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2016-06-16 Biking - Aerobic Wabace Trace 7:00pm Weather: Hot	20 miles 00:00:00 0 mph	Height: 5'9

First Taco Ride. Went with Chad, who is a regular. He said that the hot weather kept a lot of people away. It was pretty crowded as it was.

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2016-06-16 Running - Aerobic	3 miles 00:23:10 (7:43 min/mile)

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2016-06-16 Running - Aerobic My hood in LaVista	6 miles 00:57:00 (9:30 min/mile)	Shoe: Saucony light colored 0 miles on shoe Height: 5' 9

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2016-06-16 Running - Aerobic Highline Canal Trail	6 miles 00:00:00	Height: 5'07

Easy run with Tanner on Highline before our flight to MN.

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2016-06-16 Running - Aerobic So Omaha 11:00am	4.15 miles 00:41:00 (9:52 min/mile)	Shoe: Ravenna 6 Blue 0 miles on shoe Height: 6'2

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2016-06-16 Running - Aerobic santa rosa beach 6:30am Weather: 77F and so humid	5 miles 00:00:00	Shoe: Omni black 0 miles on shoe

later start. so humid. can't run on the beach here - it's too soft - but 30A is hot!!

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2016-06-16 Running -	6.5 miles 00:00:00	Shoe: NB 890 Gray C 0 miles on shoe

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2016-06-16 Running - Aerobic L St loop 9:00am	10.5 miles 00:00:00	Shoe: A200 2016-05 Blue 0 miles on shoe

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2016-06-16 Running - Aerobic 7:30pm Weather: 85*	5.6 miles 00:46:30 (8:18 min/mile)	Shoe: Adrenaline 15 0 miles on shoe Height: 6-00

Ran w/Peter F. at the lake after tbirds (10) dropped off. Really warm but shade helps. Struggling a bit but mostly comfortable. Tried to head out for bike ride this morning but tire was shot from blowout last night. Lots of bike breakdowns this week so I've been landscaping instead of riding.

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2016-06-16 Running - Hills Big Springs, NE Gravel Roads 5:30pm Weather: upper 90s	12 miles 01:27:50 (7:19 min/mile)	Height: 6 ft

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2016-06-16 Running - Aerobic Zorinsky 5:00am	7 miles 00:00:00	Shoe: Brooks Ghost 8 II 0 miles on shoe Height: 6' 1"

Birthday run for Lori. (50)

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2016-06-16 Running - Intervals 6:30am	9 miles 00:00:00	Shoe: Red Asics 1 0 miles on shoe Height: 6'1

1.5 mile warm up
1 mile
8 400s, 200 jog in between
1 mile
1.5 mile cool down

7:00
1:38
1:39
1:40
1:41
1:38
1:37
1:39
1:40
7:12

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2016-06-16 Biking - Aerobic Weather: 93 Sunny windy	11.28 miles 01:06:36 10.16 mph	Shoe: Giant TS DX (4/22) 0 miles on shoe Height: 5'9

Thursday casual ride - 2 new riders tonight! Fun group! We crashed Third Thursday Railside on the way out. Hot and windy, but really didn't feel bad on the bikes.

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2016-06-16 Running - Aerobic 11:15am Weather: 90+, sunny	5.01 miles 00:40:40 (8:07 min/mile)	Shoe: Mizuno Wave Rider 18 Red/Black 0 miles on shoe Height: 5'10

Legs were a bit tired. Heat didn't help.

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2016-06-16 Biking - Aerobic Daily commute	11.3 miles 00:00:00 0 mph	Height: 5'10

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2016-06-16 Running - Aerobic Elm Creek NE Hwy 30 3:30pm Weather: 95 degrees se 21 clear	4.0 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

CSG Torch Run - 30th consecutive year. Started this one at the point I finished the first one. It was hot that year as well.

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2016-06-16 Running - Aerobic Turkey Loop 4:00pm Weather: 97 Sunny, Heat index 105	7 miles 01:04:00 (9:08 min/mile)	Shoe: Slime Guide 8 0 miles on shoe Height: 6ft

That was a really hot run! Felt tired today and legs were sluggish but got the run in.

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2016-06-16 Running - Aerobic Elmwood/Memorial Park 5:00am	10.2 miles 01:24:00 (8:14 min/mile)	Height: 5'10

w/ strides

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2016-06-16 Running - Aerobic Triple secret, keeps the finger pointers at bay	.25 miles 00:00:00	Height: 67.5

1/4 mile with Jackson on his warm down

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2016-06-16 Running - Aerobic Big Lake Trail 6:30am Weather: 72, sunny, DP 66	5.3 miles 00:47:30 (8:57 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

Two deer in the middle of Monument Road. They bounded toward me like they knew me but then I realized they were heading toward their escape route up into the bluffs. Didn't feel good enough to speed up after them.

Wonder if deer ever have hip problems. Sure doesn't look like it.

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2016-06-16 Running - Aerobic Zorinsky 7:00am	6.4 miles 00:54:00 (8:26 min/mile)	Shoe: Asics Nimbus 18.2 0 miles on shoe Height: 5'8

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2016-06-16 Running - Aerobic 4:30am	10 miles 01:30:00 (9:00 min/mile)	Shoe: Asics Nimbus 18.2 0 miles on shoe Height: 5'8

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2016-06-16 Running - 7:00am Weather: In St. Paul 63, less humid, clear	2 miles 00:00:00	Height: 5'2"

Lifted weights first
Then went bird watching
Then run: short warmup and 6x Snail Lake HIll three-quarters, sort cool down

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2016-06-16 Running - Fun Run Mean Streets of Papillion Elevation: Ascent+335 Descent-379 5:17am Weather: 77°, 3 ESE, 69%	5.01 miles 00:55:28 (11:04 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe Max HR: 124 Avg HR: 112

Papillion [20160616]: Runnin' w/ Da Boss

Not nearly as humid as yesterday morning, but warmer...

Happy 50th to Mrs. swany!

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2016-06-16 Running - Tempo David City 5:00am Weather: lo 70s, H.A.F.	9 miles 01:14:30 (8:16 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

w/u
4 striders
4K tempo- 15:26 (3:10, 3:05, 3:05, 3:03, 3:03)
c/d

Obvious quote of the day: "I prefer to exercise outside when it's cooler." -Local Boot Camper

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2016-06-16 Running - Aerobic Ralston/LaVista Weather: 77; 69% humidity	6 miles 00:51:32 (8:35 min/mile)

Song of the day: "The Kids Are Alright" by the Who.

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2016-06-16 Running - Aerobic School Loop 5:00am Weather: 69 degrees sse 9 clear	4.5 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Clear overhead but there was a light show to the east. Short night as we went to Preston's baseball game. The season is about done and we have other things to attend to on the next two weekends.