# I am the Watcher. I am your guide through this vast new twtiverse.
# 
# Usage:
#     https://watcher.sour.is/api/plain/users              View list of users and latest twt date.
#     https://watcher.sour.is/api/plain/twt                View all twts.
#     https://watcher.sour.is/api/plain/mentions?uri=:uri  View all mentions for uri.
#     https://watcher.sour.is/api/plain/conv/:hash         View all twts for a conversation subject.
# 
# Options:
#     uri     Filter to show a specific users twts.
#     offset  Start index for quey.
#     limit   Count of items to return (going back in time).
# 
# twt range = 1 1589
# self = https://watcher.sour.is?uri=https://nahongvita.run/user/bmallred/twtxt.txt&offset=489
# next = https://watcher.sour.is?uri=https://nahongvita.run/user/bmallred/twtxt.txt&offset=589
# prev = https://watcher.sour.is?uri=https://nahongvita.run/user/bmallred/twtxt.txt&offset=389
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-11-15-09-11-29.fit: 5.02 miles, 00:10:08 average pace, 00:50:55 duration

#running
bmallred
nahongvita.run
View Thread
Pinellas County Running: 5.02 miles, 00:10:08 average pace, 00:50:55 duration
first run after HM. casual pace
#running
bmallred
nahongvita.run
View Thread
St. Pete Run Fest - Half Marathon: 13.29 miles, 00:09:35 average pace, 02:07:25 duration
it rained pretty hard for a bit.
had some trouble breathing at the end too. some discrepancies with chip time but whatever. i had a blast for my first HM!
#running #race
bmallred
nahongvita.run
View Thread
St. Pete Run Fest - Half Marathon: 13.29 miles, 00:09:35 average pace, 02:07:25 duration
it rained pretty hard for a bit.
had some trouble breathing at the end too. some discrepancies with chip time but whatever. i had a blast for my first HM!
#running #race
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-11-12-16-20-47.fit: 1.02 miles, 00:11:46 average pace, 00:12:00 duration

#running
bmallred
nahongvita.run
View Thread
Pinellas County Running: 1.02 miles, 00:11:46 average pace, 00:12:00 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-11-09-04-06-55.fit: 6.59 miles, 00:09:31 average pace, 01:02:39 duration

#running
bmallred
nahongvita.run
View Thread
[HM [04;04;03]: 6 mile run](https://staystrong.run/user/bmallred/activity/87e11ecf-7b0f-48de-b329-ab52647fd9a9): 6.59 miles, 00:09:31 average pace, 01:02:39 duration
last scheduled run of the block
#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-11-07-08-58-45.fit: 4.56 miles, 00:11:25 average pace, 00:51:59 duration

#running
bmallred
nahongvita.run
View Thread
[HM [04;04;01]: 3 miles with strides](https://staystrong.run/user/bmallred/activity/38db9a40-ef13-4b94-85f2-c8be5c6122bb): 4.56 miles, 00:11:25 average pace, 00:51:59 duration
nice run with beth
#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-11-05-04-31-02.fit: 8.55 miles, 00:09:51 average pace, 01:24:12 duration

#running
bmallred
nahongvita.run
View Thread
[HM [04;03;06]: 8 mile run](https://staystrong.run/user/bmallred/activity/98a99a6f-9ce5-44f9-af35-c3c23ba6df58): 8.55 miles, 00:09:51 average pace, 01:24:12 duration
last long run of the block. felt great and just zoned out.
95% humidity and 68F dew point
#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-11-03-10-52-16.fit: 4.22 miles, 00:11:04 average pace, 00:46:42 duration

#running
bmallred
nahongvita.run
View Thread
[HM [04;03;04]: 4 mile run](https://staystrong.run/user/bmallred/activity/191f0193-82b1-4571-a1e1-da318822c477): 4.22 miles, 00:11:04 average pace, 00:46:42 duration
up and down @ 10:55, pace @ 8:57
#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-11-02-03-27-43.fit: 8.02 miles, 00:10:35 average pace, 01:24:53 duration

#running
bmallred
nahongvita.run
View Thread
[HM [04;03;03]: 8 mile run](https://staystrong.run/user/bmallred/activity/1d53d59f-fde7-4e5d-a29d-7e74216bf715): 8.02 miles, 00:10:35 average pace, 01:24:53 duration
trouble keeping heart rate down. tiredness and humidity didn't help.
#running
bmallred
nahongvita.run
View Thread
[HM [04;03;02]: 4 miles with strides](https://staystrong.run/user/bmallred/activity/004e2a2c-5bb4-4b42-9ac3-5e05c31d4256): 5.11 miles, 00:10:52 average pace, 00:55:30 duration
up and down at 10:55, pace at 9:31, strides at 7:04

plenty of interruptions
#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-11-01-10-47-00.fit: 5.11 miles, 00:10:52 average pace, 00:55:30 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-30-04-22-51.fit: 1.77 miles, 00:10:42 average pace, 00:18:55 duration

#running
bmallred
nahongvita.run
View Thread
[HM [04;02;07]: Cool down](https://staystrong.run/user/bmallred/activity/a2a12551-8493-42d9-aa70-f21cfb0cc143): 1.77 miles, 00:10:42 average pace, 00:18:55 duration

#running
bmallred
nahongvita.run
View Thread
[HM [04;02;07]: Simulation](https://staystrong.run/user/bmallred/activity/aefa47d1-ccf3-4bae-8c38-91efe17e918d): 9.49 miles, 00:09:06 average pace, 01:26:24 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-30-02-37-48.fit: 9.49 miles, 00:09:06 average pace, 01:26:24 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-27-10-58-52.fit: 4.74 miles, 00:09:56 average pace, 00:47:01 duration

#running
bmallred
nahongvita.run
View Thread
[HM [04;02;04]: Pyramids](https://staystrong.run/user/bmallred/activity/dcb383d1-c6e9-4695-8d3a-45b16fe8f7f4): 4.74 miles, 00:09:56 average pace, 00:47:01 duration
up and down at 10:55, pace at 7:30, recovery at 9:31
#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-26-03-46-39.fit: 8.51 miles, 00:09:43 average pace, 01:22:40 duration

#running
bmallred
nahongvita.run
View Thread
[HM [04;02;03]: 8 mile run](https://staystrong.run/user/bmallred/activity/dc429668-fc9b-4a86-afc5-da143b08edf3): 8.51 miles, 00:09:43 average pace, 01:22:40 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-25-13-46-20.fit: 4.59 miles, 00:09:52 average pace, 00:45:19 duration

#running
bmallred
nahongvita.run
View Thread
[HM [04;02;02]: 5 x 5 min (hard) [3 min]](https://staystrong.run/user/bmallred/activity/9588d521-6574-4e91-91a0-267c7469e634): 4.59 miles, 00:09:52 average pace, 00:45:19 duration
up and down at 10:55, pace at 8:27, recovery at 9:31
#running #treadmill
bmallred
nahongvita.run
View Thread
[HM [04;01;07]: 13 mile run](https://staystrong.run/user/bmallred/activity/307d34e3-cee2-45a9-8172-087d6aa9754c): 15.07 miles, 00:10:00 average pace, 02:30:47 duration

#running
bmallred
nahongvita.run
View Thread
[HM [04;01;07]: 13 mile run](https://staystrong.run/user/bmallred/activity/7433a7f1-8113-4213-806d-ace84de054d2): 15.07 miles, 00:10:00 average pace, 02:30:47 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-21-09-45-18.fit: 2.97 miles, 00:13:09 average pace, 00:39:01 duration

#running
bmallred
nahongvita.run
View Thread
Pinellas County Running: 2.97 miles, 00:13:09 average pace, 00:39:01 duration
fun run with beth and connor
#running
bmallred
nahongvita.run
View Thread
[HM [04;01;04]: 10 x 2 min (hard) [1 min]](https://staystrong.run/user/bmallred/activity/840c7d10-b00c-4e8f-8f46-7bc2eee19175): 4.46 miles, 00:09:28 average pace, 00:42:14 duration
up and down at 10:55, pace at 7:04, recovery at 9:31
#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-20-09-09-17.fit: 4.46 miles, 00:09:28 average pace, 00:42:14 duration

#running
bmallred
nahongvita.run
View Thread
[HM [04;01;03]: 8 mile run](https://staystrong.run/user/bmallred/activity/a7b4c7d1-3b49-4759-8ba2-ed8dd04124fb): 8.51 miles, 00:08:56 average pace, 01:15:58 duration
full night of rest and cool weather!
#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-19-04-15-59.fit: 8.51 miles, 00:08:56 average pace, 01:15:58 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-17-14-24-58.fit: 4.32 miles, 00:11:43 average pace, 00:50:41 duration

#running
bmallred
nahongvita.run
View Thread
[HM [04;01;01]: 5 x 5 min (hard) [3 min]](https://staystrong.run/user/bmallred/activity/b94e7b01-4053-497c-aef9-e95ed1f7251e): 4.32 miles, 00:11:43 average pace, 00:50:41 duration
up and down at 10:55, pace at 8:27, recovery at 9:31
#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-16-13-31-45.fit: 0.88 miles, 00:12:35 average pace, 00:11:03 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;04;07]: Junk mile](https://staystrong.run/user/bmallred/activity/3cc891ef-dd55-4e88-b7d2-4573d63b7edb): 0.88 miles, 00:12:35 average pace, 00:11:03 duration

#running #treadmill
bmallred
nahongvita.run
View Thread
[HM [03;04;07]: 12 mile run](https://staystrong.run/user/bmallred/activity/ce8c13fa-71c0-4852-b23b-a4eead455856): 10.46 miles, 00:14:42 average pace, 02:33:47 duration
Fail, oh well.

A long couple of nights. Ran with Beth and started a bit late.

End of block.
#running
bmallred
nahongvita.run
View Thread
[HM [03;04;07]: 12 mile run](https://staystrong.run/user/bmallred/activity/37fb3d98-bd5d-447a-9704-a313c9f6d240): 10.46 miles, 00:14:42 average pace, 02:33:47 duration
Fail, oh well.

A long couple of nights. Ran with Beth and started a bit late.

End of block.
#running
bmallred
nahongvita.run
View Thread
[HM [03;04;05]: 2 mile run](https://staystrong.run/user/bmallred/activity/886dec1e-7948-4719-866e-18bb29e3a3a7): 3.13 miles, 00:07:59 average pace, 00:25:01 duration
i should have kept it simple, but felt good and didn't really feel like i was pushing it. my HR says otherwise.
#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-14-11-04-28.fit: 3.13 miles, 00:07:59 average pace, 00:25:01 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-13-10-17-05.fit: 3.44 miles, 00:09:56 average pace, 00:34:08 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;04;04]: 4 x 5 min (hard) [1 min]](https://staystrong.run/user/bmallred/activity/ba2f862e-ef87-4920-b04f-3f8c9dc2be64): 3.44 miles, 00:09:56 average pace, 00:34:08 duration
up and down at 10:55, pace at 7:30, recovery at 10:00
#running #treadmill
bmallred
nahongvita.run
View Thread
[HM [03;03;03]: 8 mile run](https://staystrong.run/user/bmallred/activity/03b33723-c231-4e77-bcdb-f9d02d5208c7): 8.27 miles, 00:10:08 average pace, 01:23:46 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-12-04-31-29.fit: 8.27 miles, 00:10:08 average pace, 01:23:46 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;04;02]: 6 x 1 km (mod) [1 min 30 sec]](https://staystrong.run/user/bmallred/activity/20c0873c-c7cf-4145-901b-937cc5e8d7db): 4.88 miles, 00:09:43 average pace, 00:47:25 duration
up and down at 10:55, pace at 8:00, recovery at 10:00
#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-11-17-10-31.fit: 4.88 miles, 00:09:43 average pace, 00:47:25 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;04;01]: 2 mile run](https://staystrong.run/user/bmallred/activity/682a0c8a-2e8c-499d-9537-06b514482433): 2.56 miles, 00:11:42 average pace, 00:29:57 duration
up and down at 10:55, pace at 9:31
#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-10-19-46-29.fit: 2.56 miles, 00:11:42 average pace, 00:29:57 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;03;07]: 8 mile run](https://staystrong.run/user/bmallred/activity/e3728570-452d-46a7-be3b-39754a9a2bf8): 9.16 miles, 00:12:24 average pace, 01:53:31 duration
met up to run with beth for her 10k time trial
#running
bmallred
nahongvita.run
View Thread
[HM [03;03;07]: 8 mile run](https://staystrong.run/user/bmallred/activity/341465db-1ce3-48ad-848e-d4ed908ca00d): 9.16 miles, 00:12:24 average pace, 01:53:31 duration
met up to run with beth for her 10k time trial
#running
bmallred
nahongvita.run
View Thread
[HM [03;03;06]: 9 mile run](https://staystrong.run/user/bmallred/activity/3fb9ed28-c565-4304-a908-5ee3f3239d64): 9.55 miles, 00:10:14 average pace, 01:37:46 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;03;06]: 9 mile run](https://staystrong.run/user/bmallred/activity/cec9e4ef-f07b-4506-998f-e24bf2a6743a): 9.55 miles, 00:10:14 average pace, 01:37:46 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-06-09-04-12.fit: 3.33 miles, 00:10:15 average pace, 00:34:10 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;03;04]: 4 x 5 min (hard) [1 min]](https://staystrong.run/user/bmallred/activity/d40b2e1c-8bb4-45b3-959f-a856d72d76b1): 3.33 miles, 00:10:15 average pace, 00:34:10 duration
up and down at 10:55, pace at 7:30, recovery at 10:00
#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-05-04-01-18.fit: 8.62 miles, 00:09:29 average pace, 01:21:44 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;03;03]: 8 mile run](https://staystrong.run/user/bmallred/activity/f0e563eb-f001-4dcc-9a53-d6ca739e0a72): 8.62 miles, 00:09:29 average pace, 01:21:44 duration
could not get out of the threshold after the "hill." ran with some coyotes towards the end around the technical school.
#running
bmallred
nahongvita.run
View Thread
[HM [03;03;01]: 6 x 1 km (HMP) [1 min 30 sec]](https://staystrong.run/user/bmallred/activity/a54647d2-998a-45a4-9ba4-d1131d1853e0): 5.14 miles, 00:09:41 average pace, 00:49:51 duration
up and down at 10:55, pace at 8:01, recovery at 10:00
#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-10-03-17-08-10.fit: 5.14 miles, 00:09:41 average pace, 00:49:51 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;02;07]: 11 mile run](https://staystrong.run/user/bmallred/activity/6d4a0c9d-620c-41d3-a234-9b3ffe5fd590): 11.06 miles, 00:09:50 average pace, 01:48:41 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;02;07]: 11 mile run](https://staystrong.run/user/bmallred/activity/4a3b7058-1930-43ae-9a1b-39e466a43b5b): 11.06 miles, 00:09:50 average pace, 01:48:41 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;02;05]: 5 x 5 min (hard) [1 min]](https://staystrong.run/user/bmallred/activity/1bda18af-c288-4f0f-be6f-41b4dda3426e): 4.50 miles, 00:09:27 average pace, 00:42:28 duration
up and down at 10:55, pace at 7:30, recovery at 10:00
#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-09-30-15-49-02.fit: 4.50 miles, 00:09:27 average pace, 00:42:28 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;02;04]: 2 mile run](https://staystrong.run/user/bmallred/activity/90bae602-465f-4071-82d3-cff3464492c4): 3.04 miles, 00:08:52 average pace, 00:26:54 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-09-29-13-43-14.fit: 3.04 miles, 00:08:52 average pace, 00:26:54 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;02;04]: 8 mile run (cut short)](https://staystrong.run/user/bmallred/activity/b0ed28bf-9949-4db6-9212-39a072ce4a52): 4.50 miles, 00:13:06 average pace, 00:58:54 duration

#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-09-28-09-40-12.fit: 4.50 miles, 00:13:06 average pace, 00:58:54 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-09-27-13-42-33.fit: 5.07 miles, 00:11:31 average pace, 00:58:25 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;02;02]: 6 x 1 km (mod) [1 min 30 sec]](https://staystrong.run/user/bmallred/activity/b5413108-6062-4e5a-9ab0-87e920fdf460): 5.07 miles, 00:11:31 average pace, 00:58:25 duration
cool up and down at 10:55, pace at 8:27, recovery at 10:00
#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-09-26-12-20-44.fit: 2.40 miles, 00:12:24 average pace, 00:29:46 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;02;01]: 2 mile run](https://staystrong.run/user/bmallred/activity/04677f72-e1f9-43eb-b77a-eb92bed85497): 2.40 miles, 00:12:24 average pace, 00:29:46 duration

#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-09-24-07-27-38.fit: 9.88 miles, 00:15:09 average pace, 02:29:44 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;01;06]: 9 mile run (DC with Beth)](https://staystrong.run/user/bmallred/activity/6835f406-b38a-4bdf-984b-268e02ab9381): 9.88 miles, 00:15:09 average pace, 02:29:44 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-09-23-09-47-32.fit: 6.83 miles, 00:11:40 average pace, 01:19:40 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;01;05]: 8 mile run](https://staystrong.run/user/bmallred/activity/56a757c0-f4cc-43e3-8b70-18b490b7943f): 6.83 miles, 00:11:40 average pace, 01:19:40 duration

#running #treadmill
bmallred
nahongvita.run
View Thread
[HM [03;01;04]: 4 x 5 min (hard) [1 min]](https://staystrong.run/user/bmallred/activity/25316c10-173f-4cc0-b5ab-2cd52478794d): 3.44 miles, 00:09:59 average pace, 00:34:18 duration
up and down at 10:55, pace at 7:30, recovery at 10:00
#running #treadmill
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-09-22-04-59-06.fit: 3.44 miles, 00:09:59 average pace, 00:34:18 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-09-21-03-53-39.fit: 8.33 miles, 00:10:33 average pace, 01:27:51 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;01;03]: 8 mile run](https://staystrong.run/user/bmallred/activity/8ccad213-a3fe-4705-8976-a347e9917d35): 8.33 miles, 00:10:33 average pace, 01:27:51 duration

#running
bmallred
nahongvita.run
View Thread
user/bmallred/data/2022-09-19-13-22-02.fit: 5.36 miles, 00:09:52 average pace, 00:52:56 duration

#running
bmallred
nahongvita.run
View Thread
[HM [03;01;01]: 6 x 1 km (mod) [1 min 30 sec]](https://staystrong.run/user/bmallred/activity/9583398b-85b2-4b74-9ab2-eb87e5bd0377): 5.36 miles, 00:09:52 average pace, 00:52:56 duration
up ad down at 10:55, pace at 8:00, recovery at 10:00
#running #treadmill
bmallred
nahongvita.run
View Thread
[HM [02;04;06]: 13 mile run](https://staystrong.run/user/bmallred/activity/4f4eacc8-d909-4b5f-8615-8a99d5ad9814): 13.21 miles, 00:11:02 average pace, 02:25:47 duration
felt great minus high alert for code brown since miles 7 to 11.

last run of the training block!
#running
bmallred
nahongvita.run
View Thread
[HM [02;04;06]: 13 mile run](https://staystrong.run/user/bmallred/activity/1a56b24a-7676-49b3-8fcd-2d4e5bcbbc37): 13.21 miles, 00:11:02 average pace, 02:25:47 duration
felt great minus high alert for code brown since miles 7 to 11.

last run of the training block!
#running
bmallred
nahongvita.run
View Thread
[HM [02;04;05]: 2 mile run](https://staystrong.run/user/bmallred/activity/159310d9-dcf0-45e5-a0e3-f820e7b9bb2d): 2.78 miles, 00:11:07 average pace, 00:30:53 duration

#running #treadmill
bmallred
nahongvita.run
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user/bmallred/data/2022-09-16-13-43-53.fit: 2.78 miles, 00:11:07 average pace, 00:30:53 duration

#running
bmallred
nahongvita.run
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[HM [02;04;04]: 6 x 1 km (mod) [1 min 30 sec]](https://staystrong.run/user/bmallred/activity/165f586b-3d05-41fe-93b0-0f5b7d9a03eb): 5.47 miles, 00:09:29 average pace, 00:51:54 duration

#running #treadmill
bmallred
nahongvita.run
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user/bmallred/data/2022-09-15-10-41-42.fit: 5.47 miles, 00:09:29 average pace, 00:51:54 duration

#running
bmallred
nahongvita.run
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[HM [02;04;03]: 8 mile run](https://staystrong.run/user/bmallred/activity/38e0e38b-6896-484b-81d1-266c1a4b633d): 8.28 miles, 00:09:50 average pace, 01:21:25 duration

#running
bmallred
nahongvita.run
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user/bmallred/data/2022-09-14-03-46-37.fit: 8.28 miles, 00:09:50 average pace, 01:21:25 duration

#running
bmallred
nahongvita.run
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[HM [02;04;02]: 2 mile run](https://staystrong.run/user/bmallred/activity/5bfa1af5-d077-477c-adfe-a9487c029f9b): 3.01 miles, 00:10:04 average pace, 00:30:19 duration

#running #treadmill
bmallred
nahongvita.run
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user/bmallred/data/2022-09-13-13-37-56.fit: 3.01 miles, 00:10:04 average pace, 00:30:19 duration

#running
bmallred
nahongvita.run
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[HM [02;04;01]: 3 x 1 mile (mod) [1 min 30 sec]](https://staystrong.run/user/bmallred/activity/425870b1-a72e-4784-b9d8-90873151bdd2): 4.62 miles, 00:10:00 average pace, 00:46:16 duration
up and down at 10:55, pace at 8:37, recovery at 10:00
#running #treadmill
bmallred
nahongvita.run
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user/bmallred/data/2022-09-12-13-26-16.fit: 4.62 miles, 00:10:00 average pace, 00:46:16 duration

#running
bmallred
nahongvita.run
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[HM [02;03;05] 11 mile run](https://staystrong.run/user/bmallred/activity/53fa7704-9537-4c94-a753-e4895c4460e8): 11.30 miles, 00:10:12 average pace, 01:55:15 duration

#running
bmallred
nahongvita.run
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[HM [02;03;05] 11 mile run](https://staystrong.run/user/bmallred/activity/7f833dcb-ad2f-481a-8bdd-9efd394419df): 11.30 miles, 00:10:12 average pace, 01:55:15 duration

#running
bmallred
nahongvita.run
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[HM [02;03;04]: 10 x 2 min (hard) [1 min]](https://staystrong.run/user/bmallred/activity/b19850cf-aa60-4919-9d4e-6f3fed1759d4): 4.11 miles, 00:09:56 average pace, 00:40:51 duration
up and down at 10:55, pace at 7:04, recovery at 10:00
#running #treadmill
bmallred
nahongvita.run
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user/bmallred/data/2022-09-08-10-24-50.fit: 4.11 miles, 00:09:56 average pace, 00:40:51 duration

#running