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I love Runkeeper
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Mine was 28:20 but you are not me. Look at what pace is comfortable and set a goal. If you reach it then great. My next goal will be 27:00.
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Ran a training 10k and finished my first official 5k in 28:20.
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iPhone
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This is one of my favorites. http://allrecipes.com/Recipe/Thai-Coconut-Chicken/Detail.aspx
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Some guy at a university at nothing but Twinkies for weeks and kept the calories down. He still lost weight. http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html
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http://www2.fatsecret.com/calories-nutrition/generic/chicken-breast-ns-as-to-skin-eaten?portionid=5040&portionamount=4.000