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2016-04-30 Running - Aerobic Rock Island Trail	4 miles 00:00:00	Height: 5'07

Easy run with the LRC guys from the zoo.

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2016-04-30 Running -	7.14 miles 00:00:00	Shoe: Nimbus 17 BLUE 0 miles on shoe Height: 5'7

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2016-04-30 Running - Aerobic	4.5 miles 00:00:00	Height: 6'1

treadmill

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2016-04-30 Strength Training - 24 hr Fitness 9:45am	00:40:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 134 Avg HR: 111

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2016-04-30 Lifting -	00:00:00

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2016-04-30 Running - Aerobic 10:15am Weather: 45* lt. rain	4 miles 00:33:45 (8:26 min/mile)	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

Went to school to tell kids practice was cancelled due to shit weather. Actually probably could have gone ahead but too late. Ran very easy to Lied Center. Some mile abdominal pain but no part of me feels like going any faster. Hopefully feel better for race tomorrow.

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2016-04-30 Running -	14 miles 00:00:00	Shoe: NB 1400 A 0 miles on shoe

Drove to track. Ran some warm up miles. Wasn't there mentally. Drove home. Pieced together more miles over rest of day. No big deal. April was a very good month. Hope to keep it going in May.

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2016-04-30 Running - Aerobic West Papio Trail 12:00pm	20 miles 03:09:10 (9:27 min/mile)	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

From home to and around Zorinsky and back. Not many people out. Did see Wasse and ran with him for a bit.

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2016-04-30 Swimming - Aerobic 6:00am	2.3 miles 00:00:00

Whew. Another hard swim. With Pat, Bill, Dan, and a newcomer, Beth.
Prom tonight for Danny. I pray that all the kids get home safely.
Happy birthday, Steve!
Good luck tomorrow everyone!

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2016-04-30 Running - Aerobic Chalco Weather: 46; drizzly and cloudy	6 miles 00:48:17 (8:02 min/mile)

Happy birthday, Steve!

Again, best of luck to you racers! I'm planning on an afternoon medium long run tomorrow, so I can track you all in the morning :)

Song of the day: "Waterloo" by ABBA. "The history book on the shelf is always repeating itself..."

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2016-04-30 Walking - Aerobic LT 7:00am	2 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

With Steph on mill then 12 min on stairs

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2016-04-30 Running - Aerobic David City	7 miles 01:00:00 (8:34 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10

Easy with 6 striders

See you in Lincoln tomorrow.

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2016-04-30 Running - Aerobic Whitehawk 10:00am	3.5 miles 00:32:11 (9:11 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

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2016-04-30 Running - Bucks 6.25 Weather: break in the rain	6.25 miles 00:00:00	Height: 67.5

Set out with the purpose of running a little faster all together instead of easy out and hard back. Result was a #6 performance via a :43 faster second half.
Good luck to everyone in the morning!

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2016-04-30 Running - Aerobic Sheridan BLVD 8:00am Weather: 47 degrees	4.3 miles 00:00:00	Shoe: Saucony Kinvara 4 0 miles on shoe Height: 6' 3 Weight: 180

Nice run with Julie.

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2016-04-30 Running - Aerobic Hood 8:15am	3.1 miles 00:22:35 (7:17 min/mile)	Shoe: Brooks Connect4 Black 0 miles on shoe

puddle stompin', rust bustin', leg testin'

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2016-04-30 Running - Aerobic Ko to the Y Loop. 6:00am Weather: 48. Soggy Downpour.	6.01 miles 00:51:52 (8:37 min/mile)	Shoe: BrooksLaunch2Purple/Lime 0 miles on shoe Height: 5'3

Met Matt for 6 in the rain. Cody and Adam bailed due to the wet factor. Really not so bad at all. Actually fairly enjoyable. I was supposed to do 40 min of my MRP. Still trying to pin down what this actually is. Matt kept me in check. It ended up being around 817 today. Headed to a little 2 mile pre race pacer Red Dirt shakeout run downtown soon. If race day weather is like this, it will be a great time. :)

Good luck to all you racers. See you tomorrow.

Happy BDay to hskerrs. Super nice dude. :D

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2016-04-30 Running - Aerobic School Loop 6:00am Weather: 38 degrees wc 24 he 14 cloudy misty	4.3 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Light rain and breezy, hopefully no worse tomorrow.

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2016-04-30 Running - Aerobic	8.3 miles 01:00:00 (7:13 min/mile)	Height: 189

For what it is worth, yesterday's race was one of only a handful of times (I'm having a hard time remembering another occasion) where I "outkicked" someone. I ran with my training partner, who has much better speed than me, so I wound it up from 800 out. The "win" makes me 2-15 against him.

There was something fun about strategizing correctly, even if it wasn't a PR tome, or for any prize money. Just friendly ribbing during our cool down.