| Location: Washington,UT,USA Member Since: Oct 26, 2012 Gender: Male Goal Type: Other Running Accomplishments: THE UTAH HALF TRIATHLON 2011
4:47:13 – total, 1:43:13 run, 2nd in age group
ST GEORGE IRONMAN TRIATHLON 2012
14:04:04 – total, 4:18:59 run
ST GEORGE HALF MARATHON 2013
1:23:37, 28 overall, 2nd in age group
Short-Term Running Goals: ST GEORGE IRONMAN 70.3 2013
Personal:
Married to my best friend for the past 21 years, we have 4 great kids and a dog, thankful for every day that I am able to run and be physically active.
Not really a blogger but I do enjoy reading about how real runners train.
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| | Running Miles | Swimming Yards | Bike Miles | | 318.04 | 47400.00 | 362.91 |
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| Asics 2170 Gray/green Miles: 59.76 | Saucony Kinvara 3 Miles: 96.63 | Asics 2160 Miles: 91.85 | Tarmac Miles: 341.78 | Asics 2170 Wht/mrn Miles: 69.80 | Grand Prix 4000 Front Miles: 31.26 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 21.13 |
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am- 7 miles, two silverstone loops. pm- 21.13 bike, little valley loop. easy 18.7 avg mph
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| Asics 2170 Gray/green Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.10 | 1500.00 | 0.00 |
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am - 2x silverstone loops one fast loop around the top.
pm - lunch time swim, 30 laps
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| Saucony Kinvara 3 Miles: 8.10 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - 5 miles easy with sally. | |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.84 | 1750.00 | 0.00 |
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am - 8.84 washington parkway turf farm loop. great morning, bright moon nice temp.
pm - 35 laps, lunch time swim
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| Asics 2170 Gray/green Miles: 8.84 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.24 | 0.00 | 0.00 |
| am - 4.24 one loop around silverstone with sally. 7:49 AP |
| Saucony Kinvara 3 Miles: 4.24 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 1750.00 | 0.00 |
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am - 2 silverstone loops one around the top 7:53 AP
pm - 35 laps lunch time swim. | |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 47.65 |
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am - 4 miles one silverstone loop with sally 7:50 AP
pm - 47 mile bike ride, sandhollow loop 18.6 avg mph. |
| Saucony Kinvara 3 Miles: 4.00 | Tarmac Miles: 47.65 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.10 | 1750.00 | 0.00 |
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am - two silverstone loops with one around the top. 7:44 AP
pm - 35 laps lunch time swim. 53.47/lap
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| | Running Miles | Swimming Yards | Bike Miles | | 4.25 | 0.00 | 0.00 |
| am - silverstone loop with sally 7:50 AP |
| Asics 2170 Gray/green Miles: 4.25 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.10 | 2000.00 | 0.00 |
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am - silverstone x2, 1 around the top 7:27 AP
pm - lunch time swim, 400, 4x100, 300, 3x100, 200, 2x100, 100, 2x50, 40 laps total
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| Saucony Kinvara 3 Miles: 8.10 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 1500.00 | 0.00 |
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am - silverstone loops, 1 short, 1 med & 1 long 8:22 AP
30 laps, lunch time swim 53.15/lap
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| am - 2 silverstone loops 7:40 AP |
| Saucony Kinvara 3 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 1750.00 | 0.00 |
| am - no run today upper hamstring pain pm - 35 laps lunch time swim 52.58 / lap
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - silverstone loop with sally, upper hamstring still a little sore. 8:20 AP |
| Asics 2170 Gray/green Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 1750.00 | 0.00 |
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am - 2x silverstone loops 1 around the top 8:15 AP. Hamstring felt a little better today.
pm - 35 laps at lunch. 51.67 /lap
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| | Running Miles | Swimming Yards | Bike Miles | | 8.10 | 0.00 | 0.00 |
| am - 2 silverstone loops 1 around the top 7:55 AP |
| Asics 2170 Gray/green Miles: 8.10 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.03 | 0.00 | 0.00 |
| pm - 1 long 1 med silverstone loops 7:24 AP |
| Saucony Kinvara 3 Miles: 6.03 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 23.80 |
| pm - over to snowcanyon entrance and back. 19.7 avg mph | |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.03 | 1500.00 | 0.00 |
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am - 2 silverstone loops 1 around the top 7:55 AP
pm - 30 laps lunchtime swim 53.13 /lap
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| | Running Miles | Swimming Yards | Bike Miles | | 8.07 | 0.00 | 0.00 |
| am - 2 silverstone loop 1 around the top. 8.17 AP |
| Asics 2170 Gray/green Miles: 8.07 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.08 | 1750.00 | 0.00 |
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am - 2 silverstone loops 1 around the top. 8:05 avg. pm - lunch time swim 35 laps 52.91 avg. | |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| am - 2 silverstone loops 1 around the top. 7.35 avg. |
| Saucony Kinvara 3 Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| pm - wccc, turf farm, washington parkway 8:00 avg |
| Asics 2170 Gray/green Miles: 8.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 2000.00 | 41.30 |
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am - swim, 400, 4x100, 300, 3x100, 200, 2x100, 100, 2x50 = 40 laps pm - bike, did the cruser loop then redhills parkway to snowcanyon entrance and back. 18.3 avg.
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| | Running Miles | Swimming Yards | Bike Miles | | 8.07 | 2000.00 | 0.00 |
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am - 2 silverstone loops 1 around the top. 7:50 avg
pm - lunch time swim. 400 wu, 3 x 300 30", 16 x 25 15", 300 cd, = 40 laps
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| Saucony Kinvara 3 Miles: 8.07 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - 1 siverstone loop 1 around the top. 7:24 avg | |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 2000.00 | 0.00 |
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am - 2 silverstone loops 1 around the top. 7:45 avg
pm - lunch time swim, 600 wu, 2x50 fast, 1x50 slow, 3x50 fast, 1x50 slow, 4x50 fast, 1x50 slow, 3x50 fast, 1x50 slow, 2x50 fast, 500 cd. = 40 laps
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| Saucony Kinvara 3 Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 19.95 |
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am - silverstone loop + 1med loop. 7:35 avg. pm - bike, smasher loop down through corral canyon. 19.0 avg mph |
| Asics 2160 Miles: 6.00 | Tarmac Miles: 19.95 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 2000.00 | 0.00 |
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am - silverstone loops 1 long 1 med 1 short. 8:20 ap pm - lunch time swim, 40 laps continuous 53.15 avg/lap
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| Asics 2170 Gray/green Miles: 10.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.08 | 0.00 | 50.40 |
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am - silverstone loop with sally. 8:09 AP pm - bike, to gunlock res and back. 18.2 avg |
| Tarmac Miles: 50.40 | Asics 2170 Wht/mrn Miles: 4.08 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 2000.00 | 0.00 |
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am - silverstone 2 long, 1 med loops. 7:42 AP
pm - lunch time swim, 500 wu, 10 x 100 10", 500 cd, 40 laps total.
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| Asics 2170 Wht/mrn Miles: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 16.40 |
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am - silverstone loop 1 fast around the top. 7:35 AP
pm - bike, lunch time ride, crusher loop back through corral canyon. 18.4 avg
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| Saucony Kinvara 3 Miles: 5.00 | Tarmac Miles: 16.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.09 | 2000.00 | 0.00 |
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am - 8 with fartleks, silverstone loops, 7:35 ap
pm - lunch time swim, 100wu, 4x50, 3x100, 2x150, 1x200, 2x150, 3x100, 4x50, all with 10" between 100cd = 40 laps
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| Asics 2170 Wht/mrn Miles: 8.09 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.29 |
| pm - bike 18, lunch time, little valley desert hills loop, 20.3 mph
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| | Running Miles | Swimming Yards | Bike Miles | | 12.12 | 2000.00 | 0.00 |
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am - slow steady silverstone loops, 8:25 AP
pm - lunch time swim, 40 laps continuous. 52.66 avg.
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| Asics 2170 Wht/mrn Miles: 12.12 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 50.00 |
| pm - bike, sandhollow loop 18.0 avg | |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.08 | 2000.00 | 0.00 |
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am - 2x silverstone loops 1 around the top. 7:35 AP, a little colder today 25deg, almost didn't run have been feeling a little sick the last couple days, glad i did felt good after.
pm - lunch time swim, 400 wu, 4x50 on 1', 3x100 on 2', 200, 3x100 on 2', 4x50 on 1', 400 cd = 40 laps
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| Asics 2170 Wht/mrn Miles: 8.08 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.24 | 0.00 | 0.00 |
| am - been sick the last few days. got out around 10 today and ran in the desert with sally. 8:34 AP | |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
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am –10x200 @39’ 200 recover in-between with a wu &cd 6.5
miles
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| Saucony Kinvara 3 Miles: 6.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 1900.00 | 0.00 |
| lunch time swim, 250 wu-4x50, 3x100, 200, 3x100, 4x50, 250cd = 38 laps |
| | Running Miles | Swimming Yards | Bike Miles | | 12.40 | 0.00 | 0.00 |
| am - dog pound, wccc, turff farm, parkway. nice run with a lite rain 8:04 ap | |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 22.00 |
| pm - road over to Ivans and back nice and easy. 18 avg | |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 1750.00 | 0.00 |
| am - one long one med sivlerstone loops 7:22 avg pm - lunch time swim, 35 laps continuous. 51.66 avg
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| Saucony Kinvara 3 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - silverstone loop one around the top, not feeling it today so only did 5. 8:08 avg |
| Asics 2170 Wht/mrn Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.25 | 0.00 | 0.00 |
| am - one silverstone loop 8:15 ap. really struggling this week don’t know if it’s because I’m
still a little sick or what.
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| Saucony Kinvara 3 Miles: 4.25 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 2000.00 | 0.00 |
| lunch time swim - 500 wu, 4x50 on 1', 2x 200, 4x50, 200, 10x50 on 1' = 40 laps |
| | Running Miles | Swimming Yards | Bike Miles | | 6.77 | 0.00 | 0.00 |
| ran up in cedar city between basketball games nice run up the canyon trail. 7:40 ap |
| Asics 2170 Wht/mrn Miles: 6.77 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 2250.00 | 0.00 |
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am - 1.5 wu, 4@ 7:20, 1.5 cd. 1 long 1 med silverstone loop in the light rain swim - 45 continuous laps 53.6 avg. | |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 2000.00 | 0.00 |
| am - 6 easy , silverstone loops 1 long 1 med. 8.10 avg pm - swim, 500 wu, 4x50, 3x100, 200 3x100, 4x50, 300 cd = 40 laps |
| Asics 2170 Wht/mrn Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.73 |
| bike - crusher loop 17.3 avg | |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.11 | 2000.00 | 0.00 |
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am - 6 easy, 1 long 1 med silverstone loops, 7:59 avg swim - 500 wu, 5x100, 5x75, 5x50, 5x25, 250cd |
| Saucony Kinvara 3 Miles: 6.11 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.66 | 0.00 | 31.26 |
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am - up to the church , washington parkway, turff farm, wccc. 8.23 avg pm - bike - little valley, bloomington, dixie college. 18.3 avg
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| Tarmac Miles: 31.26 | Asics 2170 Wht/mrn Miles: 10.66 | Grand Prix 4000 Front Miles: 31.26 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.23 | 2500.00 | 0.00 |
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am - 2 silverstone loops. 1.6 wu @ 8.20 pace, 4.35 @ 7.19 pace cd 1.28 @8.23 pace. pm - swim 2000 continuous @ 53.74 avg a little slow today. finished with 5x50 on 1' = 45 laps |
| Saucony Kinvara 3 Miles: 7.23 |
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| | Running Miles | Swimming Yards | Bike Miles | | 318.04 | 47400.00 | 362.91 |
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| Asics 2170 Gray/green Miles: 59.76 | Saucony Kinvara 3 Miles: 96.63 | Asics 2160 Miles: 91.85 | Tarmac Miles: 341.78 | Asics 2170 Wht/mrn Miles: 69.80 | Grand Prix 4000 Front Miles: 31.26 |
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