Activity	Stats
2016-04-07 Running - Tempo Council Bluffs loop 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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2016-04-07 Running - Tempo Candlewood 5:00am Weather: mid 30s	8.5 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

1 mile WU, 2 miles slower than tempo(6:58, 6:48), 2 miles tempo(6:39, 6:54), 1 mile faster(6:30), 1 mile CD. After running this workout, I realized I really need to work on pacing. Like Meleia said, that is why we are doing these workouts.

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2016-04-07 Running - Aerobic Deathmill	4 miles 00:40:00 (10:00 min/mile)	Shoe: BrooksPureFlow2 0 miles on shoe Height: 5' 9

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2016-04-07 Running - Aerobic 9:45am Weather: 45* windy sunny	7.4 miles 01:01:00 (8:14 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Getting this in early due to afternoon track meet. Very easy on LaPlatte gravel which blocked the wind some but still tough. Ran a short bit with Anne when I met her on the road. Feeling a bit sore from yesterday's hard repeats.

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2016-04-07 Running - Aerobic 4:00pm Weather: 50* windy	3.9 miles 00:37:00 (9:29 min/mile)	Shoe: Adrenaline 14 0 miles on shoe Height: 6-00

Took the tbirds over to Swanson to get out of the wind. Very easy trail run. Wasn't going to double today but track meet was cancelled due to wind. Good call.

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2016-04-07 Strength Training - Strength Training 24 hr Fitness 5:30pm	00:45:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Weight: 196 Max HR: 139 Avg HR: 108

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2016-04-07 Running - Aerobic	8.2 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

3.6 + 4.6 treadmill

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2016-04-07 Running - Tempo Carter Lake Loop 5:30pm Weather: All the Wind, 55 or something	9.25 miles 01:09:30 (7:30 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

So many wind. I shot off thinking I could make this sort of a longer tempo kind of thing but the wind quickly told me otherwise. Managed to maintain an aggressive pace for me. Had fun.

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2016-04-07 Running - Aerobic David City 6:15pm Weather: lo 50s, W.A.F.	5 miles 00:40:45 (8:09 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10

Easy with 6 striders

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2016-04-07 Biking - Aerobic Indoor Trainer	00:50:00 0 mph	Height: 5'10

Easy spinning after work.

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2016-04-07 Nordiktrak - skiing	2.6 miles 00:30:00 (11:32 min/mile)	Height: 5'9

Stupid Wind! Pretty sure Kathy would have had to pick me up in Hastings if I did anything outside! Nordiktrak worked some muscles in my back that running and cycling don't hit. May have to take it outside some..

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2016-04-07 Biking - Exercise Bike 4:30pm	20 miles 00:57:00 21.05 mph	Height: 6 ft

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2016-04-07 Running -	12 miles 00:00:00	Shoe: NB 890 Gray B 0 miles on shoe

Easy recovery miles. Totally sore when I got out of bed, but running wasn't bad. Probably will be worse tomorrow.

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2016-04-07 Running - Aerobic Treadmill	6.2 miles 00:55:36 (8:58 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

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2016-04-07 Running - Aerobic CC Grand Tour 12:00pm Weather: 56, partly sunny, windy	5.7 miles 00:49:30 (8:41 min/mile)	Shoe: Merrell Trail Glove Firefly 0 miles on shoe Height: 5'9

The wind was brutal the last mile.

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2016-04-07 Running - Aerobic 11:15am Weather: 50's, fn windy	6.3 miles 00:53:08 (8:26 min/mile)	Shoe: PI N3 Blk/Spicy Orange 0 miles on shoe Height: 5'10

Just ran straight west for the first half to try and keep the wind at a minimum. Still sucked. Achilles is acting up a bit. No swelling that I can tell but I can feel it. Seems to be tightness of the calf just above the achilles.

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2016-04-07 Running - Tempo Riverfront to Big Lake	10 miles 01:07:44 (6:46 min/mile)	Height: 6'5''

Hay is in the barn, as they say. With wilby. Last tempo before the race. Thanks to wilby for setting me up with a training plan. All taper from here on

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2016-04-07 Cross Train - Arm Day 9:00am	01:00:00	Height: 5 10

Row machine: 5 minutes
Weights: Arm day
Stationary bike: 15 minutes

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2016-04-07 Running - 6:45am Weather: In St. Paul 34, light snow	3 miles 00:00:00	Height: 5'2"

Worked early and then met my friend, Amy, for a run along White Bear Lake.

Yesterday I came across 4 female turkeys that were in a dreadful fight. I feared for their safety so tried to break it up. They just kept fighting. One had her beak around another one's neck in a choke hold and they were just ruthless. I really did think they would kill each other. And then down the path about 50 yards was Mr. Tom Turkey, all fanned out and strutting like they do. Enjoying all the attention and drama on his account.

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2016-04-07 Running - Tempo Campinelle 5 Mile Weather: head to tail	5 miles 00:00:00	Height: 67.5

Weekly Weeks Run. Fastest run in a year. Administered a good beat down on Dr. Weeks. First 2.5 into a nasty headwind, using surges to try and break him, but he's always a tough old bird the first half. Turned around and I opened the sails, covering the last 2.5 miles in 18:45, gapping him by over two minutes back to the Bar None. His new digs across from Baxter Arena, Bill is one of the owners of THINK.

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2016-04-07 Running - Tempo Candlewood 5:00am	12.14 miles 01:29:34 (7:22 min/mile)	Shoe: 870v3 - Grey/Orange 0 miles on shoe Height: 6'00

Thursday Tempo. w/ Burke, Ilahi, Meleia and CoachGoz. 10 miles at MGP. Goal time 1:10:30. Actual 1:08:27.

Notes: GPS was wonky, so first 2 miles were marked by hitting the lap button. After mile 2, it seemed to be about right. This was probably a little faster than I needed, but felt good. So there's that. Only one more tempo then taper...

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2016-04-07 Swimming - Aerobic 5:00am	2.3 miles 00:00:00

pretty big group today - 6 of us. 4000 yards.
1250 warm up
12x25 drills
3x200 swim descend 1-3
4x150 kick (each 50 faster)
8x75 IM (split up)
12 x50 pull (every 3rd fast)
50 cd

Got to see Dan before my workout and Macy after :)

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2016-04-07 Running - Speed TreadmillE 4:45am Weather: Controlled.	6.2 miles 00:51:02 (8:13 min/mile)	Shoe: BrooksLaunch3LobsterHotPinkRed 0 miles on shoe Height: 5'3

Speed day on the mill. Slept bad and was worried a bit how this would go. It went pretty fair.

1 mile wu
One minute on (659, 659, 654, 654, 649, 649 paces), one minute off (849) X 6.
1 mile at 842
One minute on (649, 649, 644, 644, 640, 640 paces), one minute off (849) X 6.
1 mile cd (849)

I was told to slow down my AR and try and speed up my on minutes from last week. So I did. It was harder for sure. And my legs still are a bit shaky.

Spped work sure gives you a high to make it through the day. I will sure need it. Hospital is busting at the seams.

Have an awesome Thursday. (Friday, for me :D)

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2016-04-07 Running - Aerobic Big Fred's Elevation: Ascent+662 Descent-659 5:02am Weather: FL 41°, 45°, 6 NW, 66%	8.36 miles 01:08:16 (8:09 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160407]: Big Fred's

Dan, smilEy and I from PLC, Dan headed back @ 120/Pacific; good to chat with him for the (too short) time he was with us. Did 5 x :20/:60 in the middle. It's been a long time since I've done BF, forgot how hilly the hills were.

Merry Thursday, y'all!

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2016-04-07 Running - Aerobic Zorinsky 4:00am	14 miles 01:52:00 (8:00 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

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2016-04-07 Walking - Aerobic Whitehawk 5:00am Weather: Perfect	3.8 miles 00:56:13 (14:47 min/mile)	Height: 6'

Another nice morning out there. Walked my 10 mile PR today in 3.8 miles. #BOOM ;)

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2016-04-07 Running - Weather: 39	5.5 miles 00:46:05 (8:22 min/mile)

Partial Big Fred's route with Lindsey and Carl! So nice to see them and chat! Topics included: pizza, bugs and upcoming races. While in the PLC lot before the run, I saw a car pull in with a Notre Dame sticker. Wondered if this might be Betsy. Suspicions confirmed! Good to say hi to her!

Sorry to hear about Merle Haggard.

Song of the day: "Dear Prudence" by the Beatles. (No this is not a cut on Merle H...I just am not a huge fan, nor do I know a lot of his songs).

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2016-04-07 Biking - Aerobic Indoor Trainer 3:30am	01:10:00 0 mph	Height: 5'10 Avg HR: 131

Early morning at work. Hopefully I'll be able to sneak out early and get another ride in. Did 70 minutes cycling + 60 minutes lifting + stretching. TGIT.

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2016-04-07 Running - Intervals 4:30am	11.5 miles 00:00:00	Shoe: Brooks Launch 3- red 0 miles on shoe

For a whole bunch of reasons I was hoping to avoid this. But the only time I had this week was this morning. Life of a dad and coach.

Tried to run off of feel. Which is a terrible idea when attempting half-marathon pace, you feel cruddy, and it is early and dark. Still managed to come close. All things considered, would have been happy with any time between 1130 and 1145.

4 x 2mile with 800m jog recovery
1137
1143
1140
1148

MYRTL+, Core, Weights at practice later.

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2016-04-07 Running - Tempo Big Papio 4:30am	10.1 miles 01:07:18 (6:39 min/mile)	Shoe: Brooks Connect4 Black 0 miles on shoe

Saw a sign on a jobsite once that said, "the wind stopped blowing in Nebraska and everyone fell over" That seems possible with the wind lately. Luckily I was out early enough that it hadn't started up yet. 3 mile warm up with 30 minute tempo. Surprised myself on this one. Legs were tired from yesterday's workout.

5:50, 5:50, 5:43, 5:33, 5:31, Last .25 in 1:25

Now time to recover and prep for the big weekend

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2016-04-07 Running - Aerobic School Loop 5:00am Weather: 46 degrees wc 38 nw 12 cloudy	4.4 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Breezy but no where close to what it was late yesterday afternoon.