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2016-04-20 Track workout My hood in LaVista	6 miles 00:58:00 (9:40 min/mile)	Shoe: SauconyGreyKinv. race 0 miles on shoe Height: 5' 9

Tried to do some 200's but leg was really sore, as usual, and they were slow.

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2016-04-20 Running - Aerobic Cherry Creek Trail	10 miles 00:00:00	Height: 5'07

Easy run after work. Threw in 4 by 1:00 on/off to kind of try to get it going again.

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2016-04-20 Running - Aerobic 6:30am	7.2 miles 00:00:00	Height: 6'1

the rain chafing is real.

all of the people I run with on the weekends have now become infected by the "100 miles is the only race distance I want to do now". its like the zombie plague apparently.

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2016-04-20 Strength Training - Strength Training 24 hr Fitness 5:30pm	00:50:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Weight: 199 Max HR: 137 Avg HR: 106

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2016-04-20 Running - Aerobic Hood	4.26 miles 00:33:30 (7:51 min/mile)	Shoe: Saucony White 0 miles on shoe Height: 6'2

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2016-04-20 Running - Workout 6:00pm Weather: Still glove weather	12 miles 01:51:58 (9:19 min/mile)	Shoe: NB 1400 A 0 miles on shoe

Started out with some easy miles. Picked up the pace for a few miles. 4 x 400 uphill on UTI driveway (jog back down). 1+ mile cool down. Meet the marathoners gathering at Lewis'.

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2016-04-20 Running - Aerobic Mill 9:30pm	4.33 miles 00:38:00 (8:46 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

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2016-04-20 Running - Aerobic West Papio Trail 5:30pm	5 miles 00:00:00	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

From home after work. A little quicker than normal.

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2016-04-20 Running - Hills Big Papio, Nina Street Elevation: Ascent+440 Descent-438 2:40pm Weather: 57°, 17 WNW, 72%	5.03 miles 00:39:38 (7:52 min/mile)	Shoe: Saucony Guide 8 [20151106] 0 miles on shoe

Omaha [20160420]: Mo's Hill Workout

Blue Moon to Big Papio to Nina Street was the warm up, then it was 5 x (up Nina (to the pole) quickly, recover to hydrant, sprint back to pole, roll down); cooldown back to Blue Moon from whence I came.

Fast Finish DT13, On/Offs, Candy Run, LNK Half; the rest is all filler (no killer).

Can't wait.

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2016-04-20 Running - Aerobic 4:00pm Weather: 60* breezy	10.5 miles 01:23:10 (7:55 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Half mile jog w/tbirds prior to workout. Led a small group on a distance run, sending them back at 2 miles and I continued north on Ft. Crook (13th) to the So. O bridge and across into Iowa before turning around. Lots of rolling terrain. 10 miles is probably the first double figures run I've done in years. Around 8 flats but dipping into the 7:30's for the last 3.

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2016-04-20 Walking - Aerobic Whitehawk+ 7:30pm Weather: Perfect	4.1 miles 01:00:09 (14:40 min/mile)	Height: 6'

Evening walk, very nice out

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2016-04-20 Biking - Exercise Bike 7:15pm	20 miles 01:00:00 20 mph	Height: 6 ft

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2016-04-20 Running - Aerobic Kearney Hike and Bike Trail 5:30pm Weather: 50s cool and cloudy	12 miles 01:24:30 (7:02 min/mile)	Height: 6 ft

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2016-04-20 Running - Aerobic David City 6:00pm Weather: lo 50s, windy	9 miles 01:19:30 (8:50 min/mile)	Shoe: ASICS Ultimate Tiger 0 miles on shoe Height: 5'10

Easy with push-ups (7 x 10)

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2016-04-20 Running - Hills Weather: 54 Cloudy Breezy	2.81 miles 00:28:49 (10:15 min/mile)	Shoe: Brooks Pure Grit 0 miles on shoe Height: 5'9

1 mile warmup, 6x Tornado Hill, Cool down. A lot easier to breathe without the humidity. Still tired from the travel home.

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2016-04-20 Running - Aerobic Home 5:45pm Weather: 63 degrees	4 miles 00:00:00	Shoe: Nike Pegasus 32 0 miles on shoe Height: 6' 3 Weight: 182

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2016-04-20 Running - Tempo Zorinsky & More 4:00pm Weather: 57 Windy Cloudy	7.75 miles 01:02:50 (8:06 min/mile)	Shoe: Green Ride 7 0 miles on shoe Height: 6ft

Ran solo. Picked up the pace to see if I still have any faster miles in me. Not too bad, better than I thought. Saw 3 of Omaha's Ultra running stars a couple times.

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2016-04-20 Running -	12 miles 00:00:00	Shoe: Nimbus 17 BLUE 0 miles on shoe Height: 5'7

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2016-04-20 Running - Intervals Linden to Candlewood 12:30pm	12 miles 01:20:31 (6:42 min/mile)	Shoe: Brooks Connect4 Black 0 miles on shoe

5k warm up then 6 x 3 min on/off 3 mile cool down.

Didn't want to get up this morning and the rain didn't help. I waited the rain out and ran from my jobsite. Even during the warm up I was kind of dreading the workout. Just didn't feel it. I started the first interval into the wind and everything got better from there. I started to forget about running hard and focused on stride and pacing. The lake helped with the wind. Every other interval had a tailwind.

6:03, 6:00, 6:07, 5:55, 6:05, 5:57

You can see which intervals had a headwind by the splits.

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2016-04-20 Running - Aerobic Lake Cunningham 12:00pm Weather: 53, rain	5.2 miles 00:00:00	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

Was going to turn around after the first mile but I figured I was already soaked so if I continued I couldn't possibly get any wetter. Plus I had that wind at my back for the last mile and a half.

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2016-04-20 Running - Intervals Pedestrian Bridge 11:15am	7.2 miles 00:00:00	Height: 5'10

2 x 2 in the rain. Warm-up and cool-down with Wood and Gargano. I couldn't see much with rain on my glasses, but I saw another runner in green on the levee. Afterwards learned it was Eddie Edie.

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2016-04-20 Running - Aerobic Casinos loop 11:00am	6.25 miles 00:00:00	Shoe: Rav 6 2016-04 Red 0 miles on shoe

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2016-04-20 Running - Tempo Downtown\Iowa - South 11:00am Weather: Pouring rain, 54°	8.20 miles 00:58:12 (7:05 min/mile)	Shoe: 2-ASICS DS Trainer 20 - Bl/Si/ 0 miles on shoe Height: 5 10

Drenched Workout Wednesday: 6/mi Tempo

This was supposed to be 6x1/mi on/offs, but I wore gloves today and didn't want to mess around with the lap button (touchscreen watch). Went by feel, no watch watching. Turns out I was all over the pace board. Whatevs.

Bumped into Squintz afterwards who said he was in the process of chasing me down. Now that would have been demoralizing, getting caught and passed while on a tempo. Luckily his route had him turning around before catching me.

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2016-04-20 Swimming - Aerobic Madonna 2500 yards. 8:15am Weather: Wet.	1.5 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

After the run and 10 min in the sauna. 50 laps in the pool, maybe a few more. Started feeling pretty good. Ended feeling really tired. I think I've met my water quota for the day.

500 swim 500 kick 500 swim 500 pull 500 swim.

To LRC tonight for a fashion show. :)

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2016-04-20 Running -	6 miles 00:00:00	Shoe: NB 890 Gray B 0 miles on shoe

A bit sore to start then loosened up. More tonight.

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2016-04-20 Running - Aerobic regency hood 5:00am Weather: 55F and raining	7.1 miles 00:00:00	Shoe: Omni black 0 miles on shoe

Dave and Jimmy N. I'm N. Wet. The best was Jimmy jumping puddles in his sandals. Guess he didn't want his feet to get wet ;)

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2016-04-20 Running - Aerobic Field Club Trail 3:45am	4 miles 00:32:00 (8:00 min/mile)	Height: 5'10

I don't remember the last time I ran in the rain. It was actually quite pleasant. Took it very easy and it felt pretty good. Coming in from the rain pretty soaked and heading into the basement was odd; I probably should've changed clothes but meh. Did 75 minutes lifting (back and biceps, which is my favorite training day of the week) + 60 minutes easy cycling + 15 minutes yoga post. Good morning.

Happy Hump Day!

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2016-04-20 Running - Aerobic East High. 5:15am Weather: 51. Pouring Rain.	8.02 miles 01:08:01 (8:28 min/mile)	Shoe: BrooksLaunch2PurpleZ 0 miles on shoe Height: 5'3

Well the two pups and the race director bailed, so it was just the diehard (stupid) warriors Matt, Bryan, and myself that met at the track. They had speed, and I had 8 easy with strides. Good puddles, good north wind, good driving rain, good times. Soaked to the bone, but really not too bad. Once you're wet, you're wet.

Felt good. Now time for a swim. In the pool. :)

Happy HumpDay.

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2016-04-20 Walking - Aerobic Whitehawk 5:00am	3.6 miles 00:50:30 (14:01 min/mile)	Height: 6'

Nice walk; pouring rain entire time.

I left Adidas Sambas at home this morning as I knew I'd be searching out the puddles to jump in.

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2016-04-20 Running - 5:00am Weather: In St. Paul 52, cloudy	2.5 miles 00:00:00	Height: 5'2"

2 miles timed followed by a new core workout x4 weeks

9:30
9:15

ran a "faster slow" today. ha ha!

Go Twins!

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2016-04-20 Running - Aerobic School Loop 5:00am Weather: 42 degrees se 2 partly cloudy damp	4.6 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Got a bit of rain during the night, air was heavy this morning. Short day at work, working a track meet this afternoon. Hopefully the weather cooperates.