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2016-04-26 Running - Bluffs Regional Park	8 miles 00:00:00	Height: 5'07

Easy run with Levi at the Bluffs.

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2016-04-26 Running -	10.5 miles 00:00:00	Shoe: Nimbus 17 BLUE 0 miles on shoe Height: 5'7

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2016-04-26 Running - Aerobic Neighborhood 5:00am	3.38 miles 00:33:00 (9:45 min/mile)	Shoe: Brooks Glycerin 13 blu grn 0 miles on shoe

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2016-04-26 Running - Race Grand Blue Mile Certified? Yes 7:00pm Weather: 65* breezy	1 miles 00:05:17 (5:17 min/mile)	Shoe: Racer ST5 0 miles on shoe Height: 6-00

Good conditions though there was a bit of a headwind for the first half until you make the left turn up the one block incline (I won't even call it a hill). Started toward the back of the pack as the timing mat area is not wide and time didn't start until I crossed the mat. Stayed to the outside near the centerline of the street to avoid the traffic. I looked down and saw 74 at the 1/4 and was still doing some traffic dodging. 2:33 at half way so I knew Gar's record was still possible but was working hard. Plan was to get it going over the last 600 and I had counted the blocks to the finish so I knew how far out I was but none of that really mattered as I was gassed and just trying to hang on. Turns out I beat second in the 55-59 by 0.5 seconds...that usually happens to me. So, second half was in 2:44 so 2:33/2:44 wasn't a terrible death. Ran the same time as last year so maybe there's another shot at it next year. Age graded 4:26.7. $100 Scheels gift card for 1st in the 55-59. 5:17.71 missed course record by 1.5s.

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2016-04-26 Walking - Aerobic LT 5:00am	1 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

1 mile before and after barbell

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2016-04-26 Running - Aerobic 6:00pm Weather: 65* sunny	3 miles 00:00:00	Shoe: Racer ST5 0 miles on shoe Height: 6-00

Made the roadie with Gar to Des Moines in about 2:15 arriving around 5:30. Jogged over the course and continued to warm up including some hard 150m pickups to loosen up. Really enjoy coming to this event. They do a great job putting it on.

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2016-04-26 Running - Aerobic CC Loop 12:00pm	4.1 miles 00:34:40 (8:27 min/mile)	Shoe: Merrell Trail Glove Blue 0 miles on shoe Height: 5'9

Didn't feel great; legs still heavy.

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2016-04-26 Running - Intervals Casinos loop 11:00am	5 miles 00:00:00	Shoe: Rav 6 2016-04 Red 0 miles on shoe

1.5 wu
6 x .25 with .2 recovery
1.5 cd

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2016-04-26 Running - Tempo Neighborhood 5:45pm Weather: 64°	3 miles 00:23:23 (7:47 min/mile)	Shoe: Brooks Dyad 8 0 miles on shoe Height: 6' 4 Max HR: 174 Avg HR: 146

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2016-04-26 Running - Aerobic OM-Riverfront 5:00pm	5.25 miles 00:44:00 (8:22 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

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2016-04-26 Running - Aerobic Neighborhood 6:45pm Weather: 65, ENE 22-29	5.01 miles 00:41:29 (8:16 min/mile)	Shoe: PI N3 Orange 2 0 miles on shoe Height: 5'10 Max HR: 149 Avg HR: 142

Quad felt much better today. There's still a little bit of a knot buts it's getting better. HR is a little high for the pace but I couldn't seem to get into a slower pace. It doesn't help that I'm back to counting calories. Didn't like what I saw on the scale after getting back from Boston. At least we enjoyed ourselves last week.

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2016-04-26 Running - Intervals Blue Moon, Big Papio S Elevation: Ascent+81 Descent-80 2:54pm Weather: 72°, 10 E, 53%	3.26 miles 00:26:04 (7:59 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160426]: Toosdee Pickups

12:00 up, 5:00 down; in the between was 6 x :30 on / :60 off.

Haircut tonight; a week overdue...

HAPPY BIRTHDAY MOLLAK!!!!!

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2016-04-26 Running - Aerobic Big Papio	3.68 miles 00:26:57 (7:19 min/mile)	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

Easy afternoon loop

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2016-04-26 Biking - Exercise Bike 5:00pm	20 miles 00:59:50 20.06 mph	Height: 6 ft

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2016-04-26 Running - Aerobic Kearney Hike and Bike Trail 3:00pm Weather: 60s strong E wind	12 miles 01:25:20 (7:06 min/mile)	Height: 6 ft

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2016-04-26 Running - Aerobic Z Gate 4:45pm	5.50 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

Z gate and back with Rudy!

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2016-04-26 Running - Aerobic The Z gate 4:30pm Weather: 68 cloudy	5.5 miles 00:00:00	Shoe: Blue Guide 7 0 miles on shoe Height: 6ft

nice run with booty. felt great!

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2016-04-26 Running - Aerobic West Papio Trail 5:00am Weather: 54	7 miles 00:00:00	Shoe: Saucony Zealot 0 miles on shoe Height: 6' 1"

Nice morning.

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2016-04-26 Running - Aerobic Blackhawk Loop 12:30pm	6.2 miles 00:53:20 (8:36 min/mile)	Shoe: Hurricane A 0 miles on shoe Height: 5' 9'

Another nice day out.

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2016-04-26 Biking - Aerobic Indoor Trainer 4:00am	01:00:00 0 mph	Height: 5'10

Not feeling great today again so kept it light. Did 30 minutes cycling w/u + 60 minutes lifting (shoulders and legs) + 30 minutes cycling c/d.

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2016-04-26 Running - Aerobic 9:30am Weather: 55*	2 miles 00:00:00	Shoe: Adrenaline 15 0 miles on shoe Height: 6-00

Shake out for race tonight. Don't feel great but don't feel like crap any more either.

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2016-04-26	8 miles 00:00:00	Shoe: NB 890 Green B 0 miles on shoe

Easy miles. Legs felt mostly ok.

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2016-04-26 Running - Aerobic 6:30am	8.02 miles 01:09:05 (8:36 min/mile)	Height: 6'1

how the rest of the day will be going:

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2016-04-26 Swimming - Aerobic Madonna 4000 yards. Weather: Stormy.	2.3 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

Hit the pool to rest the body. Tired, and soon figured it was a weird idea of resting. :/. Slept wrong and my neck is kinky on the right side. It's alright, it only hurt for 50% of my headturns. Shoulder felt OK though. A bit sore all over from some Jillian work recently.

500 swim 500 kick 500 pull 500 swim. Repeat.

Happiest of BDays to one of the nice ones. Enjoy your day, Mollak. :)

Have an awesome Tuesday.

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2016-04-26 Swimming - Aerobic 5:00am	2.3 miles 00:00:00

Tough workout. 4100 yards. With Pat, Dan and Bill.

Happiest of birthdays, Justin!

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2016-04-26 Tempo Papio Bike Path 4:45am Weather: 53º	9.5 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

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2016-04-26 Running - 6:00am Weather: In St. Paul: Cold, 43, cloudy, damp, windy	3 miles 00:00:00	Height: 5'2"

Brrr, it felt so cold again this morning.

Met my friend, Amy, for a run along White Bear Lake. On the way back we did several pickups.

We park at Kowalski's grocery store and run the path to Ramsey County Beach and back.

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2016-04-26 Running - Aerobic 5:30am	8 miles 01:01:30 (7:41 min/mile)	Height: 5'10

I decided to start my Lincoln training this morning.

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2016-04-26 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

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2016-04-26 Running - Aerobic David City 5:00am Weather: lo 50s, windy	8 miles 01:03:45 (7:58 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10

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2016-04-26 Walking - Aerobic Nice 5:30am Weather: Nice	3.6 miles 00:53:28 (14:51 min/mile)	Height: 6'

Nice morning, saw 1 Coyote.

Looks like a stormy weather and politics day

Excited for Champions League Semis to start, Manchester City v Real Madrid today. FC Bayern v Athletico tomorrow, I'm pulling for a Bayern v City final. :)

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2016-04-26 Running - Ralston/LaVista/Omaha Weather: 55; 77% humidity; light N wind	7 miles 00:57:04 (8:09 min/mile)

Happy birthday, Justin! Hard to find a better runner who is more humble than this guy!

I still have some kind of a cold or bug since returning from Boston--in my throat mainly. Could have used some extra sleep, but I needed the run more.

Song of the day: "Steady As She Goes" by the Raconteurs.

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2016-04-26 Running - Aerobic School Loop 5:00am Weather: 51 degrees ene 17 cloudy	4.6 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Slightly breezy.

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2016-04-26 Running - Aerobic Zorinsky 5:00am	4.37 miles 00:33:54 (7:45 min/mile)	Shoe: Brooks PureFlow Yellow 0 miles on shoe

Met an old high school friend at Zorinsky for a loop. My right IT band flared up a bit the other day. I felt it a bit during the run so we cut it short. No need to push things now

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2016-04-26 tour de France spin bike - Intervals 2:45am	13.1 miles 00:40:00 (3:03 min/mile)	Height: 6ft

Great Workout but bike was making some weird noises this morning. Might need to operate on it later?
Happy Birthday justinmollak!