Activity	Stats
2016-04-03 Running - One 10-miler or more per week My hood in LaVista	14.67 miles 02:12:00 (8:59 min/mile)	Shoe: Saucony light colored 0 miles on shoe Height: 5' 9

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2016-04-03 Running - Long Zorinsky 7:00am	15 miles 02:09:21 (8:37 min/mile)	Shoe: 870v3 - Grey/Orange 0 miles on shoe Height: 6'00

9.25 w/ Finn & Burke, then the rest w/ Burke.

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2016-04-03 Running - Race Shamrock Shuffle Certified? Yes	5 miles 00:25:24 (5:04 min/mile)	Height: 5'07

My legs didnt feel as good as I hoped. Proud of the way the team ran.

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2016-04-03 Running -	7 miles 00:00:00	Height: 5'07

Warmup and cool down for Shamrock Shuffle.

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2016-04-03 Running - Long Mopac	16.21 miles 02:32:53 (9:25 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

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2016-04-03 Strength Training - Strength Training 24 hr Fitness 3:30pm	01:05:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Weight: 194

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2016-04-03 Running - Aerobic Zorinsky 6:30am	10 miles 00:00:00	Shoe: Saucony White 0 miles on shoe Height: 6'2

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2016-04-03 Biking - Exercise Bike 7:00pm	20 miles 01:01:00 19.67 mph	Height: 6 ft

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2016-04-03 Running - Aerobic Kearney Hike and Bike Trail 1:00pm Weather: 70s	24 miles 03:10:30 (7:56 min/mile)	Height: 6 ft

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2016-04-03 Biking - Aerobic SpringBend 3:00pm Weather: 81	18.6 miles 01:27:41 12.73 mph	Height: 6'

MTB

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2016-04-03 Biking - Tempo Weather: 75 Sunny windy	28.66 miles 01:52:36 15.27 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Some unholy marriage of a recovery ride and tempo ride! Hamstrings were tight from the race. Rode with high cadence in mind against the wind,.Wasn't worried about speed out to Hwy 11. Got on the big gears on the way back with the wind. Wind was a little more from the North than forecast so when I turned north on the way back, got back into recovery mode.

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2016-04-03 Running -	18.5 miles 00:00:00	Shoe: NB 890 Gray B 0 miles on shoe

Easy low keys miles. 45 min stretching, sit ups and push ups.

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2016-04-03 Running - Long David City 9:45am Weather: W.A.F, warm	20 miles 02:47:30 (8:22 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10

Last 5 in 38:30. Nice at the start, warmed up throughout. This wind blows.

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2016-04-03 Running - Long Memorial Park 9:15am Weather: 45, sunny	11 miles 01:37:30 (8:51 min/mile)	Shoe: Merrell Trail Glove Blue 0 miles on shoe Height: 5'9

Tough run. I spent 2 hours yesterday sitting on an exercise ball at my desk instead of a chair. My low back and glutes felt like they had already done a long run. The last 4 miles hurt. I had to grind the last mile in 8:10 just to keep the overall pace under 9 minutes. Plus it got warm. Temp went up 17 degrees - it was 62 when I finished.

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2016-04-03 Running - Long 5:00am	18 miles 00:00:00	Shoe: Brooks Ghost 7 Red/Black 0 miles on shoe

Felt beat from the race yesterday doubled with standing at a track meet. No biggie.

Core work and MYRTL+

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2016-04-03 Running - Aerobic 7:30am Weather: 50* breezy	9 miles 01:11:00 (7:53 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Feeling a bit beat up but just kept it steady with RJ at the wheel. Good week with some miles and some quality.

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2016-04-03 Running - Long 72nd/Dodge/60th/Pacific/Keystone Weather: 46; SW winds 10-15 mph	18 miles 02:20:48 (7:49 min/mile)

Long run with the last 6 miles at GMP. Fast finish long runs are difficult, but that's the point, right? I am feeling good about this training cycle. Now, it is time to let the wild taper begin!

Song of the day: "Beds are Burning" by Midnight Oil.

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2016-04-03 Running - Long Zorinsky & More 7:30am Weather: 50 sunny Windy	10.25 miles 00:00:00	Shoe: Slime Guide 8 0 miles on shoe Height: 6ft

Full Lake with Booty. Sluggish for a few miles and the wind wasn't very friendly. But had a good run . Saw some turkey's and Deer.

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2016-04-03 Running - Aerobic Zorinsky and More 7:30am	10.25 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

Not feeling great during this run, but got it done!

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2016-04-03 Running - Long Whitehawk 8:15am	5 miles 00:42:41 (8:32 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

Good run today! Always great to see some fellow NDORFNZ runners out there!

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2016-04-03 Running - Aerobic Rolling Hills of Auburn 6:00am Weather: 43 degrees wc 36 ssw 12 clea	7.2 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Attended my first high school soccer game yesterday. Bulldogs won 3-0, their first win in a very long time. When we got to the baseball game, the Huskers were behind 7-1, only to rally and win 9-8. Couldn't help the Sooners or the Orangemen. More baseball today before heading for home.

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2016-04-03 Running - Aerobic 70th. 4:45am Weather: 50. With a Breeze.	5.02 miles 00:45:06 (8:59 min/mile)	Shoe: BrooksLaunch3LobsterHotPinkRed 0 miles on shoe Height: 5'3

Was technically supposed to rest, but I wanted to stretch the legs, and I needed a bit more in the milage department. Didn't sleep well. Left hammy pretty sore after yesterday's race. Ibuprofen and rolling are needed. Solo on 70th. Nice and easy before work.

Have a good Sunday.

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2016-04-03 Running - Aerobic Westside Hillz 5:00am	10 miles 01:20:24 (8:02 min/mile)	Shoe: Brooks Connect4 Black 0 miles on shoe

Woke up early so decided to get up. Legs were not as bad as I expected them to be after yesterday. Planned on maybe 13-15 miles but I had some pain near my right IT. Not sure if it was just the soreness or another IT flare up so I didn't risk further miles today. Plenty of stretching and foam rolling after