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2016-02-03 Running - Aerobic Shadow Lake Deathmill 5:00pm Weather: Sweaty Showers	6.0 miles 00:00:00	Shoe: Asics Kayanno 21 (Gld) 0 miles on shoe Height: 5'11

Threw some eliptical into the workout today...biked out the tightness at the end.

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2016-02-03 Biking - Intervals Spin class 5:15am	20 miles 00:00:00 0 mph

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2016-02-03 Running -	10.5 miles 00:00:00	Shoe: Nimbus 17 LS 0 miles on shoe Height: 5'7

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2016-02-03 Running - Aerobic Treadmill	8 miles 00:00:00	Height: 5'07

Got hammered with snow earlier in the week so hitting the treadmill for a couple days to get something in. These things are awful.

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2016-02-03 Running - Aerobic Treadmill 7:30am	7 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

7 miles on my old treadmill!

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2016-02-03 Running - Aerobic Treadmill 12:00pm	8 miles 00:00:00	Shoe: Rav 6 2015-11 Blue 0 miles on shoe

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2016-02-03 Elliptical - Samuelson Home Gym 6:30pm	01:05:00

Elliptical!

First 45 was spent doing all the major degree changes, for a minute each, increasing the resistance each interval.
Last 20 was 2:30 forwards, 1:30 backwards, again, increasing the resistance each interval.

Both sets included an up & down.

Watched an episode of Unforgettable, and 20 minutes of Jurassic Park (the boy had wandered downstairs).

Machine Stats: 65 mins | 10015 strides | 1319 cals

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2016-02-03 Running - Aerobic	8 miles 01:09:00 (8:37 min/mile)	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

slow going, a lot of ice and slush

council bluffs with gargano

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2016-02-03 Running - Hills Mill 10:00pm	5.07 miles 00:41:00 (8:05 min/mile)	Shoe: Zoom Fly 0 miles on shoe

4x1:00 @ 5k pace

(pushup bridges x 4)

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2016-02-03 Running - Aerobic Zorinsky 5:00pm	4.39 miles 00:37:21 (8:30 min/mile)	Shoe: Ravenna 5 Grey 0 miles on shoe Height: 6'2

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2016-02-03 Running - Aerobic	3 miles 00:00:00

Calf still bugging me.

Weights and core

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2016-02-03 Running - Tempo Treadmill 5:00pm	9 miles 01:08:44 (7:38 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

Tempo wednesday with the long trip back home tomorrow. 7 @ mgp. 1 up and 1 down. Sweaty.

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2016-02-03 Running - Aerobic David City 7:00pm Weather: mid teens, calm	11 miles 01:39:30 (9:02 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10

Streaking: Day 687

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2016-02-03 Running - Tempo Treadmill 7:30pm	2.099 miles 00:20:00 (9:31 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

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2016-02-03 Running - Aerobic Scotus Treadmill 7:15	3.1 miles 00:26:19 (8:29 min/mile)	Shoe: PI N3 Blk/Spicy Orange 0 miles on shoe Height: 5'10

Felt pretty good on the treadmill. If my daughters hadn't gone to the school with me I would have gone longer.

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2016-02-03 Running - Aerobic 3:30pm Weather: 24* W breeze	7.3 miles 01:00:00 (8:13 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Took LaPlatte gravel west which was a mess...lots of ice, slush and poor footing. Just covering ground.

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2016-02-03 Biking - Aerobic Indoor Trainer	00:45:00 0 mph	Height: 5'10 Avg HR: 128

Another easy training session while listening to Primal Endurance by Mark Sisson. Not a fan so far; but I haven't liked any of Sisson's work that I've encountered.

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2016-02-03 Running - Aerobic Water Totter 5:30am Weather: 22 degrees wc 18 wnw 8 clear	2.2 miles 00:00:00	Shoe: Mizuno Alchemy 0 miles on shoe Height: 6.0

3.5 hours of clearing snow this morning didn't leave any time to get out. Finished the last half of the entrance to our driveway, the village had left a drift about 4.5 feet high and 7 feet at the base. Got most of it, may be March before it all melts. Wouldn't hurt my feelings a bit if that is the last of the snow.

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2016-02-03 Biking - spinning	20 miles 01:10:10 17.1 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Sufferfest - "Hell Hath No Fury" - Haven't left home since the storm started aside from shoveling sessions. Ruts in the road by our place looked too deep for the MTB. "We do the chamois dance!"

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2016-02-03 Running - Tempo 4:30pm Weather: Too icy.	4 miles 00:29:45 (7:26 min/mile)	Height: 6' 3 Weight: 179

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2016-02-03 Running - Aerobic Treadmill 12:00pm	6.2 miles 00:54:29 (8:47 min/mile)	Shoe: Guide 8 B 0 miles on shoe Height: 5' 9'

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2016-02-03 Running - Aerobic LTF Treadmill 5:15am	5.25 miles 00:00:00	Shoe: Brooks Ghost 8 0 miles on shoe Height: 6' 1"

Easy on the Treadmill.

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2016-02-03 -	00:00:00	Height: 5' 4

Got all my gear on headed outside to the road then turned around and came back. Way to much ice for me to dodge. I did some Yoga and core for an hour.

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2016-02-03 Running - Aerobic Big Papio	5.09 miles 00:38:07 (7:29 min/mile)	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

Ran with the wind and thought...kind of nice out. Then I turned into the wind...not so nice

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2016-02-03 Running - Aerobic Treadmill 11:45am	5.3 miles 00:45:00 (8:29 min/mile)	Shoe: Merrell Trail Glove Green 0 miles on shoe Height: 5'9 Weight: 152

First time I'd weighed myself in a while. I was 5 lbs less than I guessed. Probably all muscle.

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2016-02-03 Running - Aerobic Westside Hillz 11:30am	6.25 miles 00:48:33 (7:46 min/mile)	Shoe: Brooks PureFlow blue 0 miles on shoe

Wanted to go a bit longer but I had a fall around mile 3 and wasn't really feeling it anyway. Fell to my left knee and my right wrist hit hard. Didn't have any pain in my left knee after but my wrist might be sore for a couple days

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2016-02-03 Running - Aerobic 10:45am Weather: Windy, 25°	5.27 miles 00:49:50 (9:27 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

NE always fails when it comes to clearing anything downtown, even the roads. The ped bridge was closed so I couldn't get over to the always cleared IA trails. It sucked everywhere I turned, so just headed back and called it a day.

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2016-02-03 Walking - Tempo Bar None Loop Weather: its not the heat	1 miles 00:00:00	Height: 67.5

Its a lard loop. Sixty pounds of milky white pork fat in today's pot. I'm hoping for 15 quarts of The Good Stuff. I don't always eat fat, but when I do it's Bar None home rendered!

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2016-02-03 Goose -	00:00:00

Too damn sore from all the snow removal activities ALL DAY LONG yesterday. Blair may have officially received 8.5" but on Schoby Hill it was easily 12" or more. Driving in to work this morning was fun - maybe more so if my name was Apollo Ono.

Another day off of school for the wife. But this one they get to make up. Can't wait for the e-mails from "those people" about it when they don't take the time to understand what it takes to create a schedule for the district, the amount of instructional time required by the state, satisfying those same people's demand for a longer spring beak, later start date, and earlier dismissal date and still think snow days should be "freebies". Guess that's why board members make the big bucks.

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2016-02-03 Running - Aerobic treadmill 7:15am	8.0 miles 00:00:00	Shoe: Saucony Omnis 0 miles on shoe

snow day sleeping in - then easy on my millE.

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2016-02-03 Running - Regular run 6:30am Weather: Mid 40s, drizzle, light rain, windy	8 miles 01:17:02 (9:37 min/mile)	Shoe: NB 890 Gray B 0 miles on shoe

Tired (not used to running this early) and sore quads so took it easy. Wandered around downtown Philly.

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2016-02-03 Biking -	15 miles 00:00:00 0 mph

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2016-02-03 Running - Aerobic TreadmillE 4:30am Weather: 25. Crunchy snow.	7 miles 00:58:53 (8:24 min/mile)	Shoe: BrooksLaunch2PurpleZ 0 miles on shoe Height: 5'3

Went to bed last night with an earache and sore throat. Slept like crap. Felt good to sweat this out on the mill.

LPS didn't make the call unitl 530 this morning. Really? Half the fun of a snow day is staying up late the night before. So I had two girls and two dogs bouncing off the walls at 0530. Here's hoping the house is still standing when I get home from work. Gotta love winter.

That dreadful rodent better have been right yesterday.

Happy HumpDay.

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2016-02-03 Biking - Aerobic Indoor Trainer 3:15am	01:00:00 0 mph	Height: 5'10 Avg HR: 133

90 minutes of weights (legs, primarily) and kettlebell circuit + 60 minutes of easy cycling + PT routine + 30 minutes of yoga. Going to start getting all my exercise done in the AM so the PM can be free for more leisure activities. That said, I might do some easy spinning tonight if my bottom agrees.

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2016-02-03 Running - Intervals treadmill	4 miles 00:30:10 (7:32 min/mile)

Short run with 12 x 25 seconds fast/1 minute easy. It's taper time again!

Song of the day: "What Kind of Fool" by Barbara Streisand with Barry Gibb.