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2016-03-31 Running - Tempo The Narrows 11:00am	10 miles 00:00:00	Shoe: Rav 6 2016-02 Green 0 miles on shoe

1.5 wu
7 tempo
1.5 cd

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2016-03-31 Running -	10.5 miles 00:00:00	Shoe: Nimbus 17 BLUE 0 miles on shoe Height: 5'7

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2016-03-31 Running -	5.5 miles 00:00:00	Shoe: NB 890 Green B 0 miles on shoe

-

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2016-03-31 Running - Aerobic Treadmill 6:00pm	3.15 miles 00:30:00 (9:31 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

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2016-03-31 Running - Aerobic Treadmill	8 miles 00:00:00	Height: 5'07

It was cold so I ran easy on the treadmill at work again.

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2016-03-31 Running - Aerobic Cathedral	6 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

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2016-03-31 Running - Long CU-Riverfront-Harrah's-Hanafan 5:00pm Weather: 52, overcast, crisp	10.96 miles 01:26:00 (7:50 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

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2016-03-31 Running - Aerobic Zorinsky 4:00pm Weather: 53° breezy	4 miles 00:34:21 (8:35 min/mile)	Shoe: Brooks Dyad 8 0 miles on shoe Height: 6' 4 Max HR: 162 Avg HR: 143

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2016-03-31 Running - Aerobic David City 6:15pm	5 miles 00:39:30 (7:54 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10

Easy with six 1/2@ss striders

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2016-03-31 Running - Intervals	9 miles 00:00:00	Shoe: Nike Lunar Racer-green 0 miles on shoe

Mile repeats on MoPac. Had to squeeze it in, so felt flat and heavy. Got done what I could. Tried to get after it, but a combo of long week and having to squeeze the workout in made me feel flat. Wanted 5k pace, ended up with closer to 10k pace and it felt slower.

5 x 1mi w/ 400m jog recovery

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2016-03-31 Biking - Exercise Bike 7:15pm	10 miles 00:29:10 20.57 mph	Height: 6 ft

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2016-03-31 Running - Aerobic Kearney Hike and Bike Trail 5:30pm Weather: 40s strong N wind sprinkling off and on	12 miles 01:25:00 (7:05 min/mile)	Shoe: Adidas duramo cross trail 0 miles on shoe Height: 6 ft

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2016-03-31 Running - Aerobic 5:00pm Weather: 46, WNW 24+	7.02 miles 00:59:43 (8:30 min/mile)	Shoe: PI N3 Blk/Spicy Orange 0 miles on shoe Height: 5'10

Wind sucked but it did make it easier to go slow.

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2016-03-31 Running - Aerobic Home 4:15pm Weather: 47	4 miles 00:00:00	Shoe: Nike Zoom Elite 7 0 miles on shoe Height: 6' 3 Weight: 182

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2016-03-31 Running - Tempo Big Papio	10 miles 01:06:03 (6:36 min/mile)	Shoe: New Balance Boracay #2 0 miles on shoe Height: 6'5''

The wind was brutal. felt like i was walking against it and flying with it

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2016-03-31 Running - Aerobic 45TH & G 11:45am	6 miles 00:47:13 (7:52 min/mile)	Shoe: Saucony White 0 miles on shoe Height: 6'2

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2016-03-31 Running - Aerobic 11:45am Weather: 50* windy	7 miles 00:54:40 (7:48 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

One of the great things about retirement: I don't have to go for a run in the dark tonight after the Chieftain Invite. Knees were achy today buy just relaxed up Dyson Hollow and then added a lakes loop at the end. More than I planned on.

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2016-03-31 Running - Tempo Clearwater Falls 11:30am	9 miles 01:12:29 (8:03 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

my love/hate relationship with the wind continues.

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2016-03-31 Running - Tempo Scenic Elkhorn Bluffs Weather: chilly and windy	4.5 miles 00:00:00	Height: 67.5

4.5 just the way I remember them! Hard put staying with Dr. Weeks, just the push I can enjoy. Today's profile pic is my old buddy (From his Hansons days even) Patrick Rizzo. He's doing me a solid and coming in for Ni-Bthaska-Ke. Those are 2:13 marathon legs.

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2016-03-31 Running - Aerobic 5:00am Weather: Londony	7 miles 00:00:00	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

From 24 with Birthday Boy Macy.Not sure of distance. Calling it 7.

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2016-03-31 Swimming - Aerobic 5:00am	2.4 miles 00:00:00

Pat has been writing our workouts lately - this was a tough one.
4200 yards - with Pat, Dan, Erika, and Denise.

Had the opportunity to listen to your Nebraska football coach last night. Really enjoyed it. Seems like a truly stand-up guy.

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2016-03-31 Running - Aerobic Boosalis. 5:00am Weather: 48. Sprinkles. Just Marvelous.	8.1 miles 01:07:50 (8:22 min/mile)	Shoe: BrooksLaunch3LobsterHotPinkRed 0 miles on shoe Height: 5'3

Jason, Greg, and surprise guest Carolyn, agreed to meet me at Shopko for my Easy 8. We went up and down Boosalis for a really nice run. Lots of good conversation and we all said that the company made this run seem effortless. Felt really good on this one. Great morning out there. Finished up with nice sprinkles.

Post run, Greg passed out "Oakleys" from Malaysia, while I passed out "PowerAdeZeros" from my Kia. :)

Have a really good Thursday.

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2016-03-31 Running - Tempo Candlewood 5:00am	12 miles 01:30:38 (7:33 min/mile)	Shoe: NB 1550v2 - Orange/Red 0 miles on shoe Height: 6'00

10 mile MGP tempo w/ Ilahi & Burke. Goal time 1:10:30. Actual time 1:10:08.

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2016-03-31 Running - Intervals Candlewood 5:00am Weather: 47º	9 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

1+ mile WU, 6 x mile repeats with 1 minute recovery, 1+ mile CD
(7:00, 6:49, 6:49, 6:53, 6:45, 6:57) The weather today was much better than the last time I ran in Candlewood. I guess I still need to work on pacing since my last two were not as consistent as they should have been.

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2016-03-31 Running - Aerobic Regency and Capitol Loops 4:45am Weather: 46, rainy	10.1 miles 01:14:36 (7:23 min/mile)	Shoe: Brooks PureFlow Yellow 0 miles on shoe

Took it easy and flat as possible today. Didn't like the boring trails of yesterday so I stuck to the regency and Capitol street loops and that was a little better. really no IT pain except for what I was imagining in my head. Still going to keep the rolling and icing going to make sure it's good to go for Saturday. 4 x 30 sec strides at the end

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2016-03-31 Running - 6:00am Weather: In St. Paul 41, light rain	3 miles 00:00:00	Height: 5'2"

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2016-03-31 Running - Aerobic Zorinsky 4:30am	10 miles 01:24:30 (8:27 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

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2016-03-31 Running - Aerobic TheQ Elevation: Ascent+571 Descent-571 4:48am Weather: FL 45°, 48°, 7 NNW, 87% Fo' Drizzle	7.01 miles 00:58:47 (8:23 min/mile)	Shoe: Saucony Guide 8 [20151106] 0 miles on shoe

Papillion [20160331]: The Q

Dan and I on The Q; talked Dan's ear off about movies after the run!

Came in like a lion, so today should be a lamb; right?

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2016-03-31 Running - Aerobic School Loop 5:00am Weather: 38 degrees wc 27 nw 13 partly cloudy	4.3 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Enjoy your Thursday.

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2016-03-31 Running - Aerobic Papillion/LaVista Weather: 48, light N wind	7 miles 00:57:27 (8:12 min/mile)

2 solo, 5 with Carl. Never a dull moment with that guy! Thanks for the run, C!

Song of the day: "It's So Easy" by Buddy Holly.

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2016-03-31 cross training: weights -	00:00:00

Before running.

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2016-03-31 tour de France spin bike - Aerobic 2:45am	13.5 miles 00:45:00 (3:20 min/mile)	Height: 6ft

Another low gear spin. Good workout! Didn't think I had it in me this morning.