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2016-06-23 Running - Aerobic Harrison-Q Loop 6:30pm	4.1 miles 00:35:48 (8:43 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4

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2016-06-23 Running -	8 miles 00:00:00	Shoe: NB 890 Blue A 0 miles on shoe

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2016-06-23 Running - Aerobic Platter River State Park 3:00pm	13 miles 00:00:00	Shoe: A200 2016-05 Blue 0 miles on shoe

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2016-06-23 Running - Aerobic Julesburg Gravel Road by South Platte River and Interstate 5:30pm Weather: 90s	12 miles 01:23:00 (6:55 min/mile)	Height: 6 ft

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2016-06-23 Running - Aerobic 7:45pm Weather: 82* humid	4.1 miles 00:35:00 (8:32 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

Easy run w/a couple of new tbirds. Right knee a little more painful tonight after yesterday's race. I seemed to recover ok...did a good job re-hydrating I believe.

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2016-06-23 Biking - Aerobic Wabace Trace 6:30pm Weather: 84, sunny	20.5 miles 01:49:00 11.28 mph	Height: 5'9

Taco Ride with Chad. Nice weather and the way back from Margaritaville encountered few bikers. No drunks in the ditch this time although someone said there was an ambulance on the trail but we saw nothing.

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2016-06-23 Biking - Aerobic Chalco 4:30pm Weather: 89 Sunny	11.5 miles 00:00:00 0 mph	Height: 6ft

Nice ride with Booty around the lake a couple times.

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2016-06-23 Biking - Aerobic Weather: 80 Sunny breezy	12.7 miles 01:14:33 10.22 mph	Shoe: Giant TS DX (4/22) 0 miles on shoe Height: 5'9

Beautiful weather! Good group..

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2016-06-23 Running - Aerobic Running out of town today	4 miles 00:34:25 (8:36 min/mile)	Shoe: BrooksPureFlow2 0 miles on shoe Height: 5' 9

Was really tired this morning from race on the beach but breezed through a few fast miles.

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2016-06-23 Running - Intervals Field Club Trail 8:45am Weather: 69, sunny	5.5 miles 00:52:20 (9:30 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

3 x 880 on the trail. Felt like the Tin Man but felt better on the last one - 3:36, 3:36, 3:20.

Saw Ron and Rob running. Ron came back just as I was finishing up and we chatted for a few minutes.

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2016-06-23 Running - Aerobic 12:00pm	2 miles 00:18:30 (9:15 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

Little warm up before some construction work.

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2016-06-23 Running - Aerobic Zorinsky 4:30	11 miles 01:30:35 (8:14 min/mile)	Shoe: Asics Nimbus 18.2 0 miles on shoe Height: 5'8

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2016-06-23 Running - Intervals	6.5 miles 00:00:00

WU/CD Form Drills

6 x 300 hard, w/ 5min, 4min, 3min, 2min, 1min recovery

51, 50, 50, 50, 49, 49

Core work, MYRTL+, pull-ups

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2016-06-23 Cross Train - Elliptical 9:00am	01:00:00	Height: 5 10

The wife and I are off to the Elms spa (Missouri) and the kids are off to Okoboji with Grandma. Going to be a nice 4 days.


Total 360 Elliptical Workout (3x20 min- Level 7, 14, 21) 15 push-ups and 7 pull-ups after each set.

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2016-06-23 Running - Aerobic	4 miles 00:31:47 (7:56 min/mile)

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2016-06-23 Running - Intervals	8 miles 01:07:00 (8:22 min/mile)	Shoe: Red Asics 1 0 miles on shoe Height: 6'1

4 1200s, 400m rest between each.

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2016-06-23 Running - Aerobic Zorinsky 5:00am Weather: Very nice	8.6 miles 01:10:00 (8:08 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

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2016-06-23 Running - Tempo House loop 7:15am Weather: 63, 69%, Sunny	8.01 miles 01:04:16 (8:01 min/mile)	Shoe: PI N2v3 Lime 0 miles on shoe Height: 5'10

Not really a tempo run but I did pick up the pace just beyond easy for some of the middle miles.

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2016-06-23 Swimming - Aerobic 5:00am	2.35 miles 00:00:00

Tough swim this morning. 4100 yards.
Fingers crossed for Gracie's second soccer tryout tonight with a different club.
Have a happy Thursday!

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2016-06-23 Running - Leg Speed 9 x 30 5:00am Weather: lo 60s, calm	10 miles 01:27:00 (8:42 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

w/u
4 striders
9 sprints
c/d

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2016-06-23 Running - 5:30am Weather: In ST. Paul 57, cloudy, windy	5 miles 00:00:00	Height: 5'2"

Nice tailwind on the way home.

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2016-06-23 Running - Recovery Run Mean Streets of Papillion Elevation: Ascent+352 Descent-388 5:08am Weather: 68°, 3 NW, 68%	5.04 miles 00:56:26 (11:11 min/mile)	Shoe: Saucony Guide 8 [20160513] 0 miles on shoe Max HR: 159 Avg HR: 117

Papillion [20160623]: Runnin' w/ Da Boss

A touch cooler, which made for a nicer jaunt on the mean streets, w/ April, that much better-er!

Enjoy your Thursday, peeps!

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2016-06-23 Running - Aerobic Water Totter 5:15am Weather: 60 degrees nnw 5 partly cloudy bit humid	4.1 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Nice morning.

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2016-06-23 tour de France spin bike - Intervals THE ROOM 2:45am	11.4 miles 00:42:00 (3:41 min/mile)	Height: 6ft

Good workout. Mostly low gear. Really pushing the heart rate.