Activity	Stats
2016-01-20 Running - Aerobic Treadmill 6:15pm	3 miles 00:25:12 (8:24 min/mile)	Shoe: Saucony Mirage 0 miles on shoe

Activity	Stats
2016-01-20 Running - Aerobic Treadmill 5:30am	7 miles 01:02:00 (8:51 min/mile)	Shoe: Saucony Mirage 0 miles on shoe

Activity	Stats
2016-01-20 Running -	10.5 miles 00:00:00	Shoe: Nimbus 17 0 miles on shoe Height: 5'7

Activity	Stats
2016-01-20 Running - Aerobic	3.1 miles 00:00:00	Shoe: Adrenaline 15 Black 0 miles on shoe Height: 5-8

Activity	Stats
2016-01-20 Running -	10 miles 00:00:00	Shoe: NB 890 Gray A 0 miles on shoe

-

Activity	Stats
2016-01-20 Running - Intervals The Narrows 11:00am	7.5 miles 00:00:00	Shoe: Rav 6 2015-11 Blue 0 miles on shoe

1.5 wu
6 x .5 w/ .25 AR
1.5 cd

Activity	Stats
2016-01-20 Running - Aerobic Cherry Creek Trail	8 miles 00:00:00	Height: 5'07

Activity	Stats
2016-01-20 Running - Aerobic Mill 10:00pm	3.5 miles 00:30:00 (8:34 min/mile)	Shoe: Zoom Fly 0 miles on shoe

Activity	Stats
2016-01-20 Goose - Aerobic	00:00:00	Height: 5' 9'

Activity	Stats
2016-01-20 Running - Aerobic Treadmill 11:30am	3.7 miles 00:30:00 (8:06 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

Activity	Stats
2016-01-20 Ellipitical - Aerobic 11:15am	3.1 miles 00:10:00 (3:13 min/mile)	Height: 5'9

Waiting for the treadmill

Activity	Stats
2016-01-20 Running - Intervals	10.54 miles 01:30:00 (8:32 min/mile)	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

warmup, 8x1000m repeats treamill, cooldown

Activity	Stats
2016-01-20 Running - Intervals David City 7:00pm Weather: mid 20s, calm	11 miles 01:33:30 (8:30 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10 Max HR: 165 Avg HR: 144

6 x 1/2 mile (1/2 jog recovery)

Streets in DC still suck.

Activity	Stats
2016-01-20 cybex and lifting - x-train, weights and core 4:00pm	01:45:00

Activity	Stats
2016-01-20 Running - Aerobic Treadmill	4 miles 00:40:00 (10:00 min/mile)	Shoe: BrooksPureFlow2 0 miles on shoe Height: 5' 9

Activity	Stats
2016-01-20 Running - Aerobic LTF treadmill 5:15am	6 miles 00:00:00	Shoe: Brooks Glycerin13 Pink 0 miles on shoe

6 miles broken up with 10 min on stair master in between.

Activity	Stats
2016-01-20 Running - Intervals Kearney Hike and Bike Trail 5:45pm Weather: 20-30s snowing	12 miles 01:16:30 (6:22 min/mile)	Height: 6 ft

5 - 10:00/2:00 10:00 wu 6:30 cd

Activity	Stats
2016-01-20 Running - Aerobic	3 miles 00:00:00

Very easy more accurately describes this. First true recovery day of the year.

Rounded it out with weights and MYRTL+ routine.

Activity	Stats
2016-01-20 Running - Aerobic 4:00pm Weather: 27* breezy	3.6 miles 00:31:00 (8:36 min/mile)	Shoe: Adrenaline 15 0 miles on shoe Height: 6-00

Went to West for the first time in a couple months and found 3 young tbirds willing to go for a run outside. Pretty easy on a hilly course. I will have to get a run in on my own if this is what I do with the kids.

4 short hall pickups
2x20 crunches, 2x10 pushups

Activity	Stats
2016-01-20 Running - Aerobic Home 5:30pm Weather: 28 degrees	4.4 miles 00:00:00	Shoe: Asics gel fortitude 5 0 miles on shoe Height: 6' 3 Weight: 180

Activity	Stats
2016-01-20 Running - Aerobic treadmill 4:30pm	3.50 miles 00:00:00	Shoe: Pink Saucony 0 miles on shoe

Activity	Stats
2016-01-20 Running - Aerobic The Sole Mill 2:45pm	6.25 miles 00:00:00	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

All regular outdoor loops still snow covered so just (enjoyed) a run on the Mill.

Activity	Stats
2016-01-20 Running - Treadmill Blue Moon Elevation: Ascent+2% 2:30pm	5.00 miles 00:42:09 (8:25 min/mile)	Shoe: Saucony Guide 8 [20151106] 0 miles on shoe

Blue Moon [20160120]: Hamster Wheel V

Increased the speed each .1, for .3, repeat, last .1 of each mile was split between upper of next mile and lowest of current mile. Increased lower limit each mile thereafter.

Last mile featured tenths all over the board, to really spike the metabolism.

Wheeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee.

Activity	Stats
2016-01-20 Running - Intervals	7.5 miles 00:00:00

4x1, 2x5

Activity	Stats
2016-01-20 Running - Aerobic Big Papio 12:00pm	5.1 miles 00:43:57 (8:37 min/mile)	Shoe: Guide 8 B 0 miles on shoe Height: 5' 9'

Activity	Stats
2016-01-20 Running - Aerobic West Papio Trail 11:45am	5 miles 00:00:00	Shoe: Brooks Ghost 8 0 miles on shoe Height: 6' 1"

Just couldn't drag my butt out of bed this morning.

Activity	Stats
2016-01-20 Running - Aerobic Council Bluffs 10:30am Weather: Cold, 19°	8.20 miles 01:03:14 (7:42 min/mile)	Shoe: 2-ASICS DS Trainer 20 - Bl/Si/ 0 miles on shoe Height: 5 10

I was surprised that CB didn't have their river front trail cleared yet. Dodged some cars on their streets instead. They ended up clearing the trail by the time I circled back.

Activity	Stats
2016-01-20 Running -	6.5 miles 00:00:00	Height: 5' 4

Our treadmill is broken, so just glad to be able to run outside today. My street was snow packed so it was slow going to get out to the main country roads, then they were just fine. Still running easy the whole way. Scared off 1 blue heron in the creek.

Activity	Stats
2016-01-20 Walking - Aerobic Weather: perfectamente	1.5 miles 00:00:00	Height: 67.5

Its a snow blown loop. Toro 28" 277cc, electric start but skipped the heated hand warmers. Yesterday we knocked out the drive, sidewalks, paths to the barn and woodpile. Still enjoying the work, the neighbors surely chuckled as I blew the loop. And this morning deemed me certifiable as I took the ladies for their constitutionals. Happy and fit hens laying well through the winter.
Hey Dan- the 2016 Omaha Entertainment and Arts Awards just recognized the Prairie Gators as Omaha's Best Ethnic Band. If you're ever up for some rousing Cajun music you'll also meet Master Gator Steve Kunasek and on the washboard and soundboard, Mike Kunasek, both Linda's brothers.

Activity	Stats
2016-01-20 Running - Aerobic LT 5:00am	4 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

4 on the mill, 10 min on the stair climber with Steph

Activity	Stats
2016-01-20 Running - Aerobic Elmwood/Memorial Park 5:30am	8 miles 01:08:00 (8:30 min/mile)	Height: 5'10

Early solo run

Activity	Stats
2016-01-20 Running - Aerobic Regency 5:00am Weather: 18F	7 miles 00:00:00	Shoe: Mizunos 0 miles on shoe

Slushy and slippery wasn't a workout choice, so I had to pick easy :). We found good footing for 0.7 miles around Regency Circle - I guess we will take it. The other 6.3 miles was tougher. And, that Justin, he's sneaky!

Activity	Stats
2016-01-20 Running - Aerobic Madonna-TreadmillE 5:15am Weather: 19. Icy.	7.5 miles 01:03:02 (8:24 min/mile)	Shoe: BrooksLaunch2PurpleZ 0 miles on shoe Height: 5'3

No one wanted to brave this ice with me this morning, so I headed to Madonna with Matt. On treadmills. Side by side. Schoby-style. :)

Hopped in the pool after and only did 600 yards. Pretty much a fail. I needed to do my whole swim. Doing all these new workouts, it's tough for me to find the energy and time to fit everything in. I tell myself I can do it all, but apparently I can't. I hate that.

Have a good Wednesday.

Activity	Stats
2016-01-20 Running - Aerobic Regency 5:00am	7 miles 00:00:00	Shoe: Adrenaline GTS 16 Purple 0 miles on shoe

Looking for good roads to run on and found a few, but I think the run wore me out today.

Activity	Stats
2016-01-20 Running - 5:00am Weather: In St. Paul 10, wc 0, snow	4 miles 00:00:00	Height: 5'2"

Snow overnight. Nice run into the forest of Sucker Park. Core after.

Most of you know I am nuts about birds. So I was delighted to find a post from the University of MN Raptor Center about a bird sighting in Omaha--a peregrine falcon named Elsa. Nice looking bird and great picture of her band number. :)))

http://magazine.outdoornebraska.gov/2016/01/peregrine-falcon-news-from-frozen-and-iowa/

Activity	Stats
2016-01-20 Running - Aerobic Andy's Route 4:30am	12.2 miles 01:33:32 (7:40 min/mile)	Shoe: Asics Nimbus 17.6 0 miles on shoe Height: 5'8

Activity	Stats
2016-01-20 Running - Aerobic treadmill	6 miles 00:50:35 (8:25 min/mile)

Song of the day: "Midnight Sun" by Strawbs.

Activity	Stats
2016-01-20 Running - Aerobic Hood 4:00am	13.1 miles 01:47:56 (8:14 min/mile)	Shoe: Brooks PureFlow blue 0 miles on shoe

6.5 solo. Caught up with Betsy heading to meet Theresa and Dave and scared her so bad she stopped running. Sorry Betsy. The run was pretty slushy. We slid around most of the run and my right leg started to feel it in the end. I was glad the run was almost done.

Activity	Stats
2016-01-20 Running - Aerobic School Loop 5:00am Weather: 23 degrees wc 17 s 7 cloudy fog	3.5 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Activity	Stats
2016-01-20 Running - 4:45am	4.25 miles 00:00:00	Shoe: Asics Gel Noosa Tri 10 0 miles on shoe

Got up at 4, let the dogs out, had a cup of coffee, then debated for about 5 minutes with myself whether to run or go back to sleep. Running won out so to the treadmill I went. Still struggling but getting it done. Of to day 3 of training program I developed for sales. Going ok - o hope to get good feedback so I can make it better since we have never done this extensive of program before.