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2016-05-10 Running - 6 x 30	8 miles 01:10:00 (8:45 min/mile)	Shoe: NB XC 700 0 miles on shoe Height: 5'10

w/u
6 striders
break to vote
6 sprints
c/d

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2016-05-10 Running -	5.1 miles 00:00:00

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2016-05-10 Running -	10.1 miles 00:00:00	Height: 5'7

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2016-05-10 Running - Intervals Zoo loop 11:00pm	6.25 miles 00:00:00	Shoe: Rav 6 2016-04 Red 0 miles on shoe

Hill repeats
1.25 wu
6 x .3 with .3 recovery
1.25 cd

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2016-05-10 Running - Hills Julesburg Co asphault and gravel roads 6:00pm Weather: 50-60	12 miles 01:24:40 (7:03 min/mile)	Height: 6 ft

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2016-05-10 Running - Aerobic Cherry Creek Trail	11 miles 00:00:00	Height: 5'07

Weather looked a little iffy when I left work so I ran from home. Thankfully, had no issues.

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2016-05-10 Running - Aerobic	3 miles 00:00:00	Height: 189

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2016-05-10 Running -	4 miles 00:00:00	Height: 5' 4

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2016-05-10 Goose -	00:00:00	Height: 6-00

Pre-meet for tbirds and I didn't even attempt to jog. Hoping some down time will help my back.

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2016-05-10 Running - Aerobic	5 miles 00:44:00 (8:48 min/mile)	Height: 6'1

treadmill

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2016-05-10 Running - Hills Conagra-Park Wild 4:30pm Weather: Very nice	5 miles 00:40:00 (8:00 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

5x8sec hill sprints

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2016-05-10 Running - Tempo Grover Route(California) 5:00am	8 miles 00:00:00	Shoe: Adrenaline GTS 16 Purple 0 miles on shoe

Progressive run. As always in the morning, I started out slow. I guess that makes it easier for the progressive run.
(9:32, 8:25, 8:14, 7:24, 7:15, 7:03, 6:56, 9:15)

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2016-05-10 Running - Whitehawk 8:30pm	4.01 miles 00:37:21 (9:18 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

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2016-05-10 Biking - Outdoor Cycling Keystone Elevation: Ascent+98 Descent-98 6:21pm Weather: 77°, 7 SE, 47%	4.84 miles 00:34:34 8.4 mph	Shoe: Diamondback Insight Two 0 miles on shoe

Omaha [20160510]: Keystone Family Ride

From Aksarben Village North to the Skate Park and back; smoothies @ Juice Stop after (Worlds Cup for moi).

Time is "moving time" as I forgot to stop my watch while watching the kids ride through a giant puddle.

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2016-05-10 Running - Aerobic My hood in LaVista	6 miles 00:53:46 (8:57 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

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2016-05-10 Running - Aerobic Aksarben Lollipop Elevation: Ascent+352 Descent-346 1:35pm Weather: 72°, 4 E, 61%	4.4 miles 00:37:29 (8:31 min/mile)	Shoe: Saucony Guide 8 [20151106] 0 miles on shoe

Omaha [20160510]: Aksarben Lollipop

Nice and easy. Did have a construction gentlemen, in a 31-county car, attempt to vehicular manslaughter me... so that was fun.

"Hey! I can't be expected to look both left AND right, can I?!" - said construction gentlemen, in a 31-county car.

(edit: can't believe it was "only" 72°, it certainly felt hotter (could have been the hills that were involved (i am not on trial here)))

Happy Toosdee!

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2016-05-10 Running - Tempo Jamaica North 5:15pm Weather: 75 degrees	8 miles 00:00:00	Shoe: Saucony Kinvara 4 0 miles on shoe Height: 6' 3 Weight: 184

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2016-05-10 Biking - Aerobic Papio trail 4:15pm Weather: 78 Sunny calm	15.5 miles 00:00:00 0 mph	Height: 6ft

Great weather for biking with Booty. Out on the west trail and back.

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2016-05-10 Biking - Aerobic Big Papio 4:45pm	4 miles 00:33:46 7.11 mph

Didn't feel like doing much today, but the wife said, "let's go do something." So we went for a cruise on the Papio and back through the hood. Some dude in a silver civic was yelling and waving at us on Center St, but other than that it was a pleasant ride

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2016-05-10 Running - Aerobic 5:00am	7 miles 00:00:00	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

Cool morning with a little fog. Nice.

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2016-05-10 Running - Intervals Clearwater Falls 12:00pm	8.21 miles 01:05:57 (8:01 min/mile)	Shoe: Hurricane A 0 miles on shoe Height: 5' 9'

Sunshine and blue sky run!

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2016-05-10 Running - Fartlek Scenic Elkhorn Bluffs Weather: idealio	4.25 miles 00:00:00	Height: 67.5

With Linda. 2 mile warm up, 1 mile @ :90/:45 (on/off), 1.25 warm down

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2016-05-10 Running -	8 miles 00:00:00	Shoe: NB 890 Gray C 0 miles on shoe

Easy pace, more energy today

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2016-05-10 Running - Hills Eastside Hillz 5:15am Weather: 51. Wet.	8.01 miles 01:07:37 (8:26 min/mile)	Shoe: BrooksLaunch3LobsterHotPinkRed 0 miles on shoe Height: 5'3

Matt said he wanted to do hills, and I reluctantly agreed. The company and conversation saved me on this one. Carolyn, Greg, Matt, and I for some morning hill-arity. :D (Greg's fault)

We surveyed the storm damage. Yes, LNK had a tornado and softball size hail. My sump pump worked overtime all night long, and got the job done. :)

Have a great Tuesday.

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2016-05-10 Biking - Aerobic 6:45am Weather: 46	4.3 miles 00:16:00 16.13 mph	Height: 5'10

Forgot gloves so the hands got a bit chilly. Wet roads so I got a good layer of spray.

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2016-05-10 Running - Aerobic Loop 5:30am Weather: 46, just post rain	6.18 miles 00:52:48 (8:32 min/mile)	Shoe: PI N2v2 Lime 0 miles on shoe Height: 5'10 Max HR: 151 Avg HR: 139

Wore the HR strap. It confirmed what I've been feeling. HR seems ok for about 4 miles and then I hit a wall, legs get heavier, and the HR starts to rise. Other than that it was a nice morning for a run. Rain had stopped but there was a nice dampness in the air.

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2016-05-10 Walking - Aerobic 5:15am Weather: Yep	3.7 miles 00:55:48 (15:04 min/mile)	Height: 6'

Nice to have no morning tstorms so made it out for a lil' walk.

Don't forget to VOTE today.

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2016-05-10 - 5:30am Weather: In St. Paul: Nasty	00:00:00	Height: 5'2"

Nasty morning weather wise but it is supposed to move on I think... maybe another mid morning run today (I hope)

In the meantime, Pilates in the Girl Cave.

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2016-05-10 Running - Aerobic Zorinsky 5:00am	6.5 miles 00:56:41 (8:43 min/mile)	Shoe: Asics Nimbus 18.2 0 miles on shoe Height: 5'8

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2016-05-10 Running - Aerobic Papillion/LaVista Weather: 54; 94% humidity	7.5 miles 01:04:49 (8:38 min/mile)

2.5 solo then met Colleen and Carl for an always pleasant run and visit. Got Carl's fun recap of M2M IA and caught up with Colleen's doings. Honored to have such great friends!

Song of the day: "Daylight Again" by Crosby, Stills and Nash. The haunting closing title cut of their 1982 album, back when song sequencing meant something, as well as the concept of an "album". Three other people might be able to sing these notes and words, but not with the heartfelt emotional wrench of CSN here. Not to mention that Stephen Stills is one of the most underrated guitarists in history.

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2016-05-10 Running - Aerobic School Loop 5:00am Weather: 49 degrees nne 5 clear damp	4.3 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

One possum, one bicyclist with no lights, one great morning. Happy anniversary to my lovely wife.

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2016-05-10 Running - Aerobic TheQ Elevation: Ascent+549 Descent-552 4:54am Weather: 54°, Calm, 94%	7.01 miles 01:01:17 (8:44 min/mile)	Shoe: Saucony Guide 8 [20151106] 0 miles on shoe

Papillion [20160510]: The Q

CoachP, Dan and I on the q; a touch humid out this morning!

Happy Toosdee!