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Bluegrass 10k

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

A bunch of Marathons -- PR - 2:48:53 (Fall 2014)

A bunch of Half Marathons -- PR - 1:19:20 (Aug. 2015 - Converted)

10k - 36:30 Unaided // 35:25 (July 2014 - Aided)

5k - 17:28 (Aug. 2015)

1mi. - 4:58 (July 2014 - Track)

 

Short-Term Running Goals:

 

5/16: G. Canyon - R2R2RGot It!! (about 13 hours)

6/22: Series 5k - 17:xx   17:47

9/28: Mill Race Marathon - 2:49:xx

11/9: Tunnel Hill 100 - Let's Finish the distance !  

 

Long-Term Running Goals:

R2R2R in Grand Canyon  5/18/19 

Wonderland Trail, JMT,

Marathon < 2:45

Half Marathon < 1:18

Top 10 in Bluegrass 10k

5k < 17

Personal:

400m/800m competitively in track in high school.  Took 15 years off. Started running again in 2010.  Married to my beautiful wife, Tiffany, with 2 little boys, now 4 and 6.  I'm a civil engineer working for the Indiana DOT in Seymour, IN.   I live in a slightly larger town about 20 miles north - Columbus, IN.  Originally from Lexington, KY.

 

Favorite Blogs:

Miles:This week: 18.30 Month: 256.95 Year: 1815.83
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 964.88
Vilano Bike On Mag Trainer Lifetime Miles: 125.25
Saucony A5 - Green Lifetime Miles: 165.24
Saucony Peregrine - Black Lifetime Miles: 426.07
Saucony Kinvara 6 - White Lifetime Miles: 613.66
Hoka One Infinite Lifetime Miles: 891.17
Red Peregrine Velcro Lifetime Miles: 267.10
Red Peregrine NO Velcro Lifetime Miles: 133.30
Clifton 4 Blue 1 Lifetime Miles: 128.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
194.759.2826.591.13231.75
Brooks Ravenna 3 - Blue Miles: 46.50Brooks Ravenna 3 - Red Miles: 122.10Saucony Kinvara - White And Red Miles: 35.33Blue Nishiki 10 Speed Bike Miles: 127.88Swimming Miles: 1.69IN State Park Hiking/Trail Running Miles: 7.90Brooks Ghost 4 - Red Miles: 20.25Nathan's Lightweight Racing Bike Miles: 23.50
Weight: 147.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

1pm: Sloow 8 mi. in the heat - legs hurting, hot outside, 8.3 miles.  That is all :)

8pm: cooled off to 82 deg. - 3mi. slow (w/ dog only 1.5 since Indy was behaving awfully today) around neighborhood loop

Brooks Ravenna 3 - Blue Miles: 11.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5pm -- hot again.  Taking it easy for BG10k in Lexington on the 4th:

Easy 6, Terrace Lake out and back - 49:45

Super slow and easy jog in the grass with the dog after dinner - 2mi.

Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off - BG 10k tomorrow in Lexington, KY

Weight: 0.00
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Race: Bluegrass 10k (6.28 Miles) 00:40:07, Place overall: 59, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.086.280.000.007.36

My legs were fried for this race - Race number 4 in 12 days - 3 x 5ks, and this one was a long, hilly 10k.  Wanted something like 37:30, but pace seemed faster than my legs had in them and the temp was in the low 80s to boot - crash and burn... :)

5:55, 6:02, 6:50, 6:23, 6:55, 6:25, 1:37

My watch read 6.28 mi.- 40:08.9

A month off from races seems totally necessary - thankfully, that's what I have on my schedule. 

8 PM bike ride: 12.6 miles over to Mill Race Park and back - thankfully I was not hit by any fireworks :)

Saucony Kinvara - White And Red Miles: 7.36Blue Nishiki 10 Speed Bike Miles: 12.60
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM recovery workout:

13.3 mi. bike to Mill Race Park and back - 48:06,

3mi. easy run around neighborhood - 25:48, dip in the neighborhood pool (not refreshing :( - water was about 80 deg. :( ), 1mi. easy run - 8:22

8pm easy run - 4 mi. - 31:54

Blue Nishiki 10 Speed Bike Miles: 13.30Brooks Ravenna 3 - Blue Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 1 mi. on the bike - I turned around in my neighborhood, realizing that I did not have time to make it to work on time if I biked :( -- 2 mi. easy jog around neighborhood - 17:39

5PM: 8 mi. slow in the heat (100 degrees) - 8mi. - 1:06:26

Taking off to Lexington and Lake Cumberland (KY) early tomorrow !! :)

Blue Nishiki 10 Speed Bike Miles: 1.00Brooks Ravenna 3 - Blue Miles: 2.00Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Lake Cumberland - Nice little jog up the boat ramp to the car to get a girl's bag :)  About 400 yds of swimming to the shore and back from boat.  Other than that - all relaxing.

Swimming Miles: 0.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AN exhausting day at the lake yesterday.  100 degrees and lost my hat early in the morning, when it blew off - managed to not get sun burned - found some 110 SPF.  Somehow, Tiff still got burned - even applying and reapplying 110.

Easy jog in the evening with the dog. 2mi. - prolly about 10 min. miles.  IT was starting to lighning and thunder

Brooks Ravenna 3 - Red Miles: 2.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM run:  Thankfully, it is cooler today - mid 80s.  12 mi. buildup - out to Harrison Lake and back.  I felt exhausted before starting this run, so I'm happy that I made it out the door.  About 8:30-9min. miles for first half and then steadily increased pace up through 11.  Last mile -cooldown.

Brooks Ravenna 3 - Red Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: rec. miles --

6mi. - 50:10 before dinner,

2mi. - 17:50 after dinner   

Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

PM track workout: 90 deg. and sunny

Yasso 800s

2 mi. WU,

6x0.5 mi. w/ 0.25 mi. rec.: 2:57, 2:54, 2:58, 2:52, 2:52, 2:57

1.75 mi. CD

Eventually, I would like this to become 10 reps at 2:50...

Brooks Ravenna 3 - Blue Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

easy run around the neighborhood.  Recovery going well - feeling fresher every day - that sounds strangely like a drug addict :)

6 mi. - 50:15

Brooks Ravenna 3 - Blue Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Off work today - AM easy run: 5mi. - 39:15

PM bike to Mill Race Park and back - 12.66 mi. - 47:20

Blue Nishiki 10 Speed Bike Miles: 12.66Brooks Ravenna 3 - Red Miles: 5.00
Weight: 0.00
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Race: "The Melt Down" (3x5k's) (9.32 Miles) 00:55:01, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.009.320.0015.32

The Meltdown Race - This was fun! Morning races with three 5ks in Shelbyville, IN.  Fortunately, the weather was very good - it really cooled off from the 90s-100s its been all week.  In race 3 it actually started drizzling a little bit, so no real melt downs here :)

3x5k's: 8a, 9a,10a

I actually forgot my watch today :(

1 mile WU jog,

8a: First one went fairly well - A bunch of the younger guys went out too fast on the fisrt mile as usual, and slowly started coming back.  Until that started, though, I was running about 10th.  A couple guys never faded, and were first and second places in all 3 races.  I managed 3rd place in the first of the the three, finishing in 18:23.  This time has become my standard plateau, it seems, and will not improve until I do actually take more time off from racing.

2mi. jog in between to keep the legs loose and the blood flowing,

9a: Second race, was very similar, but another guy stepped it up and actually ran faster than he did the first race, and stole 3rd from me.  I ran a decent 18:3? and finished 4th.

1mi. jog,

10a: Race three I was really feeling it in the legs at about mile 1.5.  I managed barely over 19:00 and placed 5th.

2 mi. CD jog

Saucony Kinvara - White And Red Miles: 7.22Brooks Ravenna 3 - Blue Miles: 8.10
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.270.000.000.006.27

Cross train/ Easy run day today:

AM: Mock Sprint Tri

The weather was very nice this morning for all things cardio - warm enough for swimming, cool enough for running (not too far, though :) )

Put on the hydration pack, full of water and headed over to pool

800m - 40 lengths in the neighborhood pool (deserted, thankfully) - 24:36.  I was all backstroke on this one - I can't breath correctly for freestyle :)

changed into bike/dry shorts, threw on the hydration pack, and hopped on the bike which was chained up outside the pool - 17.9 mi. bike - 60:38 from neighborhood pool to Mill Race Park on People Trails and back over down county roads. Back over to chain the bike up at Starbucks :)  -- what a great transition area :)

Straight in to run - slooow run, but with about 15 lbs of hydration pack with other stuff in it.  Also, I'm still hurting very much from yesterdays races, so I made myself a deal - if I actually completed swim and bike in decent enough efforts, I would def. go real slow on the run.  3.1 mi. with added wt. - 28:22.

Looks like my Sprint Tri time without transitions, would be - 1:53:36 - putting about last place in last years Columbus Sprint Tri :)

Then I got some Starbucks treats...

easy bike ride back home: 4.33 mi. - 18:26

PM: easy 3.17mi. after dinner - 26:28

Swimming Miles: 0.50Blue Nishiki 10 Speed Bike Miles: 22.22Brooks Ravenna 3 - Blue Miles: 3.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.370.000.000.003.37

PM rec. workouts: easy 10 mi. on bike CR 150 to CR 450... - 40:10

easy 3.37 mi. - 27:37

Blue Nishiki 10 Speed Bike Miles: 10.00Brooks Ravenna 3 - Red Miles: 3.37
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.000.002.25

2.25 mi. super slow around neighborhood.  Had way too much to eat today :) 

Brooks Ravenna 3 - Red Miles: 2.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM workout:

Easy 4.64 mi. around neighborhood with dog - 40:36,

9.6 mi. bike to and from Jimmy Johns - 38:37,

Easy 3.36 mi. with strides - 27:22

 

Blue Nishiki 10 Speed Bike Miles: 9.60Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM Bike: House - County Rd 300 and back - 12 mi. - 47:19

Blue Nishiki 10 Speed Bike Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.003.150.006.25

AM: 800m lap swimming in the pool, 1mi. easy jog

PM: Seymour 5k race - I'm not even gonna count this as a race entry - about 80 people in the race - 2 or 3 high school kids that broke 20 min.  Ran first 2 miles in about 6 minute pace and then got really sick to my stomach and slowed down to a 6:45 pace.  Time was like 19:3?  To bad - would've won the thing it if not for the stomach thing - the 1st place kid ran about 19:00.

About 0.5 mile warmup and 2mi. CD.

Saucony Kinvara - White And Red Miles: 5.25Swimming Miles: 0.50Brooks Ravenna 3 - Red Miles: 1.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.900.000.000.0016.90

AM easy run out to Grandview LAke and back to house. 14 mi. - 1:53 - about 8:05/mi.

PM rugged hike at BC PArk - some healthy climbs really got the heart rate up there.

2.9 mi. hiking - 1:15

IN State Park Hiking/Trail Running Miles: 2.90Brooks Ravenna 3 - Red Miles: 14.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.383.000.000.009.38

am: 3.33 mi. easy w/ dog,

Nooner: 45 minute core/plyo "Boot Camp" drills, 2.05 mi. - heated up today ~95deg.

8:30pm: 1mi. WU, 3mi. MP buildup (6:53, 6:46, 6:36)

Brooks Ravenna 3 - Red Miles: 9.38
Weight: 150.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice and Easy recovery 8 mi. - Tipton Lakes and Back, about 9 min. miles

Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

90 degrees and humid today here in Indiana.

PM Track workout:

1.5 mi. WU,

8x0.5mi. w/ 0.25 mi. rec. jog (2:51, 2:52, 2:48, 2:50, 2:52, 2:53, 2:55, 2:52) 

0.5mi CD

Targeting 2:50:00 marathon in the fall, so still a little slow on these.  Need to hit 10 of these under 2:50 several times before Sept.

Saucony Kinvara - White And Red Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Its super hot today (about 100) and sunny - UV must have been about 10, because I burned in the hour I was out today. 

Slow 2.8 mi. - 27:40, over to Terrace Lake for open water swim - ~300m out to dock and back. The water felt great in the rather oppressive heat, but I was a little timid.  The only real significant open water swimming I had done was at Lake Cumberland (after more than a few Bud Lights :)

I've signed for my first tri - Its a week and half from now, so I figured I'd better get some open water swimming experience! :)  I was exhausted after 8 minutes, partially because my adrenaline was pumping from all the snake holes I saw walking up to the water :( but mostly because I am a horrible swimmer - no freestyle breathing pattern for me, all head above water :)

Anyway, after I got my shoes back on and caught my breath, a slow 2.8 mi. back to the house - 24:20,

and then another 2.4 mi. with the dog after some much needed hydration - 21:51

Swimming Miles: 0.19Brooks Ravenna 3 - Red Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

PM run - nice weather today - much cooler and overcast.  Easy 5 mi. - 46:15, easy 6.5 mi. bike - saving it up for tomorrow's long run... 

Blue Nishiki 10 Speed Bike Miles: 6.50Brooks Ravenna 3 - Red Miles: 5.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Starting to love this work schedule - being off on Friday's - 

AM LSD: Grandview Lake and Back - this is my new favorite course - it goes out 6 miles on low volume CR's to a lake community.  Its fairly hilly, but good scenery.

Anyway, really slow today, but got the mileage in.  I really started struggling near the end.  I think totally due to dehydration.  The tank hit empty at about 14...and had to make a bathroom stop in the woods around the lake - zero poison ivy to report :)

18 mi. - 2:38:31

PM: 2 mi. easy after dinner w/ dog -- night run :)

Brooks Ravenna 3 - Red Miles: 20.00
Weight: 144.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.003.000.758.00

AM: 4 mi. bike over to Tipton Marinato meet Nathan (Freyguy), 24 mile bike ride with Natedawg :).  Took a nice ride around the Grandview Lake, Tipton Olympic Dist. Triathlon Course.  He is very graciously letting me borrow his super fast and light racing bike for the Sprint Triathlon next weekend.  Got to kind of test it out today for a couple miles.  Looking forward to riding this this week and in the race next Saturday.  Good XT workout and nice ride! 

PM: New shoes - Brooks Ghost 4 at Dick's store in Greenwood.  Silly to spend an extra 20 dollars on Ghost 5 when my size and fit in Ghost 4 is sitting rt. next to them.

8mi. - 2 mi. easy w/ dog - 17:38,some light core and leg work after dropping the dog off,

3 mi. buildup threshold run (6:15, 6:03, 5:55),

1 mi. rec. jog, 3x0.25mi. strides (78, 82, 74), 1 mi CD

Blue Nishiki 10 Speed Bike Miles: 28.00Brooks Ghost 4 - Red Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Tipton Sprint Tri. mock run through.  4mi bike over to Tipton Marina, 400m swim (OW) out to little island from the marina - beware of boat ramps - they are slippery :), 12 mi. bike on the borrowed road race bike from Nate - while moving ~ 23mph! :), easy 1.25 mi. jog.  Really working on transition and the feel of going from swim to bike.  If I can mange to not be in the water for 30 minutes on Saturday, I should be able to do okay for my first Tri.  4mi. easy bike back home.

PM: Trail running at BC Park - Trail 9 - 2.5 miles out and backto Taylor Ridge.  Good climbing, slower pace, but good effort. 

During Olympic sinchronized diving: 20 minutes of core and leg work with Tiff's new Pilates DVD before the swimming and gymnastics.  Damn! Come on Lotche! :)

Swimming Miles: 0.25IN State Park Hiking/Trail Running Miles: 5.00Brooks Ghost 4 - Red Miles: 6.25Nathan's Lightweight Racing Bike Miles: 19.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: easy 6 mi., Terrace Lake and back - 48:00.  The new shoes are slicing in to the outside of my right ankle.  What the hell, Brooks?  Previous Ghost 4's did not do this.  I guess each shoe varies.  My legs felt fairly fresh, considering the 3 hrs. of XT yesterday

Brooks Ghost 4 - Red Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.120.388.50

This is a weak version of Kevin Castille's workout that I saw in Runner's World Aug. issue.

PM Track Workout:

WU:  1 mi., 5x200m w/ 200m rec. (43,42,41,41,43), 600m jog

4x1000m (3:43, 3:41, 3:46, 3:47), 1200m jog,

400m - 1:06, 400m jog,

200m - 0:31,

0.4 mi. CD (before the storm hit)

 

8:30PM quick transition run through, working on sprint speeds with transition between bike and run:

bike 4.5 mi. on Nate's fast bike - 14:34 (19 mph), after forgetting to turn my foot and get a foot loose and falling sideways on the bike right out in front of my house :), I did get my foot unclipped off the pedal, changed into running shoes and took off - managed a very uncomfortable/tight mile in 6:42 

 



Saucony Kinvara - White And Red Miles: 7.50Nathan's Lightweight Racing Bike Miles: 4.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
194.759.2826.591.13231.75
Brooks Ravenna 3 - Blue Miles: 46.50Brooks Ravenna 3 - Red Miles: 122.10Saucony Kinvara - White And Red Miles: 35.33Blue Nishiki 10 Speed Bike Miles: 127.88Swimming Miles: 1.69IN State Park Hiking/Trail Running Miles: 7.90Brooks Ghost 4 - Red Miles: 20.25Nathan's Lightweight Racing Bike Miles: 23.50
Weight: 147.00
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