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2016-02-25 Running - Aerobic 4:15pm Weather: 48* sunny	3.4 miles 00:28:20 (8:20 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Was about 1-1/2 miles from Econo Lodge near downtown Kearney when I stepped on the edge of a curb and my right ankle went over. Limped around a bit and then shuffled back but it was already swollen when I got back. Bummer.

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2016-02-25 Running - Aerobic 8:00am Weather: 25* breezy	4.3 miles 00:34:52 (8:06 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Cool morning. Did loop of Yanney Park from Econo Lodge. Nice little wake up...plan to go again this afternoon. Cory better but we are staying another night.

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2016-02-25 Running - Aerobic Treadmill 3:15am	2.583 miles 00:25:00 (9:40 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

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2016-02-25 Running -	8 miles 00:00:00	Shoe: NB 890 Gray B 0 miles on shoe

-

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2016-02-25 Running - Tempo The Narrows 11:00am	8 miles 00:00:00	Shoe: Rav 6 2016-02 Green 0 miles on shoe

1.5 wu
5 tempo
1.5 cd

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2016-02-25 Running - Tempo MTX-CU-Riverfront 12:00pm Weather: 33, light snow, breezy	6.62 miles 00:52:00 (7:51 min/mile)	Shoe: Zoom Fly 0 miles on shoe

5x1000 at tempo pace.

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2016-02-25 Running - Aerobic Cherry Creek Trail	12 miles 00:00:00	Height: 5'07

Easy run from home after work.

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2016-02-25 Running - Aerobic David City 8:15pm Weather: lo 30s, calm	7 miles 01:07:15 (9:36 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10

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2016-02-25 Running - Intervals 4:00pm	10 miles 00:00:00

Needed to get after it, but didn't have the legs for it today. Tried, but that is how it goes sometimes.

Goal workout was 3 x 2miles with 800m jog (about 5 min), cut-down style.

Goal was 5:50 low, 5:40 low, 5:30 low.
11:37, 11:30, 11:20

Core work

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2016-02-25 Biking - Exercise Bike 7:00pm	20 miles 00:59:00 20.34 mph	Height: 6 ft

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2016-02-25 Running - Aerobic Neighborhood 4:30pm Weather: 30's, chilly	5.06 miles 00:42:00 (8:18 min/mile)	Shoe: PI N2v2 Lime 0 miles on shoe Height: 5'10

Short run after work. Felt pretty good.

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2016-02-25 Running - Aerobic Westside Hillz 4:15pm	5 miles 00:34:22 (6:52 min/mile)	Shoe: Brooks PureFlow Yellow 0 miles on shoe

Quick run before we get the kids to head to see the Pancake Man.

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2016-02-25 Running - Aerobic	3.5 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

taper

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2016-02-25 Construction Work -	00:45:00	Height: 5' 9'

Tried out some HIIT workouts.

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2016-02-25 Swimming - Aerobic 5:00am	2.3 miles 00:00:00

Thought I was going to be solo, then Pat and Bill showed up.
1200 warm up
10x75 - 50 kick, 25 swim
12x50 swim
6x100 pull (drop the buoy after 50)
12x50 IM order
250 CD
Big day tomorrow at State Swim Prelims!

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2016-02-25 Running - wilderness	4 miles 00:28:00 (7:00 min/mile)

4x2 fartlek. lifted and played basketball last night. going to play basketball for the final time of winter tonight too. last soccer match on sunday. then just running and some mtb'ing, lifting and light swimming.

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2016-02-25 Running - Tempo Candlewood 11:30am	10 miles 01:13:28 (7:20 min/mile)	Shoe: 870v3 - Grey/Yellow 0 miles on shoe Height: 6'00

Tempo Thursday. 8 @ MGP. Goal Time 56:24. 1 up, 1 down.

Actual 55:19

Been trying to focus on running MGP by feel rather than looking at my watch all the time, so this run was a little faster than planned, but it felt good, so I'll take it.

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2016-02-25 Running - Aerobic CC Grand Tour 12:15pm Weather: 36, light snow	5.7 miles 00:00:00	Shoe: Merrell Trail Glove Green 0 miles on shoe Height: 5'9

Legs feeling better - good effort out there. I wonder how many more times I have left to run this course since I won't be running it after my employment is terminated. I figured I've already run it about 600 times. And you know what? That damn hill up 60th Street has never gotten any easier. Of course if it was about running getting easier I would have quit 20 years ago.

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2016-02-25 Running - Tempo Candlewood 5:00am Weather: 34º	7 miles 00:00:00	Shoe: Adrenaline GTS 16 Purple 0 miles on shoe

Workout with Meleia from Burke. 2 miles WU, 20 minute tempo, 2 miles CD. It felt good to do a workout again!

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2016-02-25 Running - 11:45am	5.01 miles 00:47:47 (9:32 min/mile)	Shoe: Asics Gel Cumulus 15 Lite Show 0 miles on shoe

Eh - decent run. Felt pretty good except when heading in to that north wind.

Survived the board meeting. After 90 minutes we approved 7-2 to proceed with a bond issue that was $435,000 lower than where we started. Kind of a waste of time as it will reduce the levy something like 0.1 cents per thousand or $less than $1 per year on a $100K house.

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2016-02-25 Running - Aerobic Council Bluffs 10:30am Weather: Cold Wind, 36°	8.09 miles 01:05:46 (8:07 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

Cheated a little and took to the Council Bluffs neighborhood streets to stay out of the wind. It was nice.

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2016-02-25 Running - Tempo Elmwood	8.00 miles 00:52:58 (6:37 min/mile)	Shoe: New Balance Boracay #2 0 miles on shoe Height: 6'5''

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2016-02-25 Walking - Aerobic Bar None Loop Weather: reverting	2 miles 00:00:00	Height: 67.5

Its a laborious loop. I've been squeezing in my walks but fully into this year's garden. Plus some. My buddy Andrew has 32 flips going right now, call's when he's got something. Over the last five days Linda & I completely dismantled a huge tree house, shed and raised beds from a job. Took out every screw and nail, sorted and stacked, my dream potting shed ever so closer now. #BarNone#Reclamation#Rustic#Free.99

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2016-02-25 Biking - Intervals Madonna Spin. 5:15am Weather: 29. Too cold.	00:50:00 0 mph	Shoe: SweetSpinz 0 miles on shoe Height: 5'3

Met Matt and Exum for Michelle's spin class. The seated hill climbs about did me in. Hoping my legs are strong for Saturday.

Saturday. Bryan Medical Center's annual Indoor Triathlon. Yep. The day has come. Have to beat my fifth place finish from last year. (Top Bryan Employee, though:D) However, a little wrinkle this year.....in my wave there's a girl named Molly, and a guy named Matt. Yep. The competition is fierce and the talking has been trashy. If I get third out of us three, I might as well just throw in the towel.

Have a great Thursday!!

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2016-02-25 Running - 4:45am Weather: In St. Paul 28, windy, cold N wind	4 miles 00:00:00	Height: 5'2"

2 hooting owls

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2016-02-25 Running - Aerobic Zorinsky 4:00am	14 miles 01:51:00 (7:55 min/mile)	Shoe: Asics Nimbus 17.6 0 miles on shoe Height: 5'8

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2016-02-25 Running - Aerobic Ralston/LaVista Weather: 36; 12 mph NW wind	5 miles 00:40:52 (8:10 min/mile)

Song of the day: "Forever, Forever" by Keiko Matsui. I saw her and her band perform at Yoshi's Jazz Club in Oakland CA one week ago today. She is an amazing pianist and I was also fortunate to meet her before her show. Keiko explained the inspiration for this song--when her daughter was 2, she said to her "Mom, I love you forever forever". The other performances I saw in California were the afore-mentioned Judy Collins in Pasedena and Ottmar Liebert with his band Luna Negra in Mill Valley--both were sensational. Grand finale of my trip was seeing the San Francisco Ballet and Orchestra perform Tchaikovsky's "Swan Lake"...just breathtaking!

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2016-02-25 Running - Aerobic School Loop 5:00am Weather: 26 degrees wc 12 wnw 14 partly cloudy	3.6 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

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2016-02-25 Running - Aerobic treadmill 5:00am	3 miles 00:00:00	Shoe: Pink Saucony 0 miles on shoe

Just a little something before work.