' day.  Going to keep tring to stretch it out.  I think its just in the muscle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Running MilesSwimming YardsBike Miles
6.000.000.00

Tempo run today.  Got out for 2 miles ealier then the group meet up time to get in all the miles and not have to miss going late.  So plan is 2 easy 2 at 7:27 pace then 2 easy.  Made up something like that.  2 miles easy then ran with Jeremy, Aaron, Pete and JeffC.  Then did our 4 mile loop with uphill in mile 2 and downhill for mile 4.  Plan was to run the first warm-up and then kick it up a bit for say on the hill or just finish warming up and along the flat hit the pace of 7:27 and then with the downhill pick it up some.  Kind of explained the tempo run but it didn't seem to work with some of them.  We did great on the warm-up then kicked it up a bit on the uphill.  Didn't catch that mile explained the plan again for the next 2 miles.  And we took off at a good pace.  And I noticed I was going a bit fast for what I was needing to run.  And slowed it down.  Aaron kept pushing the pace.  I said I was planning on hitting the 7:30ish pace.  LOL he still kept pushing it.  Ended up really taking off his mile was just under 7 mins  And then screamed down the downhill for like a 6:14 or so.  I picked it up a bit more almost expecting to catch up to him at some point and he still was way out there and even put more time on me.  Pete was just a bit behind me this run.  And then Jeremy and Jeff brought up the rear in 39 mins.  Still improving there times on the 4 mile by another 3 mins.  And I guess Jeremy even walked again.  Explained the Tempo run again and hopefully a way for them to understand it better.  I am thinking with the next run of 1 mile warm-up 5 at a tempo pace and then 1 cool down they will see it better.:)

Mile 1 9:11

Mile 2 8:44

Mile 3 9:40

Mile 4 ???

Mile 5 7:17

Mile 6 6:27

Foundation 8e Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Running MilesSwimming YardsBike Miles
15.000.0034.50

5am run with JeffR.  The other guys had the Ragnar run today.  So it was just the 2 of us.  Goal was 15 at 8:57 pace.  I also did the same thing as last week.  And got up at 2am to eat breakfast and see if that would help with my energy levels later in the run.  Since it seemed to work out better last weekend.  And looked like it did this time.  Felt pretty good most of the run.  We ran the same course as I did with Marty last week.  And added on 2 miles up 7000s and still had .3 to go so hit the steepest part of the hill on mile 14.  Which was really tough without it being the one of the last miles.  And the downhill was fast for the last mile.  But really couldn't take much advantage from it.  Kept having to slow down the paces back into the 8s.  And really missed hitting the paces I should of.  But it felt good so we kept going.

Mile 1 9:03

Mile 2 8:28

Mile 3 8:36

Mile 4 8:05

Mile 5 8:21

Mile 6 8:24

Mile 7 8:03

Mile 8 8:09

Mile 9 8:16

Mile 10 8:11

Mile11 8:05

Mile 12 8:10

Mile 13 8:15

Mile 14 9:33

Mile 15 7:28

TT 2:05:11 AP 8:21

10:30am bike ride.  Rode with Tyler and his dad John again.  This time we kept it a flatter I think.  It was still a nice ride and paces felt pretty good.  This time we went down towards the point of the mountain.  By way of Redwood rd.  Headwind going and tailwind coming back.  Figuring out my gears a bit more and handling the hills better.  Learning a lot by riding with these guys.

TT 2:00:50

Distance 34.4

A S 17

A C 69

Max 38

Foundation 8e Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Running MilesSwimming YardsBike Miles
0.000.0015.50

AM-  Rode to work this morning.  Pretty uneventful really.  Cool and humid with not much of a breeze.  Legs were a tiny bit sore.  And feels better after it.

TT 27:57

A S 16

A C 64

Max 37

PM-  Rode back home felt good on the ride home.  Had a nice tailwind so it made it even easier and more enjoyable.  Didn't remember to get the stats off of the computer.  But sure it was more of a normal ride.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Running MilesSwimming YardsBike Miles
6.000.000.00

Speedwork!!!  Yeah one of the more enjoyable speed workouts.  This one is one where it gets faster and shorter distances as you go.  First is 1200, 1000, 800, 600 and then 400 with 200 RI.  So warmed up a bit with Aaron for a mile or so before the other 2 guys showed up.  Which was Shane and Jeff.  The good thing is those 2 are close to the same paces too.  And Aaron isn't to far behind me.  Gave everyone a sheet with what their goals were for the distances.  And so they could figure it out themselves.  I got to take a flashlight next time so I can see better.  Had a hard time seeing what I needed for some of my splits and just ran with it.  We all did pretty good.  Aaron was still a bit sore from Ragnar race he ran.  But the rest of the guys really nailed their paces well too.

Goal split/ actual split

1200- 5:02/4:53

1000- 4:09/4:08

800- 3:17/3:21  Missed this one dang it

600- 2:27/2:24

400- 1:37/1:27 Pushed it hard on this lap.

Foundation 9a Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Running MilesSwimming YardsBike Miles
0.000.0036.00

AM- Rode to work this morning.  Nice morning for a ride.  Feeling better today then on Mon and times seemed to be a bit faster too.  Focusing on a better cadence bit tough on the hills.  Plan is to ride home and drop off my backpack and go out for another 10-20 miles with Patrick.  Lets hope its not too hot then.

TT 27:40

A S 16.8

A C 66

Max 38

TDistance 7.75

PM-  Rode home from work.  Did it in like 24 mins and some change.  Then road with Patrick for another 20+ miles.  His legs were a bit shot from riding yesterday 42 miles.  So we kind of took it easier which was fine by me.  I just wanted to get in some good distance and time in the saddle.  So we kept it kind of more of a cadence ride.  Few hairy spots with road construction here and there.  So had to change up the route some.  Ended up riding our 20 mile loop backwards.  Was nice to change it up some.

TD 28.33

TT 1:40:46  with 24mins and change coming home from work.

A S 16.8

A C 67

Max 39.1

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Running MilesSwimming YardsBike Miles
6.750.000.00

Early morning run.  Got out at 4am and the heat is coming.  Was 70 or so with a South wind.  Got in 2 miles solo.  The first was warm-up then hit 1 mile at tempo pace.  Waited 10 mins for the rest of the guys to come.  And only Aaron showed up.  So we hit another warm-up mile which was into the wind and some uphill.  Then we started into the tempo again.  Goal was 1 warm-up then 5 at MP(8:12) then 1 cooldown.  Ended up being a mix of stuff really.  And last 2 was into the wind and uphill at parts.  Throwing off the paces a bit more.  I guess 3 at MP was good enough.

Mile 1 8:50

Mile 2 8:07

Mile 3 8:57

Mile 4 8:11

Mile 5 8:08

Mile 6 8:35

Mile .75 6:26(8:40 pace)

TT 57:17 AP 8:31

Foundation 8e Miles: 6.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Running MilesSwimming YardsBike Miles
17.000.0020.00

5am run with the boys.  Ran with Aaron, Richard and JeffR.  Had a good run out to the temple and back.  Then the 4 mile loop up and around 6200 to 7000th.  So last mile is downhill mile and 3rd to last is the mean uphill. I feel like I am getting back on course.  Goal was to run 17 at a 8:57 pace but with this crowd it ended up a bit faster again.  Ran with Richard and Jeff for the first 12-13 with them and then Aaron joined me for the longer run.  Messed up and stopped the watch around 7 to 8.5 or so.  So missed a few splits.  Restarted it at mile 10 to get the last 7 right.

Mile 1 9:07

Mile 2 8:17

Mile 3 8:28

Mile 4 8:17

Mile 5 7:57

Mile 6 8:02

Mile 7 7:57

Mile 8 8:20

Mile 9 4.15 (8:35 pace missed 1.5 here)

Mile 11 8:27

Mile 12 8:30

Mile 13 8:29

Mile 14 8:45

Mile 15 10:27 Mean uphill

Mile 16 8:57

Mile 17 7:39

TT 2:12:01 +12-13 mins

AP 8:32

10:30am  Went out for a bike ride with Tyler again.  Decided to take it a bit shorter today.  So went did the 20 mile loop in reverse.  Rode it in about 1:05 or so I think.  Didn't really check the computer after.  Finished up and then ran over to the pool to watch the girls swim.

Foundation 9a Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Running MilesSwimming YardsBike Miles
0.000.000.00

My hip flexor was a bit sore today when I got up.  Stretched it out a few times before church to help loosen it up.  Hope it isn't anything.  Will just have to make sure to keep an eye on that side and stretch it a bit better even.  Rest day....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Running MilesSwimming YardsBike Miles
0.000.0012.50

Went for a ride after work today with Patrick.  Just down to the Oquirrh mountain temple and back.  Had a bit of a late start  and finished up later.  More just talked and rode.  So an easy ride.  Not really sure of the times or splits or even care.  Had a good ride.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Running MilesSwimming YardsBike Miles
6.500.000.00

Felt a bit tired and not really into the workout.  Ate later and got to bed later then normal.  And was up a few hrs early talking with the wife and stuff coming up.  So when I got to the track I was feeling sluggish and not much motivation.  Just ran with Shane and JeffC talking about nutrition and goals.  So like yesterday it was more of a recovery/easy run.  Went a bit over time wise and so haven't even got in my stretch yet.  More just talking with the guys and helping them.  We ran 2 of the 5 1ks we were suppost to hit.  Still get in the milages for say.  Just not the intervals.  Really kind of just wanted to see what these guys were wanting to get out of the work outs.  And suprisingly they do like all the info and instruction I have been giving them.:)

Foundation 8e Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Running MilesSwimming YardsBike Miles
6.200.000.00

Met up with Aaron for our run this morning. Got in 2 miles before heading back to meet up with the rest for the run. Our miles were actually a bit faster then normal but I was alright with it. It was low 60s and very calm. Great morning for a run. So when we got back to the corner after runnings in the 8s. We wait around for 7 mins before calling it good. No one showed up again. Headed out for another mile warm-up with strides this time. We did like 5 in the next mile. Got to the corner and planned out our 5k. The same course as a month ago. And talked about not going so hard the first mile and trying to make the 2nd mile better and then finishing strong. My goal was to improve my time from last month. And was shooting for 20 20:30 if possible. So goal was to run 6:30ish paces. Or at least slow the first down to that pace. Worked pretty good for the most part. Felt I ran it pretty good and started using more of the techniques I have learned before. To stay focused and relaxed. First mile hit just about right and then in the 2nd there is a bit of a uphill that slowed me down some. Was getting upset that my paces were slipping so much. Did the turn around and heading back for the last mile just really started off slow too. I hate the turn arounds. I am not sure if it throws of the gps or if I really slow down that much crossing over the road and heading back. But the pace in the 3rd mile was starting to creep over the 7 min mark. But when I hit the slight downhill that you hit in the 2nd mile picked the pace back up to hit 6:50 and finished strong. Left the paper with my splits at home or somewhere. But finished 1:30 faster then last month. For a 20:20 and the first 3 miles of the run were like 25 mins and change.

Mile 1 6:30

Mile 2 6:40

Mile 3 6:50

TT 20:20

So after doing this 5k I think I will be changing my training up again. Not sure if I should just do the 3:15 or 3:20 since its right in between the 2. Will see what the guys on Sat say.:)

Avi-Bolt 2 Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Running MilesSwimming YardsBike Miles
100.550.00203.75
Avi-Bolt 2 Miles: 20.30Foundation 9a Miles: 33.00Foundation 8e Miles: 47.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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