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2016-05-26 Running - Tempo The Narrows 11:00am	9 miles 00:00:00	Shoe: A200 2016-05 Blue 0 miles on shoe

1.5 wu
6 tempo
1.5 cd

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2016-05-26 Running - Tempo Candlewood 5:30am	11 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

1.5 mile WU, 3 miles at 1/2 marathon pace, 5 min. AR, 3 miles at a little bit faster pace, 5 min. AR, 1 mile at 6:18, 1.5 miles CD. I was happy how this workout went since might left hip was really tight and I wasn't feeling it. Once I got going, it went fine.

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2016-05-26 Running - Tempo Clearwater Falls	5.1 miles 00:40:41 (7:58 min/mile)	Shoe: Hurricane A 0 miles on shoe Height: 5' 9'

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2016-05-26 Running - Tempo Clearwater Falls 12:00pm	5.15 miles 00:41:47 (8:06 min/mile)	Shoe: Hurricane A 0 miles on shoe Height: 5' 9'

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2016-05-26 Goose -	00:00:00	Height: 6-00

Have felt like crap for a couple days and desperately needed a "down" day. Not really sick but not healthy either. Long nap. Didn't hurt to rest right knee a bit since it has been especially sore.

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2016-05-26 Running - Tempo Julesburg Co asphault and gravel roads 5:45pm Weather: 60s	12 miles 01:18:50 (6:34 min/mile)	Height: 6 ft

3 mile wp 2-12:00 tempo/ 10:00 easy 3+ cd

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2016-05-26 Walking - Aerobic LT 5:30am	3.5 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

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2016-05-26 Running - Aerobic Cherry Creek Trail	6 miles 00:00:00	Height: 5'07

Short evening run from home.

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2016-05-26 Running - Aerobic Cherry Creek Trail	8 miles 00:00:00	Height: 5'07

Easy morning run from home.

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2016-05-26 Running - Regular run 9:00am Weather: Summer	8 miles 01:18:22 (9:47 min/mile)	Shoe: NB 890 Blue A 0 miles on shoe

Found some new Tisbury roads to explore. 6 decent strides. Not used to the heat so took it easy and had a good run.

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2016-05-26 Biking - XC Weather: 63 cloudy windy	12.4 miles 00:59:00 12.61 mph	Shoe: Bridgestone MB - 4 0 miles on shoe Height: 5'9

Wasn't quite the ride I planned tonight, but weather scuttled our group ride plans then fizzled out. Luckily there was enough daylight for a quick ride before more weather comes through. Gravel was not bad going South, but when I turned onto 60th road it was sandbox riding again! Wind kept picking up as the ride went on.

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2016-05-26 Running - Tempo David City	5 miles 00:34:30 (6:54 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

Streaking: Day 800

w/u
6 x 100
Tempo

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2016-05-26 Running - Aerobic Home 5:15pm Weather: 70	3 miles 00:00:00	Shoe: Saucony Kinvara 4 0 miles on shoe Height: 6' 3 Weight: 182

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2016-05-26 Biking - Aerobic Daily commute	10.2 miles 00:00:00 0 mph	Height: 5'10

Took a little longer route in this morning. Straight home though since the weather wasn't looking too good & needed to pick up my single speed from the bike shop.

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2016-05-26 Running - Tempo Elevation: Ascent+179 Descent-179 5:45pm Weather: Cloudy, cool	5.32 miles 00:42:54 (8:03 min/mile)	Shoe: PI N2v3 Lime 0 miles on shoe Height: 5'10

Decided that I might as well do a little tempo running on tired legs since I'll take tomorrow off. After the tempo I added a little bit of trail climbing. I feel very sluggish.

Fair warning to Huskerz, I'm off to Johnson Lake tomorrow to meet up with the family.

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2016-05-26 tour de France spin bike - Intervals THE ROOM 4:15pm	15 miles 00:45:25 (3:01 min/mile)	Height: 6ft

Decided to spin for my workout today. Rest the foot for the weekend. Had a good workout.

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2016-05-26 Running -	00:30:00

pretty easy jog to start. did 4x.25 on bike path. 71/71/70/69.

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2016-05-26 Running - Intervals	8 miles 00:00:00

This time of year, I like to get out and work on stuff that I am not very good at. That means getting ready for the Lincoln Mile. THAT means running hard repeats. Usually go on the track for this, but decided to try some workouts on the trail. Long line of sight, no spikes, no feedback every 100m, mentally harder than on a track, varying topography.

2 sets of 1200 at 5k-10k pace (5:20-5:30)/800/800 at 1600m-3200m pace (5:00-5:15)/400 at mile pace (under 5:00). Recovery was light walk/jog of the previous intervals duration.6 min jog between sets.

4:02/2:35/2:38/1:13
3:56/2:39/2:39/1:13

Felt tired, but to expected trying to do a workout like this solo.

Core work, weights, MYRTL+

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2016-05-26 Running - Aerobic CC Grand Tour 12:00pm Weather: 81, sunny	5.7 miles 00:54:20 (9:31 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

Last run on the CC Grand Tour. Guessing I've run it over 1500 times. Been pretty nostalgic most of the week but today was remembering how many times I've run this thinking how if I was hit by a car I wouldn't have to go back to work. Now I don't have to without taking such drastic measures.

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2016-05-26 Running - Aerobic	4 miles 00:00:00	Shoe: Orange Asics(9) 0 miles on shoe Height: 6'1

slow

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2016-05-26 Swimming - Aerobic 5:00am	2.4 miles 00:00:00

7 of us again - makes the pool a busy place. 4250 yards. Looking forward to the weekend - should be a fun one.

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2016-05-26 Running - Weather: In Eugene 52 cloudy	4 miles 00:00:00	Height: 5'2"

In Eugene, OR. Ran up to Pre's Rock. Up the mountain! Going to King estates this afternoon for wine. :)

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2016-05-26 Running - Aerobic Water Totter 6:00am Weather: 59 degrees ne 5 clear	3.6 miles 00:00:00	Shoe: Asics GT2000-3 Black 0 miles on shoe Height: 6.0

Round trip yesterday took 17 hours. Visited Emma in St. E's in the morning after her surgery, then headed on the baseball game. Thanks to the nice gentleman who gave us directions to the park. Game didn't turn out like we would have liked but it was a great day to be at a game. Headed to Auburn to watch Preston play in his game. He had been at basketball camp for 6 hours and still played really well in the game. Headed for home, ran into some weather at Giltner and out of it by Grand Island. Staying home today but if the Huskers win today will head back tomorrow.

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2016-05-26 Running - Aerobic Q Street 5:00am	7 miles 00:00:00	Shoe: Saucony Zealot 0 miles on shoe Height: 6' 1"

Great morning. Great run. Easy 7 on Q street.

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2016-05-26 Swimming - Aerobic Madonna 2000 yards. 5:00am Weather: Really nice. Almost went outside.	1.15 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

Had to hit the pool early before work. Almost went to the outside pool, but needed to focus on the task at hand to get the job done quickly. Pretty tired now.

500 swim 500 kick 500 pull 500 swim

I'm gonna really back off the swim for the next couple of weeks. Going to listen to those smarter about marathons than me. That would be most all. :)

Have a great Thursday.

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2016-05-26 Running - Aerobic Zorinsky 4:30am	12 miles 01:43:00 (8:35 min/mile)	Shoe: Asics Nimbus 18.2 0 miles on shoe Height: 5'8

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2016-05-26 Walking - 5:15am	3.7 miles 00:51:06 (13:48 min/mile)	Height: 6' Weight: 180

Nice morning and AWESOME win for USA over #12 Ecuador last night 1-0! Was considering heading to USMNT game v Bolivia this weekend in KC but will watch in #DoughertyPub

Finally ordered the new USA kit, yep #13.

I am all about FUTBOL Jerseys as daBoss is about shoes. ;)

Happy Friday! ;)

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2016-05-26 Running - Aerobic Ralston/Omaha Weather: 63; 83% humidity	8 miles 01:06:21 (8:17 min/mile)

Song of the day: "1979" by Smashing Pumpkins.

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2016-05-26 Biking -	8.6 miles 00:00:00 0 mph	Height: 5'10

Morning and afternoon commutes. First time I've ridden my mountain bike in years. Glad they got it fixed up yesterday although I probably need some new tires. Almost bought some at REI tonight but couldn't pull the trigger.