Activity	Stats
2016-05-05 Running -	3.1 miles 00:00:00

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2016-05-05 Running -	10.1 miles 00:00:00	Height: 5'7

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2016-05-05 Running - Aerobic Memorial Park 6:00am	6 miles 00:00:00	Shoe: A200 2016-05 Blue 0 miles on shoe

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2016-05-05 Walking - Aerobic LT 5:00am	1 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

Walking before and after barbell.

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2016-05-05 Running - Aerobic Clearwater Falls 7:00am	3.34 miles 00:31:03 (9:17 min/mile)	Shoe: Hurricane A 0 miles on shoe Height: 5' 9'

Crabby knee = no workout.

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2016-05-05 Running - Aerobic MTX-CU-Riverfront 5:15pm Weather: Lovely	7.56 miles 01:03:00 (8:20 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

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2016-05-05 Running - Tempo	8.02 miles 01:04:13 (8:00 min/mile)	Height: 6'1

treadmill progression

1 mile warmup at 8:34, 0%
2 miles at 8, 1%
2 miles at 7:50 1%
2 miles at 7:40, 1%
1 mile at 8:34 0%

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2016-05-05 Running - Aerobic So Omaha 12:00pm	2 miles 00:20:00 (10:00 min/mile)	Shoe: Ravenna 6 Blue 0 miles on shoe Height: 6'2

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2016-05-05 Running - Aerobic 4:00pm Weather: 75*	2.5 miles 00:00:00	Height: 6-00

Real easy with some tbird jvers. Lack of mojo so didn't do anything else.

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2016-05-05 Running -	6 miles 00:00:00	Shoe: NB 890 Gray C 0 miles on shoe

-

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2016-05-05 Running - Aerobic CC Grand Tour 12:00pm Weather: 69, sunny	5.7 miles 00:48:30 (8:30 min/mile)	Shoe: Merrell Trail Glove Green 0 miles on shoe Height: 5'9

13 years running this course and it has never gotten any easier. In 3 weeks I won't ever have to run it again.

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2016-05-05 Running - Aerobic David City	5 miles 00:43:30 (8:42 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10

Easy with 70 push-ups (7 x 10)

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2016-05-05 Biking - Exercise Bike 7:00pm	20 miles 00:58:20 20.57 mph	Height: 6 ft

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2016-05-05 Running - Aerobic Kearney Hike and Bike Trail 5:00pm Weather: 80	12 miles 01:21:50 (6:49 min/mile)	Shoe: Adidas duramo cross trail 0 miles on shoe Height: 6 ft

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2016-05-05 Biking - Aerobic Commute home 5:45pm Weather: 75, sunny	4.76 miles 00:21:35 13.23 mph	Height: 5'10

Had to wait at a few streets and likely picked the wrong route. Lot more cars at 5:45 PM v. 5:45 AM.

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2016-05-05 Running - training run Weather: 81 Sunny	3.19 miles 00:28:40 (8:59 min/mile)	Shoe: Nike Free ND 0 miles on shoe Height: 5'9

Somewhat of a recovery run. Pretty warm, but nice otherwise. Legs were a little rough.

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2016-05-05 Running - Tempo Home 4:15pm Weather: 80 degrees	4 miles 00:00:00	Shoe: Nike Zoom Fly 0 miles on shoe Height: 6' 3 Weight: 183

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2016-05-05 Swimming - Aerobic Madonna 2000 yards. 8:15am Weather: Pool like.	1.15 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

THEY FILLED THE OUTDOOR POOL!! Sorry to shout, but this is a big deal to me. This means Summer. :)

After my run. 500 swim 500 kick 500 pull 500 swim. Felt good.

THEN I HAD AN AWESOME MASSAGE.

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2016-05-05 Running - Tempo Candlewood 5:00am Weather: 46º	10 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

1 mile WU, 2 x 4 mile temp at HMRP, 1 mile CD
1st set of the 4 miles was decent (6:57, 6:54, 6:52, 6:46)
2nd set was not as consistent (6:40, 6:58, 6:52, 6:47)

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2016-05-05 Running - Aerobic	8 miles 00:00:00	Height: 189

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2016-05-05 Running - Aerobic Big Papio	5.11 miles 00:38:02 (7:26 min/mile)	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

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2016-05-05 Running - Aerobic Candlewood 12:15pm	4 miles 00:35:01 (8:45 min/mile)	Shoe: 870v3 - Grey/Orange 0 miles on shoe Height: 6'00

Easy 4.

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2016-05-05 Walking - Bar None Loop Weather: Bill Randby says "10"	1.5 miles 00:00:00	Height: 67.5

Its a loopity loopity loop. Up since early yesterday morning, tooth #19 going from tolerable to not at all. Couldn't find a 24 hour pharmacy in Valley or Waterloo or Yutan or Mead or Arlington. Pulled some Scarlet globe mallow from the fence line, chewed into paste for painkiller until I could see the doc this morning. Still work to do, setting posts in an opiod induced fog

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2016-05-05 Swimming - Aerobic 5:00am	2.3 miles 00:00:00

Busy place today - 7 of us. 4000 yards.
1200 warm up
16 x 25 (8 fly, 8 breast)
800 free, descend by 200's
16x25 (8 back, 8 free)
3x100 kick, descend
4x75 kick (odd fly on back, evens flutter)
4x50 fast
3x125 pull
25 cd

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2016-05-05 Walking - Aerobic 5:15am Weather: Perfect, Again	3.7 miles 00:54:16 (14:40 min/mile)	Height: 6'

Nice peaceful tranquil walk...not sure why but love the early morning or late evening when no one is around; guess that's the Introvert in me. ;)

Carried my Camera this morning as there is a bit of wildlife in the lake.

Both my teams (Bayern and Manchester City) are out of the Champions League Final. REALLY enjoyed watching though the last few afternoons at #DoughertysPub

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2016-05-05 Running - Aerobic Zorinsky 5:00am	6.5 miles 00:57:27 (8:50 min/mile)	Shoe: Asics Nimbus 18.2 0 miles on shoe Height: 5'8

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2016-05-05 Running - 5:00am Weather: In St. Paul 46, lovely	2 miles 00:00:00	Height: 5'2"

Did the butt buster first to get it done with. It does really kick my butt.

Then went searching for orioles and found ..... one solo male singing his heart out.

Tired today but almost Friday. :)))

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2016-05-05 cross training: weights -	00:00:00

Before running.

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2016-05-05 Running - Aerobic Papillion Weather: 45	7.55 miles 01:01:58 (8:12 min/mile)

Song of the day: "It Ain't Over 'Till It's Over" by Lenny Kravitz.

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2016-05-05 Biking - Aerobic Commute to work 5:45am Weather: 42, NNW 8	4.37 miles 00:15:10 17.29 mph	Height: 5'10

Pretty nice morning for a ride. Streets were pretty calm which was nice for the first commute.

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2016-05-05 Running - Aerobic Easy 8 at the Track. 5:00am Weather: 44. Gorgeous!	8.01 miles 01:08:13 (8:30 min/mile)	Shoe: BrooksLaunch3LobsterHotPinkRed 0 miles on shoe Height: 5'3

Two miles solo at the track. Matt got there and we ran some warm up for him around the school. Back on the track for 5 more easy miles for me while he did 5 1000s. I actually enjoy doing my miles on the track. It's soft and routinely nice somehow. Felt good. Just a beautiful morning and even better company. :)

Quick HyVee stop for Caribou coffee after. Now, a short swim and a long massage scheduled for this morning. I CANNOT wait.

Have a Happy Thursday.

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2016-05-05 Running - Aerobic School Loop 5:00am Weather: 42 degrees nw 4 clear	3.8 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Another great morning. Should be a nice day for another track meet.