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April 5, 2016

CoachGoz profile

Activity Stats
2016-04-05
Lifting -


5:00am
 00:00:00



theDude profile

Activity Stats
2016-04-05
Running - Aerobic
David City

6:15pm
 7 miles
01:04:00
(9:08 min/mile)
Shoe: Nike Zoom Vomero 9
0 miles on shoe
Height: 5'10

Kidd_Deuce profile

Activity Stats
2016-04-05
Running - Aerobic
Whitehawk

8:30pm
 4 miles
00:37:36
(9:24 min/mile)
Shoe: Nike Structure 19
0 miles on shoe
Height: 5'9

JeremyMorris profile

Activity Stats
2016-04-05
Running - Aerobic
Kearney Hike and Bike Trail

5:45pm
Weather: 60s strong N wind
 12 miles
01:23:00
(6:55 min/mile)
Shoe: Adidas duramo cross trail
0 miles on shoe
Height: 6 ft

terrence profile

Activity Stats
2016-04-05
Running - Intervals
Council Bluffs loop

10:00am
 10.5 miles
00:00:00
Shoe: Rav 6 2016-02 Green
0 miles on shoe
1.5 wu
3 x 2 w/ .5 recovery
1.5 cd

tbirdxc profile

Activity Stats
2016-04-05
Running - Aerobic


4:30pm
Weather: 65* sunny
 5 miles
00:00:00
Shoe: Pureflow 2
0 miles on shoe
Height: 6-00
Played a little ultimate football with tbirds covering a couple miles. Two hard sprints in a relay and then finished up with 3 easy miles on the track. Sluggish.

Bohldog profile

Activity Stats
2016-04-05
Running - Aerobic
Harrison-Q Loop

6:30pm
Weather: 71°
 5.1 miles
00:43:37
(8:33 min/mile)
Shoe: Brooks Adrenaline GTS 15
0 miles on shoe
Height: 6' 4

Max HR: 159 Avg HR: 141

rabid_monkey profile

Activity Stats
2016-04-05
Running - Aerobic
Treadmill


 2 miles
00:00:00

Height: 6'-2

mc.lynch profile

Activity Stats
2016-04-05
Running -



12 miles
00:00:00
Shoe: NB 890 Gray B
0 miles on shoe
-

groupw profile

Activity Stats
2016-04-05
Biking - XC



Weather: 70 Cloudy Windy
 8.5 miles
01:02:15
8.19 mph

Height: 5'9
Road ride would have been awful in that wind. Glad Chuck proposed a fat bike ride! FYI - Starting from a stop on the loose sandbar is near impossible!

jjjogger profile

Activity Stats
2016-04-05
Running - Tempo
Home

4:15pm
Weather: 70 degrees
 4 miles
00:00:00
Shoe: Asics Gell 33 Lyte
0 miles on shoe
Height: 6' 3
Weight: 182

JeremyMorris profile

Activity Stats
2016-04-05
Biking -
Exercise Bike

7:45pm
 20 miles
00:58:50
20.4 mph

Height: 6 ft

leanto profile

Activity Stats
2016-04-05
Running - Fartlek
My hood in LaVista


 5.5 miles
00:48:15
(8:46 min/mile)
Shoe: SauconyGreyKinv. race
0 miles on shoe
Height: 5' 9
Right leg hurt less, less tight, than recent runs.

dordio profile

Activity Stats
2016-04-05
Walking - Aerobic
Whitehawk

7:00pm
Weather: Perfect
 3.9 miles
00:53:08
(13:37 min/mile)

Height: 6'

DaveB profile

Activity Stats
2016-04-05
Running - Intervals
Big Papio


 8.37 miles
00:57:20
(6:50 min/mile)
Shoe: New Balance Boracay #2
0 miles on shoe
Height: 6'5''
6x1 with 600 AR
6:30, 6:35, 6:33, 6:30, 6:29, 6:27

carljsamuelson profile

Activity Stats
2016-04-05
Running - Hills
District666
Elevation: Ascent+686 Descent-686
11:45am
Weather: 55°, 22 SE, 41%
w i n d y
 6.16 miles
00:48:39
(7:53 min/mile)
Shoe: Saucony Guide 8 [20160130]
0 miles on shoe
Omaha [20160405]: District666 in an F2 Tornado

Soda fueled sleeplessness led to me sending an out fax to Dan this morning; bad, bad FatCJS.

Mollak joined me on my lunch time run; his legs are still beat up, so it turned into a shake out for him. Tried to get after it up both Frances and Martha, will see what Strava has to say.

That bastard of a wind literally stood me up, at least, 6 different times.

All the words!
  • justinmollak justinmollak Glad I could join you for a bit. Thanks for letting me bail. Maybe I'm glad I did so that I didn't get stood up by the wind
    • posted at 04:01:00 EDT

rudy profile

Activity Stats
2016-04-05
Running - Aerobic
The Z gate

4:45pm
Weather: 71 cloudy warm
 5.5 miles
00:00:00
Shoe: Saucony Guide 8
0 miles on shoe
Height: 6ft
Easy with Booty around the Z pool and back. Nice out!

booty profile

Activity Stats
2016-04-05
Running - Aerobic
Z Gate

4:45pm
 5.50 miles
00:00:00
Shoe: Purple/Yellow Glows
0 miles on shoe

starguy profile

Activity Stats
2016-04-05
Running - Aerobic
Treadmill

12:00pm
 7.2 miles
01:01:18
(8:30 min/mile)
Shoe: Kayano
0 miles on shoe
Height: 5' 9'

Ecto1 profile

Activity Stats
2016-04-05
Running - Aerobic
OM-Riverfront

12:30pm
Weather: 55, strong south wind
 6.15 miles
00:51:00
(8:17 min/mile)
Shoe: Structure 19 Fuglies
0 miles on shoe
Super blowy out there today.
  • carljsamuelson carljsamuelson Super Blowy. My favorite thing of the day.
    • posted at 05:18:00 EDT

Hasheri profile

Activity Stats
2016-04-05
Running - Aerobic
AC, Cemetery, Park

11:15am
Weather: 60's, SW 20+
 6.31 miles
00:51:41
(8:11 min/mile)
Shoe: PI N3 Blk/Spicy Orange
0 miles on shoe
Height: 5'10
Achilles felt better today than yesterday. Maybe I needed some faster work to loosen things up? Worked at slowing down today. Wind sucked which, unfortunately, seems to be an everyday occurrence.
  • justinmollak justinmollak Windy Days. Glad the achilles is feeling better today
    • posted at 04:01:00 EDT

Squints profile

Activity Stats
2016-04-05
Running - Aerobic
Candlewood

12:00pm
 5 miles
00:40:00
(8:00 min/mile)

Height: 5'10
Windy nooner.

Guess who picked Villanova in the office pool? Donuts on me tomorrow.
  • hskrrs hskrrs Nice. Congrats.
    • posted at 02:36:00 EDT
  • BetzE BetzE well done!
    • posted at 02:56:00 EDT
  • carljsamuelson carljsamuelson I'm picturing Squintz, laying on a conference room table, covered in a variety of doughnuts; similar to a "sushi girl".
    • posted at 03:23:00 EDT

murtz profile

Activity Stats
2016-04-05
Running - Aerobic
Bridge


 6.5 miles
00:54:41
(8:24 min/mile)
Shoe: Blue/White Asics GT 2000-3
0 miles on shoe
Height: 6'1
  • Linny Linny Just a tad breezy.
    • posted at 02:13:00 EDT
  • BetzE BetzE can't wait to watch a soccer game in this crazy weather!
    • posted at 02:56:00 EDT

justinmollak profile

Activity Stats
2016-04-05
Running -
Westside Hillz

11:45am
 3.5 miles
00:28:36
(8:10 min/mile)
Shoe: Brooks Connect4 Black
0 miles on shoe
Carl met me at my house to do the Westside666 route. I decided at about 2 that I shouldn't do the whole thing. Still fairly fatigued and sore from the race Saturday. I have back to back workouts Wed/Thurs as well and I didn't want to mess with those
  • Linny Linny No worries. You are fine. :)
    • posted at 02:14:00 EDT
  • BetzE BetzE rest up!
    • posted at 02:56:00 EDT
  • carljsamuelson carljsamuelson you should take Friday off, in addition to the small shakeout today
    • posted at 03:50:00 EDT
  • justinmollak justinmollak Resting! ^Will be considering that, Carl.
    • posted at 04:03:00 EDT

Edie profile

Activity Stats
2016-04-05
Running - Aerobic
Downtown\Iowa - North

10:30am
Weather: God Awful Wind, 46°
 8.01 miles
01:01:51
(7:43 min/mile)
Shoe: Asics GT 2000 2 - Wh/Bk/Rd
0 miles on shoe
Height: 5 10
This wind better be making me better at something. 10 push-ups after each mile.
  • Linny Linny The wind is making me better at swearing. :) Nice run.
    • posted at 02:16:00 EDT
  • BetzE BetzE ^^ ha!
    • posted at 02:57:00 EDT
  • Ecto1 Ecto1 Were the pushups intentional or were you just being smooth when the wind knocked you over?
    • posted at 04:46:00 EDT
  • murtz murtz "It's a dry wind" - I like it
    • posted at 05:30:00 EDT

powerfade profile

Activity Stats
2016-04-05
Running - Intervals
Candlewood

5:00am
 8.5 miles
01:07:11
(7:54 min/mile)
Shoe: NB 1550v2 - Orange/Red
0 miles on shoe
Height: 6'00
3 x 2 mile strength workout. 1/2 mile AR. Goal time 13:40. All w/ Ilahi and some w/ Burke.

13:28, 13:27, 13:22
  • Edie Edie Fantastic.
    • posted at 01:25:00 EDT
  • Linny Linny Wow.
    • posted at 02:15:00 EDT
  • Squints Squints Hey, that's my workout from 2 weeks ago! Stop sign to stop sign.
    • posted at 02:21:00 EDT
  • BetzE BetzE nailed it
    • posted at 02:57:00 EDT

TommyBoy profile

Activity Stats
2016-04-05
Running - Aerobic
Cherry Creek Trail


 6 miles
00:00:00

Height: 5'07
Easy morning run. Felt much better than last night.

Linny profile

Activity Stats
2016-04-05
Swimming - Aerobic
Madonna 4500 yards.

5:15am
Weather: Cloudy.
 2.5 miles
00:00:00
Shoe: Finz
0 miles on shoe
Height: 5'3

Woke up with 45 min of strength. Lots of squats today.

Then to the pool. Felt really good.

1000 swim 600 kick 600 pull 600 swim
600 kick 600 pull 500 swim

New equipment day! I was over using Madonna's supplies. Stole myself a pull boy from Matt and a kickboard from Gracie. Her old kickboard has colorful duct tape all over it. And I noticed she wrote on the tape in a sharpie~

"Grace's Board"
"Swim Fast"
"Have Fun"
"Be Brave"

Goodness. It about brought tears to my eyes. Made my swim that much more enjoyable. :) I should steal stuff more often.

Happy Tuesday.
  • Dan Dan Love this post!
    • posted at 10:58:00 EDT
  • getfuzzy getfuzzy "Be Brave" I like that one.
    • posted at 02:53:00 EDT
  • BetzE BetzE She is too cute :)
    • posted at 02:57:00 EDT
  • carljsamuelson carljsamuelson honest question: why do you use a board?
    • posted at 03:25:00 EDT
  • Hasheri Hasheri ^Have you ever tried kicking for an extended length of time without a kickboard. Similar to the pull bouy, which lets you focus on your arm mechanics, using a kickboard lets you focus on strengthening your kick.
    • posted at 04:03:00 EDT
  • carljsamuelson carljsamuelson ^I've done (maybe) 15 swimming workouts total. none of which had any kind of direction, structure, plan, etc. (similar to my running workouts)... I honestly don't know why people use those boards. have you ever drank bailey's from a shoe?
    • posted at 04:11:00 EDT
  • Linny Linny ^Bailey's from a shoe? Hmmm. Nope. Umm, your kick board question.. After consulting with 8 and 10 yr old swimmers, the answer is bc it makes you float so you can concentrate on your kick. But lemme tell ya, it's harder than it sounds. Or looks. Try it.
    • posted at 06:09:00 EDT

swany profile

Activity Stats
2016-04-05
Running - Aerobic
Q Street

5:00am
 7 miles
00:00:00
Shoe: Brooks Ghost 8 Blue
0 miles on shoe
Height: 6' 1"
The usual.

camann profile

Activity Stats
2016-04-05
Walking - Aerobic
LT

5:00am
 1 miles
00:00:00
Shoe: Brooks Ravenna 4
0 miles on shoe
Great walk on the mill before and after barbell.
  • BetzE BetzE Hey Court :)
    • posted at 02:57:00 EDT

getfuzzy profile

Activity Stats
2016-04-05
Running -


6:30am
Weather: In St. Paul 27, cold wind
 3 miles
00:00:00

Height: 5'2"



Worked first, then ran.

Brrrr, it felt so cold today. My feet got numb!


Went over to the park and did some hill bounding on the grass and then some short sprints. Then home for the core workout that makes me curse--it's hard.

Will it ever be warm?

Heard the loon on 3/31 and again today. They are so early this year, but a most welcome sound!

  • theDude theDude I know a loon that can be heard at Lake Zorinsky year round.
    • posted at 10:47:00 EDT
  • Linny Linny There's a loon around every corner
    • posted at 11:28:00 EDT
  • Edie Edie :)
    • posted at 01:26:00 EDT
  • BetzE BetzE I love that sound :)
    • posted at 02:57:00 EDT

BetzE profile

Activity Stats
2016-04-05
Swimming - Aerobic


5:00am
 2.3 miles
00:00:00



4050 yards with Pat, Paul, Erica, and Denise. Another tough one.
Details - per CJS request ;)
1150 warm up (swim, kick, IM)
200-150-100-50 pull
4 x (4x50): 4 fast on 1:15, 4 on :45, 4 fast on 1:15, 4 on :45
5 x (3x100) : IM, kick, swim
100 cd
  • Linny Linny Flying like a fish. :) Nice.
    • posted at 10:51:00 EDT
  • Dan Dan Don't know what any of that is, but it looks tough!
    • posted at 11:00:00 EDT
  • Edie Edie ^That
    • posted at 01:26:00 EDT

hskrrs profile

Activity Stats
2016-04-05
Running - Aerobic
School Loop

5:00am
Weather: 48 degrees wc 40 s 14 hazy
 3.7 miles
00:00:00
Shoe: Ascis GT2000-3 White-2
0 miles on shoe
Height: 6.0
Bit of smoke in the air, assuming it is from the grass fires in Kansas. Down to the final 2 loads of tree branches. Loaded the big pieces last night with a skid loader, not much damage to the yard. Baseball tonight.
  • BetzE BetzE The smoke hasn't made it's way here, yet, but I think the wind is supposed to pick up, so we may still get some.
    • posted at 09:23:00 EDT
  • getfuzzy getfuzzy did you have a storm?
    • posted at 09:29:00 EDT
  • hskrrs hskrrs ^Had a tree die, needed to come down.
    • posted at 09:40:00 EDT
  • Linny Linny What in the world is a skid loader??
    • posted at 10:52:00 EDT
  • Dan Dan ^small loader on tracks or tires. Most common ones you see are the Bobcat brand.
    • posted at 11:02:00 EDT
  • Linny Linny ^Good to know! Thanks Dan!!
    • posted at 11:12:00 EDT
  • carljsamuelson carljsamuelson ^^would have also accepted "a loader, used for skids".
    • posted at 05:20:00 EDT
  • Linny Linny ^that would have been unacceptable.
    • posted at 06:11:00 EDT

moxie profile

Activity Stats
2016-04-05
Biking - Aerobic
Indoor Trainer

4:30am
 01:30:00
0 mph

Height: 5'10

Avg HR: 131
30 minutes cycling w/u, 60 minutes lifting (shoulders/legs), 60 minutes cycling c/d. I did this one continuously and held a 131 heart rate through all sessions, which is pretty good. I have been dreading this workout for a week. The way I have my lifting scheduled is a three week cycle of working the same body part twice weekly as follows: week 1 10-12 reps first session, 15-20 reps second session; week 2: 7-9 reps first session, 20-25 reps second session; week 3: 2-5 reps first session, 25-30 reps second session. I am on week 3 where I'm lifting very heavy weights (at least heavy for me). It actually went better than I expected, although I think walking lunges with 50 pounds in each hand put a bit more strain on my hip than was strictly necessary. Pretty please overall with how this went.
  • BetzE BetzE This makes me tired just reading it :). Nice work!
    • posted at 09:21:00 EDT
  • Dan Dan Dat's some serious stuff!
    • posted at 09:29:00 EDT
  • getfuzzy getfuzzy wow, that is amazing. yes, those weights are very heavy!!
    • posted at 09:30:00 EDT
  • Linny Linny 50 pounds in each hand?!?!?! Good Lord!!
    • posted at 10:53:00 EDT
  • Squints Squints You're going to be healthy just in time for the South O connector. Can't wait.
    • posted at 02:22:00 EDT

hOg profile

Activity Stats
2016-04-05
Running - Aerobic
Zorinsky

4:30am
 10 miles
01:21:00
(8:06 min/mile)
Shoe: Asics Nimbus 18.1
0 miles on shoe
Height: 5'8

Dan profile

Activity Stats
2016-04-05
cross training: weights -



00:00:00




Before running.

Dan profile

Activity Stats
2016-04-05
Running - Aerobic
Papillion/LaVista


Weather: 45; 10 mph ESE wind
 5.5 miles
00:45:26
(8:15 min/mile)




"Star Wars: The Force Awakens" DVD out TODAY!! Thanks to Carl for this info!

Song of the day: "Love Hurts" by the Everly Brothers. Magnificent harmonies on a poignant song. I did not care for the Nazareth cover version of this song. While I'm baggin', I also did not care for Nazareth's cover version of "Beggar's Day", the Nils Lofgren classic he originally wrote for Crazy Horse.
  • moxie moxie One of the few dvds I'll purchase. Looking forward to watching it for a third time.
    • posted at 08:58:00 EDT
  • Linny Linny I think I've told you this before...My parents used to listen to The Everly Brothers when I was growing up. Lots of good memories. Thanks Dan. :)
    • posted at 10:54:00 EDT
  • Dan Dan ^Very cool!! And nice that the Everlys are semi-local heroes, growing up mostly in Shenandoah, IA.
    • posted at 11:05:00 EDT
  • carljsamuelson carljsamuelson ^which is where Wabash finishes, on an absolute BASTARD of a hill
    • posted at 04:12:00 EDT

bwandzi profile

Activity Stats
2016-04-05
Running - Aerobic


4:45am
 8.5 miles
00:00:00
Shoe: Hoka Cliftons- teal
0 miles on shoe
Legs still beat from Saturday/Sunday combo. Got it done though.

Core work, MYRTL+, weights if I have time.
  • moxie moxie Nice work Saturday. I'm sure your legs are still thrashed.
    • posted at 08:59:00 EDT
  • BetzE BetzE Take it easy on those tired legs!
    • posted at 09:23:00 EDT

rudy profile

Activity Stats
2016-04-05
tour de France spin bike - Intervals
THE ROOM

2:45am
 14 miles
00:45:00
(3:12 min/mile)

Height: 6ft
5 min fast 5 min low gear grinding. Maybe a run later if the foot is willing?
  • BetzE BetzE THE ROOM :)
    • posted at 09:23:00 EDT
  • getfuzzy getfuzzy darn crabby foot. :(
    • posted at 09:31:00 EDT
  • Linny Linny THE ROOM :)
    • posted at 10:55:00 EDT