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2016-02-27 Running - Long Downtown 5:00am	14 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

Long run with Carl and Dave B. Quick run, but it felt good!

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2016-02-27 Running - Long 6:00am	12 miles 00:00:00	Shoe: Rav 6 2016-02 Green 0 miles on shoe

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2016-02-27 Running - Aerobic Cherry Creek Trail 9:00am	18 miles 01:58:06 (6:33 min/mile)	Height: 5'07

Long run from home. Tried pushing a decent pace. The wind made it rough.

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2016-02-27 Running - Aerobic My hood in LaVista	4 miles 00:40:00 (10:00 min/mile)	Shoe: Brooks Adrenaline green 0 miles on shoe Height: 5' 9

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2016-02-27 Running - Aerobic Zorinsky 11:30am	6.36 miles 00:55:38 (8:44 min/mile)	Shoe: Ravenna 5 Grey 0 miles on shoe Height: 6'2

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2016-02-27 Running - Race Phoenix Marathon Certified?	26.2 miles 03:38:00 (8:19 min/mile)	Height: 6'1

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2016-02-27 Running - Aerobic Treadmill 9:15am	8 miles 01:07:26 (8:25 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

easy 8. Lifetime

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2016-02-27 Running - Intervals Zorinsy East 7:00am Weather: 34, sunny, slight n wind	6.62 miles 00:50:00 (7:33 min/mile)	Shoe: Zoom Fly 0 miles on shoe

6 X 600 @5k pace

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2016-02-27 Running -	8 miles 00:00:00

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2016-02-27 Running - Just Running Neighborhood 10:15am Weather: 56°	2.2 miles 00:17:40 (8:01 min/mile)	Shoe: Brooks Dyad 8 0 miles on shoe Height: 6' 4 Max HR: 164 Avg HR: 149

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2016-02-27 Biking - Exercise Bike 8:00pm	20 miles 01:01:00 19.67 mph	Height: 6 ft

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2016-02-27 Running - Long Kearney Hike and Bike Trail 12:30pm Weather: 50-70s	40 miles 04:56:50 (7:25 min/mile)	Height: 6 ft

32 on bike trail 8 on Old father prairie trail. 10 mile splits = 1:10:00, 1:11:00, 1:16:50, 1:19:00

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2016-02-27 Running - Aerobic 2:45pm Weather: 70* breezy	4.7 miles 00:36:45 (7:49 min/mile)	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

A little spring treat with the weather. Had 50 at No Frills this morning. Testing out sprained ankle on LaPlatte gravel. Wore Ace brace for first half and it just felt uncomfortable. Took it off and return trip much better. Very little pain but still have swelling so keeping it iced.

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2016-02-27 Swimming - Aerobic 3:00pm	1.53 miles 01:29:00 (58:10 min/mile)	Height: 5' 9'

I think that is probably a swimming distance PR for me.

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2016-02-27 Biking - Aerobic 12:00pm	10.1 miles 00:48:31 12.49 mph	Height: 5' 9'

Beautiful weather for February!

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2016-02-27 Running - Hills	4 miles 00:00:00	Shoe: Brooks Defyance 8 Jan 0 miles on shoe Height: 6'2

Country runnin', had me a blast.

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2016-02-27 Biking - Long Weather: 72 sunny windy	35.01 miles 02:07:52 16.43 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Got to ride outside without cold gear in February! Wind slowed the pace on the way out. Bob Sack caught me and I picked up to his pace and we rode together for 7-8 miles. Nice tailwaind home though it swirled once in a while. Not going to complain though!

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2016-02-27 Running - 9:00am Weather: High 20s, windy	14 miles 02:10:11 (9:17 min/mile)	Shoe: NB 890 Gray B 0 miles on shoe

A slow neighborhood loop. Stomach issues so headed to a bathroom. Came back and started another one. Got halfway through and it was slower than the first one. Decided that was enough for today.

60 min usual strength circuit at Y. 35 min usual stretching routine at home.

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2016-02-27 Running - Tempo Bryan Indoor Tri. 10:30am Weather: Inside.	2.66 miles 00:20:00 (7:31 min/mile)	Shoe: BrooksLaunch2HotPink 0 miles on shoe Height: 5'3

Well. I knew from my first armpull, that it was not my day. Had nothing there. Felt like I was going to toss my cookies in the pool. Bummed. Did not match last year in the swim. I thought my fitness and hours in the pool....hmm. Bike was same (puny), run tried to redeem it. ehhh.

Super impressed and proud of my cohorts. Molly set the record in the pool. Matt is a swimmer too. He probably won the whole darn thing. Molly would have too, if she would have ever been on a treadmill in her life. Poor child hung on for dear life. Gracie ran some super fast laps while cheering us on.

This was a disappointment for me. Oh well. No worries. I got to show off my favorite people. All is well. :)

And yep, third place. Towel officially thrown in. :)

Now to enjoy the gorgeous day.

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2016-02-27 Running - Long North Side, Pawnee Park 10:30am Weather: 50's start, 69 finish, SSW 21, Sunny	20 miles 02:49:06 (8:27 min/mile)	Shoe: PI N2v2 Lime 0 miles on shoe Height: 5'10

Got pretty warm and I've got some good salt streaks. Felt better at the end this week than last week. Bringing the water bottle likely helped more than anything.

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2016-02-27 Race No frills Certified? 10:00am	5 miles 00:30:27 (6:05 min/mile)	Height: 5'10

Old, slow and depressed.

I had a good run the last 5+ years. Too many PRs to count (actually I've counted) and thankfully I was able to have a good year of racing last year at age 40, but all good things must come to end.

Going that place where all formerly competitive road runners go to retire; ultras.

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2016-02-27 Kickboxing - Aerobic 8:00am	00:00:00

Bailed on the DT13 this morning. Slept in. Ended up not running and doing kickboxing with the wifey. Kids tried too. I almost punch one in the face and nearly kicked a baby. It was fun though

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2016-02-27 Running - Aerobic Whitehawk 11:15	2.65 miles 00:25:01 (9:26 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

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2016-02-27 Running - Aerobic Zorinsky 5:00am	20 miles 02:50:38 (8:31 min/mile)	Shoe: Asics Nimbus 17.6 0 miles on shoe Height: 5'8

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2016-02-27 Running - Fartlek	12 miles 00:00:00	Shoe: Nike Lunar Racer-green 0 miles on shoe

Sunrise over Holmes Lake today. Had Salem along for company today.



8 x 1k w/ 3:30 jog. Was probably a bit shorter than 1k as I didn't feel like switching my watch over to metric. Close enough.



Felt strong, lots better than Thursday where I staggered through some two mile repeats. No idea on "official" splits but it felt pretty consistent and more realistic than being on a track.

all intervals 3:15 +/- 5 seconds. Just about right.

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2016-02-27 8:00am	5.45 miles 00:00:00	Shoe: Asics Gel Cumulus 15 Lite Show 0 miles on shoe

In Cedar Rapids on the bike trail.

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2016-02-27 Running - Aerobic Zorinsky & More 8:00am Weather: 31 Sunny	7.5 miles 01:07:40 (9:01 min/mile)	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Took a few days off from running so it felt really good to get out for a run with Booty.

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2016-02-27 Running - Aerobic Zorinsky and More 8:00am	7.50 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

Wonderful run at the lake with Rudy! So many people out today!

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2016-02-27 Running - Aerobic LT hoods 7:00am	2 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

Great morning start with Di and Steph!

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2016-02-27 Running - Leg Speed 9 x 30 7:00am Weather: hi 30s, calm	11 miles 01:32:45 (8:25 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10

w/u, 4 striders, 9 sprints, c/d

Youth BB tournament today. Attempting to lead the troops to victory...or at least making sure everyone plays.

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2016-02-27 Swimming - Aerobic 5:30am	2.5 miles 00:00:00

Really good swim this morning with Pat. 4400 yards.
1000 WU
3x100 swim, 4x75 IM, 6x50 swim
3x100 pull, 4x75 IM, 6x50 pull
3x100 (50 kick, 50 swim), 4x75 (25 IM order, 50 kick)
6x50 (1 and 4 fly, the rest kick)
12x50 swim
100 CD
Excited to watch some state swimming today!!

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2016-02-27 Running - Aerobic Zorinsky 6:00am Weather: 34	11.5 miles 01:41:00 (8:46 min/mile)	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

Lake Z and hoods with Sarah, Kathy, Bradi and Scott.

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2016-02-27 Running - Aerobic Home 7:00am Weather: 25	4 miles 00:00:00	Shoe: Asics Gell 33 Lyte 0 miles on shoe Height: 6' 3 Weight: 180

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2016-02-27 Running - Aerobic Home 7:00am Weather: 25 degrees	4 miles 00:00:00	Shoe: Asics Gell 33 Lyte 0 miles on shoe Height: 6' 3 Weight: 180

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2016-02-27 Running - Long DT13 Elevation: Ascent+984 Descent-983 5:01am Weather: 27°, S, 93% Kept It Real™	14.01 miles 01:51:09 (7:56 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160227]: DT13

CoachGoz, BigDave and I on the mean streets of DT13; a little extra @ the end to get to T's 14, Dave had gone south to go for 16.

Homeless person sleeping under the 72nd Street bridge; Goz and I startled / awoke said person as we passed by. Two tents under the Cass Street bridge, been there for a 6 weeks now..? Odd.

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2016-02-27 Running - 5:00am Weather: In St. Paul 34, clear, nice moon	3.5 miles 00:00:00	Height: 5'2"

Ran a 3 mile tempo run today.... or should I say a faster slow run. :)

55 and sunny today. wow!

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2016-02-27 Running - Long DT13	16.35 miles 02:05:35 (7:40 min/mile)	Shoe: New Balance Boracay #2 0 miles on shoe Height: 6'5''

Thanks cjs and Theresa! Great run today.

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2016-02-27 Running - Long School Loop 5:00am Weather: 30 degrees wc 22 w 7 clear	11.0 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Probably could have gotten by with one less layer. Nice morning. Off to watch some elementary basketball both today and tomorrow. Have a great weekend.