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2016-04-17 Running - Long Weather: 81 Windy Humid	5.64 miles 00:58:15 (10:19 min/mile)	Shoe: Nike Free ND 0 miles on shoe Height: 5'9

Vacation is winding down. We imbibed last night so not exactly peak form this morning.... Still got a better distance and recovered faster when I did get overheated. Aww... Nothing a trip to the beach won't fix!

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2016-04-17 Running - Aerobic David City	2.8 miles 00:25:00 (8:55 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10

Easy around Boston, MA

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2016-04-17 Running - Long Zorinsky 4:00pm	12 miles 01:41:57 (8:29 min/mile)	Shoe: 870v3 - Grey/Orange 0 miles on shoe Height: 6'00

Zorinsky loop plus F street extension w/ Finn & Marc.

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2016-04-17 Running - Long	14 miles 02:06:00 (9:00 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

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2016-04-17 Running -	7.5 miles 00:00:00	Shoe: Nimbus 17 BLUE 0 miles on shoe Height: 5'7

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2016-04-17 Biking - Outdoor Cycling Zorinsky Elevation: Ascent+201 Descent-202 3:12pm Weather: 73°, 15 SE, 50%	5.18 miles 00:35:40 8.71 mph	Shoe: Diamondback Insight Two 0 miles on shoe

Omaha [20140417]: Bikes @ Z, 2

Closing ceremony included a ride, from the "waterpark entrance picnic area", to & around the small lake, and back.

My son is really getting the hang of riding; it's so much fun to watch.

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2016-04-17 Biking - Outdoor Cycling Zorinsky Elevation: Ascent+232 Descent-228 1:13pm Weather: 72°, 15 SE, 57%	4.31 miles 00:31:40 8.17 mph	Shoe: Diamondback Insight Two 0 miles on shoe

Omaha [20140417]: Bikes @ Z, 1

We celebrated the wife & mil's birthdays @ Z; opening ceremony included a ride around the big lake.

Before taking off, I had the chance to see Kaci running by... I rode down by her, and alongside for a bit, she had zero clue who I was / what this random weirdo was doing. I started chanting "Go Kaci, Go!"; only after directly looking @ me did it register who I was. Ha!!

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2016-04-17 Walking - Hiking Platte River State Park Elevation: Ascent+1077 Descent-1096 7:35am Weather: 61°, 10 ESE, 82%	5.85 miles 02:19:45 (23:53 min/mile)

Platte River State Park [20160417]: Hike @ PRSP

No kids; so, wife and I went a hiking.
I am amazed by the adventurous MTB'ers who MTB @ PRSP, hats off to them.

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2016-04-17 Strength Training - Strength Training 24 hr Fitness 1:30pm	01:05:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Weight: 196 Max HR: 156 Avg HR: 107

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2016-04-17 Walking - 8:45am Weather: 65F	4.44 miles 00:00:00	Shoe: Omni black 0 miles on shoe

Nice walk listening to Radiolab

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2016-04-17 Running -	18 miles 00:00:00	Shoe: NB 890 Green B 0 miles on shoe

First 13 felt like they took forever. Last 5 were just slow. Not as beat up as I expected to be from yesterday. Good long recovery run. 50 min stretching, sit ups and push ups.

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2016-04-17 Biking - Exercise Bike 4:30pm	20 miles 01:03:00 19.05 mph	Height: 6 ft

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2016-04-17 Biking - Aerobic GPAs Eagle 1:00pm Weather: Nice, windy	21.5 miles 01:44:56 12.29 mph	Height: 6'

Saw a few legends this past weekend...
1) HSKRRS taking in some FUTBOL
2) Rode with GPAC 10,000m record holder, WassE (still standing from 1991)

Nice to get out and MTB with WassE again, it's been too long; busy!

From GPAs to Eagle and back; Cold Brews post ride at GPAs.

He definitely needs some work on navigating obstacles on the MTB. ;)


Best to the Boston folks, enjoy the journey.

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2016-04-17 Running - Long Memorial Park 9:00am Weather: 65, mostly sunny	10 miles 01:27:00 (8:42 min/mile)	Shoe: Merrell Trail Glove Green 0 miles on shoe Height: 5'9

Usual Suspects got back at me for running them in circles yesterday.

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2016-04-17 Swimming - Aerobic Madonna ProActive 4000 yards. 7:45am Weather: 62. Windy.	2,3 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

Hit the pool before church. Felt good.

500 swim 500 kick 500 pull 500 swim X2

Loving all the FB chatter about Boston. So exciting for everyone there. Heck, it's exciting for me. It's a common bond we all share. Love it when dreams come true. :)

God Bless and God Speed to all those running.

Have a really good Sunday.

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2016-04-17 Running - Intervals 8:00am Weather: 65* breezy	7.5 miles 00:00:00	Shoe: Pureflow 2 0 miles on shoe Height: 6-00

Met Regan for an extra workout at the lake. 2+ mi wu jog, then 12 minutes of 6 flat pace broken up: 1-2-2-2-2-2-1 w/1 min. jog (5 sec walk) between. 0.16/0.33/0.31/0.33/0.32/0.34/0.18 (last 2 segments sub-6). Great workout.
And great week...third 50 in a row (on singles this week), two nine mile runs and 2 quality workouts this weekend.

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2016-04-17 Running - Aerobic Zorinsky 7:00am	12 miles 01:49:00 (9:05 min/mile)	Shoe: Saucony Zealot 0 miles on shoe Height: 5'8

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2016-04-17 Running - Aerobic Turkey Loop 7:15am	7.50 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

Nice morning run with Rudy!

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2016-04-17 Running - Aerobic Turkey Loop 7:15am Weather: 61 Sun/clouds	7.5 miles 00:00:00	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Nice morning run with Booty. Had a very good week of running. Foot is feeling better.

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2016-04-17 Running - Boston: Back Bay/Boston Commons Weather: 45; light N wind	3 miles 00:23:20 (7:46 min/mile)

Short run with a few strides. Love the buzz being here in Boston! Boston jackets, coats, hats, and EXCITEMENT everywhere! I did a day trip to Rhode Island yesterday, visiting my fabulous cousins. Before that, I watched the BAA 5K--great race with Molly Huddle defending her crown. Meeting up with my friend Gregg from South Dakota tomorrow...we are in the same corral and wave. Loving the weather race forecast--high 50's to low 60's with light NE breeze. Talk to you tomorrow!

Song of the day: "Land of Hope and Dreams" by Bruce Springsteen and the E Street Band.

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2016-04-17 Running - XC Tranquility 6:00am	15 miles 02:01:44 (8:06 min/mile)	Shoe: Brooks Grit 3 0 miles on shoe

Rough go this morning. Just didn't really feel like being out there. Made it through though. Nice morning for running

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2016-04-17 Running - Charles River, Cambridge, MA 8:30am Weather: 47, Sunny	3.22 miles 00:27:06 (8:24 min/mile)	Shoe: PI N3 Orange 2 0 miles on shoe Height: 5'10

Pre-Expo shakeout run. Lots of people. Big crowd across from the hotel to watch rowing.

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2016-04-17 Running - Aerobic Ashers Neighborhood 6:00am Weather: 59 degrees se 9 partly cloudy	6.0 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Took the boys to the Jungle Book yesterday. Good movie. Bit long for the two younger boys. Had been thinking of taking the three boys on a short vacation this summer. Not.going.to.happen.this.year.