I'm retired from racing. Really.

Clarkston Gunsight Gallop

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Location:

Greenville,SC,

Member Since:

Feb 24, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I also maintain a blogspot running blog. Check it out. 

5k- 16:01, 1/2 marathon- 1:11:37, marathon- 2:34:16, 50k- 3:58, 100 mile- 15:19

Former World Record holder in 100 x 5k relay 

Ultra history:

8-100 mile, 1-100k, 9-50 mile, 2-40 mile, 14-50k-ish

12 wins, 5 CR's, plus four 2nd, five 3rd, 4th, 4th, 5th, 5th, 9th, 16th, 20th, 28th, and 38th place, with 1 DNF 

Short-Term Running Goals:

Goals for 2016

  • None

2016 Race Schedule

  • None

Long-Term Running Goals:

Unretire at some point

Run a sub-6 hr 50 miler

Win a 100 mile ultramarathon

Personal:

I have five cute kids. And I have some rockin short green racing shorts- I wear them mainly because it embarrasses my wife so much. I like ultimate frisbee, trail running, reading, and cheering for the Denver Broncos!   And I have the absolute best wife in the world.  And I used to run for the now-disbanded national Team Pearl Izumi- Ultra!

Favorite Blogs:

Miles:This week: 45.50 Month: 125.50 Year: 1201.00
XT Wings 3 Lifetime Miles: 235.00
Fastwitch Lifetime Miles: 82.50
Peak Lifetime Miles: 282.00
Fuel Trail 4 Lifetime Miles: 449.00
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Stinson Lifetime Miles: 440.50
Fuel 2 (road) Lifetime Miles: 448.50
Trail M2 2 Black Lifetime Miles: 263.00
Trail M2 3 Lifetime Miles: 145.60
Trail N2 2 Orange Lifetime Miles: 237.50
Road M3 Black And Blue Lifetime Miles: 287.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
227.0016.000.0012.200.00255.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles with the jogging stroller, around River Heights and the Island, all the way to Sumac.  Then wound my way back.  Warm outside, but my legs feel better.  Looking forward to tomorrow's run. 

Omni- 137 (I can't find my 766's right now so I only have 2 pairs of shoes)

I think I saw Dan towards the end of my run- I tried to catch him, but was too far behind.  Dan, did you run through River Heights/Providence around 7:30 pm?

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

2 miles of cross training this morning (frisbee).

Paul, Cody, Dan, and I met at 1 pm for a trail run.  Yes, it was hot- 88 deg in Logan when we got back, so I figure it was 75 or maybe even 80 deg on our run.  We did the Beaver Creek to Sink Hollow loop, which I had never done before.  Nice run, but too many ATV's and dirt bikes for my liking.  I felt ok on the first half but couldn't really get my legs going fast on the downhill portion- still decent pace, but I was struggling a bit for some reason.  I still finished the 13 miles in 1:42:36, which puts me at 7:53 average pace.  Not horrible for a trail run, but it wasn't steep so faster would have been better.  I did enjoy doing some nice downhill through a pine forest.

I was the only one without a GPS watch- and I am proud of it!  I will hold out!  Those guys are all slaves to their watches, now.

Paul was talking about Brautwursts for sale, so I stopped by the stand after and ate 2.  Yum yum.  Plus some ice cream and pop.

52 miles for the week- I was hoping for 70, but missed Monday and my Thur run was about 7 short due to time.  I will plan for 65-70 next week, which may be hard since I will be in hot Florida for 4 days.

806- 318 miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

It was hot after work, so I didn't run until after dinner at 8 pm.  I made up a new run, partly because I didn't want to run up the canyon and partly because I knew I would need water, since it was still above 80 deg when I started.

See if you can map this run- the park run.  I went from my house to Ryan's Place Park (River Heights) to Merlin Olsen park to Adams park to campus, stopping by the quad and the hyper fields.  Then I ran to Hillcrest park, Lundstrom park, up to 1500 N, down to 800 E (passing the USU soccer fields and Romney stadium), stopped by Old Farm for more water, ran to Mt Logan Middle School, all the way to Logan High School, over to the Cache County fairgrounds, Willow park, the golf course, then ran into Providence where I stopped by Alma Leondhart park before coming home.  Lots of parks!

I started ~7:40 pace, did most of my run around 7:00-7:15 pace, and finished under 7:00 pace.  It was still warm, but there wasn't too much traffic, so I didn't mind running on the roads.  15 miles, 1:50:45. A great run to start the week.

I am happy to report that the people of Logan are very active.  I saw frisbee games, football, softball, volleyball, croquet, and even a game of red rover.

Now, here is the challenge- what big parks did I miss?  First dam, the park near Blackhawk, and Spring creek middle school are the ones I can think of.  Let's see if any of you can find a route with more major parks that isn't any longer than mine.

766- 245

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles around the island.  1.5 hours ultimate frisbee.  I leave tomorrow for Florida.

Omni- 143

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.000.000.000.008.00

YEEHAW!

I'm in Florida now.  I ran in Logan before I left- 40 deg and raining.  I felt great.  8 miles, from my house to planet walk, 3 times along it.  I wanted to go fast.  I started at 6:30-6:35 pace, and got faster from there.  Felt like I was slowing mile 5, but my time was faster.  Finished at 6:10 pace.  8 miles, total time 50:47.  Great run, it felt good to go fast. 

I was going to run 4 miles once I got to Florida, but I have to wake up in 5 hours.  Tomorrow.

766- 253

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

0 miles today, which is too bad since my week was looking like a definite 70 miles and now 60 will be good.

I only got 3 hours of sleep last night before having to go into work early in the morning (late flight).  Then, I worked a very long day and didn't get to my hotel until 10 pm.  Needless to say, no run, which is too bad since I was looking forward to running on the beach.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I was at Kennedy Space Center to watch the shuttle launch, which was an amazing experience.  A few hours before the launch, I ran 10 miles.  5 of the miles were on deserted roads on the base that had water filled canals on both sides, with alligators all over.  It sure made my heart beat faster the whole time to hear strange noises and keep jumping.  When you are running 20 feet away from an 8-10 foot long alligator with nothing between you and him, it lets you know you are alive and makes the run anything but just another training run.  And, once again, the shuttle launch was awesome.

Omni- 153

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Last week was very long and tiring with little sleep.  I just could not get out the door for my long run on Saturday.  So, I did it today- 20 miles.  It was 80 deg or so when I started (5 pm).  I ran to the canal and up Logan canyon to just short of Guinavah Malibu.  I felt great at first- 7:15 to 7:30 miles.  By mile 6, though, I was tired- far more tired than I should have been, though I was not slowing down.  I started slowing by mile 7, although I tried not to.  My legs just had no energy (not a whole body fatigue, just legs- I think it is because I did not eat much food over the weekend).  I completed my whole run, but had slowed to well below 8:00 pace by the end.  The heat did not help, but my legs were just exhausted.  Now I travel to Alabama tomorrow- I am very tired of travelling for work.  Travel, 60 hour weeks, eating out, being in the hot south, and strange locales all make meeting my mileage goals difficult.

To bed now. 20 miles, 2:35.  Just glad to get the run over with and start the week with some good miles.

806- 338

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- 5 miles at 5:30 am along planet walk.  Felt a bit tired, but better than yesterday.

Flew to Huntsville, AL, where I will be the rest of the week.

PM- 4 miles on a treadmill in the hotel right before dinner.  I wanted 1 more mile but had to meet my group for dinner.  Plus, I am almost at 30 miles for the week- 3/4 of my total for last week already.

766- 258

Omni- 157

Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles in the evening resulted in a late dinner.  Hopefully I can get some or all of my miles tomorrow morning.

Omni- 167

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles in the evening.  Did a bit of a tempo for 1 mile at 5:50 pace.

Omni- 175

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles in the morning.  Getting ready for the race tomorrow.

Omni- 181

Weight: 0.00
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Race: Clarkston Gunsight Gallop (3 Miles) 00:17:24, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.003.000.000.000.005.00

I did the Clarkston Gunsight Gallop as a warm up for WBR next week.  Went about 90-95%, not all out racing.  There are only 50-100 or so runners, but it was a very competitive race for the size.  I have to say, though, it was HOT!  I wanted to be under 18:00 at least.

First mile was gradual downhill and then flat- 5:34, 4th or 5th place.  A dog was chasing my at the 1/2 mile mark during the warm up, but he was gone by the time the race started.  I was hoping he would actually still be around, maybe to slow down the 1st place guy some.  2nd mile was pretty flat, a few small rollers- 5:46.  Felt pretty good and passed a bunch to move into 2nd place.  1st place guy was a minute ahead- ends up he is a high school student who just finished the track season.  2nd mile is rather pretty, with a nice loop through the Clarkston cemetary.  3rd mile was gradual uphill- 6:02.  One guy gradually closed on me and passed me with 1/4 mile left.  I caught him with 50 meters to go, but used my extra energy catching him so he pulled away.  I really hate getting out-kicked.  But my time was 17:24, 5:48 average, which I was pretty happy with.  That is my estimated 10k pace and is about dead on for my fitness level.  Supposing I haven't done a single speed workout yet but have just been building my base, this wasn't too bad.  I also arrived home from Alabama last night after midnight (22 hour day!!!) and was so tired from a long week that I took a 4 hour nap this afternoon.  I was worn out.

58 miles this week- started with a long run, then had to fight to get the rest of the miles on a business trip, not too bad.

Also, I promised I would tell everyone how my wife did.  She goes on walks, but has not run for months.  She had to push the baby stroller and wanted to break 40 minutes.  Actual time- 28:31.  Good job, babe!

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 miles, from my house to the canal, then 2.5 times along the canal.  Wanted to do a moderate, even pace and the canal (1.33 miles long) is great for that.  Started at 7:15/mile pace, worked down to ~6:50 pace for most of the workout, then dropped to 6:40-6:45 for a few miles.  The last mile was 6:20 and I felt pretty good- fast leg turnover and no aches or pains, not even in my knees.  Total time 1:23:40, 6:58 pace.

Question- my goal marathon pace is 6:00/mile.  So, what would be my threshold pace and VO2 max pace?

766- 265

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Nice, easy, and hot medium-distance run with the kid and jogging stroller.  Planet walk, then over the blackhawk park, loop around some, then reverse the route. 

Finished with 90 minutes of frisbee (though I wasn't playing particularly well).  Does life get any better?

Omni- 190

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Met James and Paul at first dam and ran up to Guinavah Malibu and back.  Pretty easy pace, more of a "get the miles in" kind of run.  Came back a bit faster, but averaged just over 8:00 pace.  Hot day, though the shade was nice.  I think all three of us talked the other's ears off but we solved all the problems in the world.  On pace for a pretty good week, even with the race.

806- 349

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles (7:15-7:20 pace, last one under 7:00), twice along planet walk plus to and from my house.  I saw 5 or 6 snakes and 1 deer.  The snakes are typical, the deer was a first time occurance.  Strange to see him in the middle of town.

BBQ later with half the WBR team.  The race should be great.

766- 271

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Race: Wasatch Back Relay leg 11 (3.9 Miles) 00:27:05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.003.900.009.90

4 easy miles around noon to get the legs loose.

Met the WBR team at Paul's house at 3 pm, headed over to Merlin Olsen park at 4 pm.  Sasha started at 5 pm and it was hot!!!  95 deg or so.  I was in the second van with Dan, Walter, Drew, Clyde, (I was runner 11, so this is my spot) and James.  We drove to Liberty and waited for van 1 to finish- they showed up around 9 pm, 15 minutes behind Weber (thanks to a wrong turn), 2 minutes ahead of BYU.  I had to wait until 10:15 pm for my leg, by which time BYU had a 6 minute lead on us. 

My first leg was very hard, climbing 900 feet in 2.9 miles before dropping 360 feet in the last mile, half the road up to Powder Mountain ski resort.  I took the baton and immediately passed a team, then did not see anyone else the rest of the way.  The uphill climb was lonely, hard, dark, but a good temperature.  I felt like I was moving too slow (I was supposed to average 7:00 min/miles for the whole leg), but was borderline anaerobic so knew I could not go any faster.  After what seemed like an eternity (just over 22 minutes), I reached the top and the 1 mile left sign.  I absolutely flew on the downhill- my team could see my little headlamp and thought I was a biker, I was moving so fast.  They and the exchange volunteers started cheering me on from 1/2 mile out.  My last mile was under 5 minutes (probably 4:50 or so).  My running brakes had given out, so it was a good thing there was a small rise right before the exchange to slow me down and hand off to James.  Total time 27:05 (12 seconds slower than projected) and rather tired.  It is hard to not get your first leg until after 10 pm.

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Race: Wasatch Back Relay legs 23 and 35 (8.3 Miles) 00:00:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.008.300.0012.30

After James finished his first leg, we drove to East Canyon lake, where I was able to lay down and got somewhere between 1 to 1.5 hours of sleep.  Then van 1 arrived and it was our turn again.  BYU was 5-10 minutes ahead.  My van had some very hard, long legs but did awesome though many of them felt horrible (throwing up, etc).  I rode in the van until my next leg, leg 23.  It was pretty easy- 4.6 miles with rolling hills and a net gain of 112 feet.  Clyde handed off to me around 4:30 in the morning.  I started off fast and felt great, even on the uphills.  I passed 11 people but really didn't have anything to gauge my pace until I crossed the freeway at 3.2 miles (under 20 minutes, just slow of my 6:09/mile projected pace).  I finished strong with a time of 27:32, 44 seconds faster than projected.  I felt very energized and enjoyed this leg- nice cool weather, not uphill, and actually had runners to pass.  My second leg last year (Trappers loop) was also my best, which is interesting.  My overall fatigue/lack of sleep hit me right when I finished, though, but I forced myself to eat and drink a bunch while we waited for James and drove to Midway.

At Midway, I got 30-60 minutes sleep on the grass before it was time to run again.  My van did great (Dan passed 50+ teams on his leg), with Drew and Clyde showing their intestinal fortitude with fast times up Ragnar (combined 7.6 miles, 3100 feet up in 68 minutes- under 9 minute miles while running straight up a mountain).  My last leg ran the final 0.9 miles to the top of the mountain, then was a quad-burning, lung-busting, body-cramping 2.8 miles more with 1200 feet down, with probably 900 feet of descent in 1.8 miles (almost 10% grade).  I reached the top in 6:00 min (6:30 pace uphill, so I was happy), then started the screaming downhill.  It was awesome, but painful.  My body did not cramp up, though I have some very nice raw spots on my heels.  I was running as fast as I could, barely having time to see where I was stepping and almost tripping a few times.  I did the first 1.5 miles downhill in 7 minutes (4:40/mile pace).  I hit a small incline and slowed down a touch, but tried to regain my speed on the downhill again.  Then, with about 1/2 mile left, there was a rather large and very, very unexpected uphill (it probably wasn't more than 200 meters long, but seemed huge).  It slowed me to what felt like a crawl.  I finally crested it and resumed a more gradual downhill, running at maybe 5:30-6:00 min pace to the exchange.  Total time 20:56, 5:39 average (this seems a bit slow given how fast I was running, either meaning the uphill took longer than I thought or the leg was a bit long).  I was exhausted and had run out of gas, not surprising given how hard I was running on the first 3 miles plus the total relay with little sleep.  James took the baton and we drove to the finish, running across as a team in 18 hours 30 minutes.  It was a great race and a priviledge to run with the team.  I look forward to doing it next year and giving Weber/BYU more of a run for their money.

One funny note on the last leg- half way down I caught a runner who didn't want me to pass him.  He hung with me for a minute, then asked what team I was on.  I answered and repeated the questionvto him.  He told me he started at 8 am, and I told him we started at 5 pm.  He immediately slowed down a ton and said, "then I don't feel so bad about letting you pass me."  As I pulled away, he shouted "How old are you?"  I answered, "28" and then heard him say, "Holy crap."  I was too far away to ask what he meant by that, but since he was definitely younger than me, I think he felt I was real old.  28 is just reaching the distance running peak and I don't feel old, but I imagine I will have many more experiences like this in life.

Good race.  I slept the whole drive home and for about 4-6 hours once we arrived.

Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

I hoped to get a good 16 mile run in today, but was sorely mistaken.  Get it- sore-ly?  Ok, sorry, bad joke.

I hoped I could get a 12 mile run in but was very, very sore still so figured I would see what happened.  I looped around the island a bit, then ended up on the canal and ran it back and forth twice.  My pace was 8:00-8:15/mile, and I was sore.  I could feel the soreness in my legs with each step.  Finally, after 8 miles, I decided to try and do the last 4 miles a bit quicker (though I was happy just to be able to run all 12 miles).  I hoped to at least be sub-8:00, but I must have felt a bit better than I thought.  I did the last 4 miles in 29:33, 7:22 average.  Good run supposing how sore I was, and a good start to 70 miles this week (hopefully).

766- 292

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

2 hours of frisbee and an easy run.  Just a tinge of lingering soreness.  Hot- about 90 degrees at 7 pm.  I feel sorry for the St. George people in the real heat.  But I can understand how they feel- I can never run in the mornings (except Saturdays), so usually have to either run in 90+ deg or wait till after 8 pm, which my wife doesn't like since it makes dinner so late.

Omni- 194

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

I got home from work late but it was still 91 deg when I started my run.  I wanted to run in the shade so I ran over the planet walk and ran it back and forth... 6 times.  Must be a record.  But it sure beats a treadmill, which is what the St George guys were talking about for afternoon runs.  I did the first 12 miles at 7:20-7:30 speed, then did the last two at 7:03 and 6:40 pace.  Good run, especially given the heat.  The soreness from WBR is about gone.

14 miles, 1:42:36

Omni- 208

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

1.5 hours of great frisbee (you missed out, James) and a run up Logan canyon.  Felt very tired- I think it is a combination of not eating enough recently, dehydration, and not enough sleep.

766- 298

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Supposed to do 8, but only had time for 7.  Ran to Merlin Olsen park, then to the planet walk and then home.  Hot (above 95 deg).  Pushed the kid the whole time.  Long run tomorrow- plan to be above 70 miles this week!

Omni- 215

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.005.000.000.000.0021.00

Long run this morning- it is so nice to be able to run in the cool mornings at least one day per week.  Started at Hollow Road, ran 3 miles and met James.  We ran up Blacksmith Fork till the Hyrum hydro park- easy pace up (especially the first mile with a VERY strong headwind).  We did some marathon pace miles on the way down- 2 fast miles (5:56, 5:58), then 1 slow, 2 more fast (5:51, 6:00- mile marker may have been a bit off), 1 slow, then 1 more fast (6:03, which isn't bad since we ran most of the way up the big hill into Hyrum).  Added a few more miles to make 20 even.  I felt pretty tired by the end- my legs were out of energy.  But it was nice to get 70 miles this week.

Did some ultimate frisbee afterwards, which I will count as a cross train mile to get me to 70 for the week.  Then went and watched Paul and Cody finish the Logan Peak run- what a course!  5 1/2 hours for 26 miles!  Good job, guys- I imagine they are taking a nap now but will write later.

Omni- 235

Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
227.0016.000.0012.200.00255.20
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