Activity	Stats
2016-03-01 Running - Aerobic CHS Campus 4:30pm	5.50 miles 00:00:00	Shoe: Asics Kayanno 21 (Gld) 0 miles on shoe Height: 5'11

Easy Campus run.

Activity	Stats
2016-03-01 Running - Aerobic Cherry Creek Trail	12 miles 00:00:00	Height: 5'07

Easy run from home after work.

Activity	Stats
2016-03-01 Running - Aerobic CRUNCH 5:15pm	4 miles 00:34:00 (8:30 min/mile)	Shoe: Ravenna 6 Blue 0 miles on shoe Height: 6'2

Activity	Stats
2016-03-01 Running -	9 miles 00:00:00	Shoe: NB 890 Green B 0 miles on shoe

-

Activity	Stats
2016-03-01 Running - Aerobic	7 miles 00:00:00	Shoe: Brooks Launch 3- red 0 miles on shoe

Including 3 laps of Ins/Outs

Core work

Activity	Stats
2016-03-01 Lifting - 5:00am	00:00:00	Shoe: Adrenaline GTS 16 Purple 0 miles on shoe

Activity	Stats
2016-03-01 Running - Aerobic 4:00pm Weather: 32*	6.3 miles 00:52:30 (8:20 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Some pretty easy miles w/tbirds and then added a couple that were a little quicker (7:45) on my own.

Activity	Stats
2016-03-01 Running - Aerobic Treadmill 6:00pm	3.1 miles 00:30:00 (9:40 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

Activity	Stats
2016-03-01 elliptical -	00:30:00

plus some random push ups

Activity	Stats
2016-03-01 Running - Aerobic Field Club 11:00am	7 miles 00:00:00	Shoe: Rav 6 2016-02 Green 0 miles on shoe

Activity	Stats
2016-03-01 Running - Aerobic David City 8:30pm Weather: mid 20s, calm	5 miles 00:44:45 (8:57 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10

Activity	Stats
2016-03-01 Biking - spinning	15 miles 00:50:18 17.89 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Started with the warmup for Robbie Ventura's race simulation, but the DVD player got lost at the menu. Finally did part of Spinervals "Autumn Ride" to finish.

Activity	Stats
2016-03-01 Running - Aerobic	5 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

recovery

Activity	Stats
2016-03-01 Running - Aerobic LT 5:00am	1 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

Barbell

Activity	Stats
2016-03-01 Biking - Exercise Bike 7:00pm	20 miles 00:58:00 20.69 mph	Height: 6 ft

Activity	Stats
2016-03-01 Running - Intervals Kearney Hike and Bike Trail 5:30pm Weather: 40s	12 miles 01:15:00 (6:15 min/mile)	Height: 6 ft

5-10:00/2:00 intervals 10:00 wu 5:00 cd

Activity	Stats
2016-03-01 Running - Tempo Home 4:30pm	4 miles 00:00:00	Shoe: Saucony Kinvara 4 0 miles on shoe Height: 6' 3 Weight: 182

Activity	Stats
2016-03-01 Running - Aerobic 12:00pm	5.1 miles 00:46:21 (9:05 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

Walking without a limp so decided to test the waters. Adductor/groin/hammy seem to be ok. Probably keep it real easy every other day for a week and see how it holds up.

Activity	Stats
2016-03-01 Running - Aerobic CU-Riverfront 1:00pm Weather: 27, nw 12	5.63 miles 00:47:00 (8:20 min/mile)	Shoe: Structure 18 NiteLife 0 miles on shoe

Activity	Stats
2016-03-01 Running - Intermediate Run Center/90/Dodge Elevation: Ascent+364 Descent-362 1:30pm Weather: FL 20°, 28°, 9 NW, 59% Kept It Real™	5.9 miles 00:44:53 (7:36 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160301]: Witness Me!

Mollak and I on the most look @ me route ever; chased a segment (Pacific to Center, on 90th).

Distance and time is approx, based on Mollak's Garmin data & Strava's cropping tool; you see, I'm a noob and forgot to turn my watch off yesterday, draining the battery in the process. I R SMrT.

Activity	Stats
2016-03-01 Running - Aerobic Carl's "Look at Me" Route 1:30pm	7.1 miles 00:54:00 (7:36 min/mile)	Shoe: Brooks PureFlow Yellow 0 miles on shoe

Got done with work a bit early and was able to meet Carl for a run. Nice to catch up a bit. We ran his out and back along 90th St. He turned on the jets passed Pacific. Dropped to a 6:28 mile there.

Activity	Stats
2016-03-01 Running - Aerobic Treadmill 12:00pm	5.3 miles 00:45:00 (8:29 min/mile)	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

Too wimpy to run in the cold.

Activity	Stats
2016-03-01 Running - Intervals Candlewood 12:45pm Weather: Cold & Windy	6 miles 00:45:26 (7:34 min/mile)	Shoe: NB 1550v2 - Orange/Red 0 miles on shoe Height: 6'00

Non-track Tuesday around Candlewood. 3 x 1 mile repeats, .35 recovery. Goal time 6:10

6:03, 6:00, 6:01

New racers. Like 'em. Last speed workout. Onto strength next.

Activity	Stats
2016-03-01 Running - Aerobic AC, Cemetery, Viaduct 11:45am Weather: 27, WNW 15	6.33 miles 00:50:55 (8:02 min/mile)	Shoe: PI N2v2 Lime 0 miles on shoe Height: 5'10

Cold out but mittens made my hands sweat. Couldn't decide on a distance. Planned on 5 but added a little to the turnaround and then more in the cemetery to get over 10k. Aquatic Center staff looks at me a little weird when I use the facility for their showers instead of their pool, oh well.

Activity	Stats
2016-03-01 Swimming - Aerobic Madonna ProActive 4000 yards 8:00am Weather: 25. Brrrrr.	2.3 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

Slept in very nicely. Back to the pool. Needed some redemption, and to show myself I knew how to swim. Yep, I do.

1000 swim
500 kick
1000 swim
500 pull
1000 swim

Some seriously mean women at the pool today. The pool dictator actually came to my rescue. We exchanged a good smile when she told those cranky ladies to relax. Made my day. :)

It's March!! That means Spring!!

Thanks to G for all he does with keeping us up and running. Much appreciated.

Have a really good Tuesday.

Activity	Stats
2016-03-01 Running - 5:00am Weather: In St, Paul 16, wc 0, gusty N wind	4 miles 00:00:00	Height: 5'2"

Ooooh, the north wind was so mean today. Brrr.

10 x Buffalo hill. Short and super steep, about 50 seconds.

Whatever strength I used to have is all gone. Still starting from scratch if feels like.

Activity	Stats
2016-03-01 Running - Intervals Big Papio	8.02 miles 00:54:49 (6:50 min/mile)	Shoe: New Balance Boracay #2 0 miles on shoe Height: 6'5''

4x1.5 miles
9:48 (6:33 pace), 9:43 (6:29), 9:48 (6:33), 9:37 (6:25)
Done with the wind...

Activity	Stats
2016-03-01 Walking - Aerobic Bar None Loop Weather: 60s under the hoops	2 miles 00:00:00	Height: 67.5

It's Linda's loop. Every time she unwaveringly bends to my will, every workout, every cycle, but only when it matters. McLatchie and Glen vd Westhuizen both preach M-T-W as consecutive prescribed hard days, there's a lot of good to be had if you're able to follow directions.
Leeks and fennel survived the night, one broiler didn't. Today's profile pic our young gun Grant Wintheiser. He split 15:06 en route to 244:12 8K and is one of the most talented runners to ever sport a kit of mine.

Activity	Stats
2016-03-01 Running -	9 miles 00:00:00	Height: 5' 4

Went to the park to do my workout, felt like I was fighting the wind the whole way and burr it's cold outside!

Activity	Stats
2016-03-01 Cross Train - Chest Day 9:00am	01:00:00	Height: 5 10

Row machine: 10 minutes
Weights: Chest day
Stationary bike: 10 minutes

Activity	Stats
2016-03-01 Running - treadmill	8.5 miles 01:06:08 (7:46 min/mile)

-15 minute warm up
-2 x 15 minute 'pushes' w/5 minutes aerobic in-between
-remainder cool down

Song of the day: "Just My Imagination (Running Away With Me)" by the Temptations.

Activity	Stats
2016-03-01 Swimming - Aerobic 5:00am	2.3 miles 00:00:00

4050 yards with Paul, Pat and Dan.
1250 warm up
10x50 (25 kick, 25 swim)
5x100 IM
5x100 swim
10x75 pull (1st 25, 2 breaths)
10x50 (5 kick, 5 swim)
50 CD
Happy March 1st and Happy birthday Nebraska!

Activity	Stats
2016-03-01 Running - Aerobic Zorinsky 4:30am	12 miles 01:29:30 (7:27 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

Activity	Stats
2016-03-01 Running - Aerobic School Loop 5:00am Weather: 19 degrees wc 11 wnw 8 clear	4.2 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0