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2016-06-19 Biking - Aerobic Malvern 6:30am	50 miles 03:45:52 13.28 mph	Height: 6'

w Wasserman

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2016-06-19 Running - Aerobic	12 miles 00:00:00	Shoe: Hoka Cliftons- teal 0 miles on shoe

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2016-06-19 Running - Aerobic Big Lake Trail 9:00am Weather: 79, sunny	4.2 miles 00:37:40 (8:58 min/mile)	Shoe: Merrell Trail Glove Silver 0 miles on shoe Height: 5'9

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2016-06-19 Running - Aerobic	4 miles 00:30:58 (7:44 min/mile)

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2016-06-19 Running - One 10-miler or more per week My hood in LaVista	10 miles 01:32:50 (9:17 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

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2016-06-19 Running - Aerobic 7:30am Weather: 75* humid	8 miles 01:04:30 (8:03 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

Last couple of miles were a death march again. Did loop of 370/25th/Blackhawk trail/Quail Creek. Wouldn't be a bad loop under better conditions. W/RJ, Nel and a suffering Johnnie.

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2016-06-19 Running - Aerobic Zorinsky 7:00am	6.51 miles 01:03:00 (9:40 min/mile)	Shoe: Saucony White 0 miles on shoe Height: 6'2

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2016-06-19 Running - Tempo	9 miles 01:13:00 (8:06 min/mile)	Shoe: Red Asics 1 0 miles on shoe Height: 6'1

5 mile tempo run on treadmill

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2016-06-19 Race Papillion Duathon Certified? No	16 miles 01:16:08 (4:45 min/mile)	Height: 5'9

A little slower than I had hoped at the Papillion Duathlon. Happy with my pace on the first run. Thought I was doing OK on the bike based on how I rode compared to some riders I knew there, but not happy with my time. Second run was just hot and played damage control. Finished 5 of 12 in my age group and 64 or 143 overall. Gave it what I had, but felt I should have had more. At least things seem to be trending for the better....

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2016-06-19 Running - Tempo Weather: Hot and windy	2 miles 00:18:31 (9:15 min/mile)	Shoe: ASICS GEL-Super J33 2 0 miles on shoe Height: 5'9

I was really feeling the heat on the 2nd run. The wind was a mixed blessing. Kept air moving, but had to fight it part of the time.

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2016-06-19 Biking - Hills Weather: Getting warmer and windy	11.8 miles 00:39:43 17.83 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

A bit more wind on the course than in years past. Time was slower than the last couple, but I was faster than a guy who is normally pretty even with me so I guess it wasn't bad.

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2016-06-19 Running - Tempo Weather: 77 Sunny humid	2 miles 00:16:13 (8:06 min/mile)	Shoe: ASICS GEL-Super J33 2 0 miles on shoe Height: 5'9

Ran comfortably once the pack got spread out a bit. Best race pace of any distance in a while!

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2016-06-19 Running - Aerobic Treadmill 3:00pm	4 miles 00:00:00	Shoe: Rav 6 2016-04 Red 0 miles on shoe

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2016-06-19 Running - Aerobic David City 6:15pm Weather: lo 90s, breeze	3 miles 00:24:30 (8:10 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10

Easy with 6 striders

Weights pre-run

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2016-06-19 Walking - Aerobic 90th to center to 105th to pacific and home 11:15am Weather: 88F	4.8 miles 00:00:00	Shoe: Omni black 0 miles on shoe

steamy walk today. Happy Father's Day to all the dads!!

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2016-06-19 Running - Long Water Totter 5:00am Weather: 68 degrees s 8 clear hazy & humid	10.4 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Sticky out this morning. Uneventful until I went past the sand volleyball courts. May have been the same deer I saw Thursday morning. Wasn't afraid of me at all. Crossed the road to the park and looked at me. Ran ahead a bit, then followed me for a while. Thought I might have to go and ask if I could keep it if it followed me home.
Happy Fathers Day!

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2016-06-19 Running - Long DT13, TheBob Elevation: Ascent+1019 Descent-1018 6:38am Weather: 72°, 4 ESE, 83%	16.01 miles 02:19:17 (8:41 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe Max HR: 160 Avg HR: 141

2016 Father's Day Run

Couldn't decide where to run; PRSP, Hitchcock, The Z, Mo's Country all were considered, before deciding on a solo flight of DT13.

OFP had me down for more, so I extended by adding a loop of CLink/Riverfront/ConAgra w/ an out/back crossing of TheBob.

Not sure what race was finishing in Elmwood; but, I cheered for Ron Lampe as he blew past me. Good guy.

Happy Father's Day to all!

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2016-06-19 Biking - Johnson Lake 8:00am Weather: 72 degrees s 10 clear humid	00:00:00 0 mph	Height: 6.0

Saw 2 runners, one was friendly, 12 walkers, 1 with 2 dogs, all were friendly. Saw 6 bikers (other than me, Sir Carl), all friendly but 1, the one that passed without any warning.

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2016-06-19 Running - Long Zorinsky & More 5:30am Weather: 73 Sunny	15 miles 00:00:00	Shoe: Saucony Blue Ride 6 0 miles on shoe Height: 6ft

Really nice morning! Long run with Booty. Good run but foot hurt most of the way. Happy Father's Day.

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2016-06-19 Running - Long Zorinsky Weather: 72; 83% humidity	16 miles 02:11:44 (8:14 min/mile)

HAPPY FATHER'S DAY!! Especially to my dad, and all the fathers on Ndorfnz!

CONGRATS to racers at Grandma's, Dizzy Goats, plus a shout out to Sweetness at Bighorn! All ran fantastic races in tough conditions!

I needed a 2 hour run with no hills, so I made a late decision to head west to the Z. I had forgot how beautiful the sunrise is there on the water, plus how nice the shade is against the early morning sun. The run was highlighted by sightings of Mr. hOg and CN.

Song of the day: "Sad Eyed Lady of the Lowlands" by Bob Dylan.

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2016-06-19 Running - Aerobic Zorinsky and More 5:30am	15 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

Ran with Rudy. Weather wasn't too bad out this morning.
Happy Father's Day to all the dads!

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2016-06-19 Running - Aerobic Zorinsky 6:00am	7 miles 01:06:00 (9:25 min/mile)	Shoe: Asics Nimbus 18.2 0 miles on shoe Height: 5'8