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2016-02-01 Running -	0 miles 00:00:00	Height: 5'10

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2016-02-01 Running - Intervals The Narrows 11:00am	7 miles 00:00:00	Shoe: Rav 6 2015-11 Blue 0 miles on shoe

1.5 wu
4 x .75 w/ .25 recovery
1.5 cd

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2016-02-01 Running - Aerobic Fremont Lakes 12:30pm	5.11 miles 00:44:58 (8:47 min/mile)	Shoe: Nike Zoom Vomero 10 0 miles on shoe

One last noonR (in shortZ) before snowmageddon hits.

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2016-02-01 Biking -	15 miles 00:00:00 0 mph

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2016-02-01 Running - Aerobic	5 miles 00:00:00

With Bern after school. Achilles very sore. Looks like some down time for me this week.

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2016-02-01 Running - Hills 4:00pm Weather: 42*	6.1 miles 00:51:00 (8:21 min/mile)	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

To 25th & Lewis&Clark for hill repeats. 5 x 0.37 miles with return jog. About 2:40 for each climb. Working very hard by the time I reached the top. Need to do more of that. With a few other tbirds.

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2016-02-01 Running - Intervals The Dome, Anchorage, AK 4:00pm	6.16 miles 00:50:04 (8:07 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

Indoor track open to the public, so I took advantage of it. 4 x 1200, 400 AR. 1.5 miles up, 1 mile down. Goal time 4:42

4:33, 4:40, 4:45, 4:46

After 12 hours of travelling, I was tired, so I'll take it. Not as fast as I'd like, but felt good otherwise.

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2016-02-01 Running - Aerobic So Omaha 11:00am	3.22 miles 00:27:00 (8:23 min/mile)	Shoe: Ravenna 5 Grey 0 miles on shoe Height: 6'2

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2016-02-01 Running -	8 miles 00:00:00	Shoe: NB 890 Green B 0 miles on shoe

Left hamstring is still sore but not as bad as yesterday.

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2016-02-01 Running - Aerobic Keystone 12:00pm	5.25 miles 00:46:48 (8:54 min/mile)	Shoe: Guide 8 B 0 miles on shoe Height: 5' 9'

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2016-02-01 Walking - Aerobic Orlando 8:45am	4 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

Run walk with my friend Courtney in Orlando.

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2016-02-01 Running - Aerobic David City 6:45pm Weather: mid 30s, breeze	11 miles 01:38:00 (8:54 min/mile)	Shoe: Saucony virrata blk (2) 0 miles on shoe Height: 5'10 Max HR: 160 Avg HR: 146

Disappointing blizzard so far.

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2016-02-01 Running - Intervals	5.15 miles 00:00:00	Shoe: Brooks Defyance 8 0 miles on shoe Height: 6'2

Ran an errand to my brothers and threw in a mile at sub 5k pace. Nice evening out.

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2016-02-01 Running - Aerobic Neighborhood 4:30pm Weather: 37, NE 11	6.5 miles 00:54:38 (8:24 min/mile)	Shoe: PI N2v2 Lime 0 miles on shoe Height: 5'10 Max HR: 150 Avg HR: 142

The youngest daughter turns 5 tomorrow. We were supposed to go to Valentino's for her birthday. With the impeding blizzard of doom, it got moved up a night so I had to sneak out of work a bit early to get in a workout before dinner.

Think I'm going to try and run every other day to see how that works.

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2016-02-01 Running - Aerobic Harrison-Q Loop 5:30pm Weather: 40°	5.1 miles 00:42:38 (8:21 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 160 Avg HR: 137

Glad I got one in before the weather rolls in!

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2016-02-01 Running - Intervals Big Papio	6.43 miles 00:44:06 (6:51 min/mile)	Shoe: New Balance Boracay 0 miles on shoe Height: 6'5''

Glad to get this one in before tomorrow.
Also really happy with the results!
1 up/ 1 down
3 x 1 mile with 600 AR
5:53, 5:47, 5:53

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2016-02-01 Running - Aerobic Home 5:00pm Weather: 36 degrees	4 miles 00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 182

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2016-02-01 Running - Aerobic	7 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

recovery easy treadmill

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2016-02-01 Running - Aerobic Lake Cunningham 12:00pm Weather: 36, sunny	5.2 miles 00:44:10 (8:29 min/mile)	Shoe: Merrell Trail Glove Green 0 miles on shoe Height: 5'9

Legs shot but got through it. Fantastic weather - sunny and no wind. Hard to believe what's coming.

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2016-02-01 Running - Long Harrahs - Old Market 12:00pm Weather: 38, no wind	10.06 miles 01:18:00 (7:45 min/mile)	Shoe: Structure 18 NiteLife 0 miles on shoe

Lovely weather for a run, ominous seeing the clouds roll in.

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2016-02-01 Running - Long Downtown\Iowa - South 10:00am Weather: Nice, 32°	12.01 miles 01:35:18 (7:56 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

Woke up early, so got to work early, which means I had some extra time over lunch for some extra miles. Trying to make up for my complete lack of running mojo this weekend and lack of anything running related tomorrow.

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2016-02-01 Walking - Aerobic Bar None Loop Weather: pulling weeds	1 miles 00:00:00	Height: 67.5

Its an Emergency Preparedness loop. Battening down the hoop house hatches. Dug the last of the parsnips and wunder schwartz radishes and turnips, turned and prepped the still friable soil while underneath. The leeks and scallions I started yesterday will go into the prepared beds before we know it.

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2016-02-01 Running -	8 miles 00:00:00	Height: 5' 4

The calm before the storm. It was beautiful out. No mill, no membership, no running for me the next couple of days.

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2016-02-01 Running - Aerobic 5:00am	7.1 miles 00:00:00	Shoe: Brooks Ghost 8 0 miles on shoe Height: 6' 1"

Good run thru the hoods. Still slick in spots. Lots of spots.

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2016-02-01 Running - Aerobic the california 5:00am Weather: 28F	8.0 miles 00:00:00	Shoe: Saucony Omnis 0 miles on shoe

right side a little cranky today, but, thankfully, had good company - Carl, Justin, Dave and Theresa.

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2016-02-01 Running - Aerobic Grover Route(California) 5:00am Weather: 26º	8 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

Nice pre-storm run with Justin, Dave, Betsy and even Carl!

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2016-02-01 Running - Aerobic Ko Loop. 5:15am Weather: 26. No troubles yet!	7.04 miles 00:59:14 (8:24 min/mile)	Shoe: BrooksLaunch2PurpleZ 0 miles on shoe Height: 5'3

Met Carolyn, Ben, Matt, and Greg for a nice 7 mile run. Felt surprisingly good considering this was my fourth day in a row. We were all a bit quiet today. Contemplating snow apparently. The mood turned upbeat and festive when I whipped out some donuts post-run to celebrate Greg's BDay. Donuts tend to do that.

Me and Matt for Caribou Coffee at HyVee after. Already lines for groceries. Here's to survival.

Have a great Monday.

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2016-02-01 Running - 5:00am Weather: In St. Paul 25	3 miles 00:00:00	Height: 5'2"

Run + Abs A

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2016-02-01 Biking - Aerobic Indoor Trainer 4:00am	01:15:00 0 mph	Height: 5'10 Avg HR: 140

First ride back after a 3-day break due to, as my wife called it, "baboon ass." Butt soreness felt normal today. Did 60 minutes of weights pre- and a short yoga and core session after. Happy Monday, all. To those of you braving the pending snowpocalypse tomorrw, be safe.

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2016-02-01 Running - Aerobic California Elevation: Ascent+702 Descent-702 4:43am Weather: 27°, Calm, 93% Kept It Real™	9.3 miles 01:18:14 (8:24 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160201]: SuFalls Club

Couple of hills, with Justin, on the way to meet David, Elizabeth and Theresa; through their California route. Cold along the creek; renewed by SuFalls Club membership, w/ about a 1/2-mile left to go. Fun!

All signs point to this being the last run outdoor run opportunity for a bit, as the latest Storm of the Century of the Week is nigh.

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2016-02-01 Running - Aerobic Zorinsky 4:30am	12 miles 01:45:30 (8:47 min/mile)	Shoe: Asics Nimbus 17.6 0 miles on shoe Height: 5'8

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2016-02-01 Running - Aerobic Westside Hillz 4:45am	9.3 miles 01:18:37 (8:27 min/mile)	Shoe: Brooks PureFlow blue 0 miles on shoe

A pre-blizzard California route run. Carl met me at my house and we ran UP to meet Betsy, Theresa, and Dave. (Sorry Carl) glad to have the run done. Gonna need skis after today.

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2016-02-01 Running - Aerobic School Loop 5:00am Weather: 29 degrees wc 27 nne 5 cloudy	4.1 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Nice morning. So far no moisture.

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2016-02-01 Running - 4:30am	5.08 miles 00:00:00	Shoe: Asics Gel Noosa Tri 10 0 miles on shoe

Enough already, no more political ads please!!!!

New route to get my five miles in this morning. Previous route had me crossing train tracks twice. We get about 30 trains a day (ok, maybe not 30 but it's A LOT) so I wanted to avoid that. Ran down the middle of the street most the way. You can do that in small town America where you see maybe three vehicles the entire run.

Neighbor has seen coyotes in the area. Heard multiple animals howling down the creek on the edge of town. Don't think I could outrun them but I did pick up the pace a bit.