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2016-06-29 Running - Aerobic Running out of town today	3 miles 00:28:00 (9:20 min/mile)	Shoe: BrooksPureFlow2 0 miles on shoe Height: 5' 9

Last day in Washington DC.

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2016-06-29 Biking - Aerobic	10.12 miles 00:45:36 13.32 mph	Height: 5' 9'

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2016-06-29 Running - Hills Julesburg Co asphault and gravel roads 6:00pm Weather: 70-80	12 miles 01:23:30 (6:57 min/mile)	Height: 6 ft

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2016-06-29 Running - Aerobic	8 miles 00:00:00	Shoe: Brooks Launch 3- red 0 miles on shoe

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2016-06-29 Running - Aerobic Neighborhood 6:30pm	2.2 miles 00:19:14 (8:44 min/mile)	Shoe: Brooks Dyad 8 (2) 0 miles on shoe Height: 6' 4

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2016-06-29 Running - Aerobic Montrose Beach, Lincoln Park, Chicago 10:00am	4 miles 00:00:00	Height: 5'9

Beautiful day running along the beaches of Chicago.

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2016-06-29 Running -	3.5 miles 00:00:00	Shoe: NB 890 Blue A 0 miles on shoe

Worked much later than I planned. Got in a few miles.

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2016-06-29 Running - Aerobic 8:00am Weather: 74* humid	4.1 miles 00:33:00 (8:02 min/mile)	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

From Culver's trail lot solo. Was going to go again but took a long nap after being at CWS baseball game late last night.

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2016-06-29 Running - Aerobic David City	4 miles 00:37:30 (9:22 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10

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2016-06-29 Walking - Walking Silver Dollar City	10.2 miles 00:00:00

Slept in, b/c we wanted to get to SDC @ open; which we did.

We closed the park down, too!

Open to close, at a theme park (a rain delay in the rides certainly helped). Afterwards we dined at the Altenhof Inn Restaurant and Pizzeria; the service was a little slow, the decor a little lacking... but the food and the million dollar view more than made up for it. Transfixed. That's a good way to describe my mood sitting, staring out at Table Rock Lake.

Great day; one of the best birthdays ever.

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2016-06-29 Running - Intervals Weather: 84 Sunny light wind	3 miles 00:29:12 (9:44 min/mile)	Shoe: ASICS GEL-Super J33 2 0 miles on shoe Height: 5'9

Speed work at the park. Haven't done one there, yet this year! 1 mile warmup, 4x :30 (:30 easy), 2 minute easy, 2x1:00, 1 mile cool down. Legs were torched from yesterday's ride. Between that and feeling a bit warm, decided to shorten the workout just a bit. Ran into Roger Malcolm toward the end of my workout. He was just warming up as I was cooling down.

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2016-06-29 Running - XC 6:00pm Weather: 75, cloudy, 42%	5.26 miles 00:44:45 (8:30 min/mile)	Shoe: PI N3 Orange 2 0 miles on shoe Height: 5'10

Decided to test out my toe. Only hurt a couple of times, hopping on the trail may not have been the smartest way to test it. Planned on running pavement but turned to go up a hill to explore a neighborhood which meant there would be some off road. Decided to just run through the trails. Saw a pack of runners drop in ahead of me so I did a little fartlek to catch up and just ran with them until they turned. It was a bunch of high school xc runners. They were running slower which was just fine.

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2016-06-29 Biking - Aerobic Commute home 5:15pm	8.5 miles 00:35:00 14.57 mph	Height: 5'10

Added extra mileage on the way home with a loop around Spring Creek Park. Found a nice play area for the kids and they have a really nice dog park with a pond in one of the areas.

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2016-06-29 Running - Aerobic Home 4:30pm Weather: 88 degrees	4 miles 00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 184

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2016-06-29 Running - Aerobic Zorinsky & More 4:00pm Weather: 89 sunny	7.25 miles 01:01:00 (8:24 min/mile)	Shoe: Green Ride 7 0 miles on shoe Height: 6ft

Had a really good run. Some faster miles towards the end.
HAPPY BIRTHDAY CARL!

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2016-06-29 Running - Aerobic	3.5 miles 00:00:00	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

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2016-06-29 Running - Aerobic So Omaha 11:30am	5 miles 00:45:00 (9:00 min/mile)	Shoe: Ravenna 6 Blue 0 miles on shoe Height: 6'2

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2016-06-29 Running - Aerobic OM-Riverfront 12:00pm Weather: 79, sunny	6.7 miles 00:54:00 (8:03 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

Nice day for a run. Had an awful moment when I visited a porta potty by the pedestrian bridge and a group of little kids showed up and started pounding on the door. I apparently cannot perform under that kind of pressure.

Happy birthday CJS!!

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2016-06-29 Running - Aerobic West Papio 12:00pm	8 miles 01:03:30 (7:56 min/mile)	Height: 5'10

Everything about running here is better than the Bahamas, except jumping into the ocean afterwards.

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2016-06-29 Running - Aerobic Treadmill Weather: Dank	1 miles 00:07:56 (7:56 min/mile)	Shoe: Mizzuno Wave Inspire 12 0 miles on shoe Height: 6'-2

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2016-06-29 Running - Aerobic regency parkway 8:45am Weather: 74F	6.2 miles 00:00:00	Shoe: Omni black 0 miles on shoe

Stormy morning had us all "out". So, I slept in and did a little solo run. Not to much mojo and my right side is awfully cranky, but, it's done! Yay!

Happiest of birthdays to the one and only, man with the Badge :), nicest guy around, Carl J! Have a great one!!

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2016-06-29 Running - Aerobic Zorinsky 8:00am	7 miles 00:55:30 (7:55 min/mile)	Shoe: Asics Nimbus 18.2 0 miles on shoe Height: 5'8

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2016-06-29 Biking - Aerobic Morning Commute 6:30am	7 miles 00:27:00 15.56 mph	Height: 5'10

Nice morning to ride into work.

Happy Birthday, carljsamuelson (CJS)!

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2016-06-29 Running - 4:45am Weather: In St. Paul 55, clear, very nice	4.5 miles 00:00:00	Height: 5'2"

I keep thinking it is Thursday.

Happy Birthday, Carl!!!!

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2016-06-29 Running - Aerobic Trader Joe's. 5:15am Weather: 70. Humid.	6 miles 00:53:39 (8:56 min/mile)	Shoe: BrooksLaunch3TokyoDragons:) 0 miles on shoe Height: 5'3

From Trader Joe's with Matt, Greg, Sue, Mark, and John. I mostly ran by myself. Saw a fox. This was the highlight of my run.

Great day with my girls yesterday at the swim trials. Saw some big names and amazing swimming. Good times.

Happiest of BDays to the most genuine, take no BS, straight-up awesome-est guy out there. Hope you have a fab day, carljsamuelson. Make it a fab year. You deserve it.

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2016-06-29 Running - Aerobic School Loop 5:00 Weather: 61 degrees sse 8 clear	5.4 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Got a little rain overnight. One owl.

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2016-06-29 Running - Aerobic Ralston/LaVista/Omaha Weather: 73; 69% humidity; light rain	7 miles 00:58:48 (8:24 min/mile)

Happy Birthday, Carl! One of the greatest guys to ever set foot on the planet!! Hope it is a wonderful day, sir!

I'm very happy to have my sister Ann and her husband Scott staying with me for a few days, all the way from sunny L.A.! The time will culminate with a huge family reunion on Sunday, cannot wait!

Rest in peace, Scotty Moore, legendary guitarist with Elvis Presley. He, DJ Fontana and Bill Black were crucial to Elvis' sound and early success. Moore influenced a legion of guitar heroes including Jimmy Page, Brian Setzer, Keith Richards, Jeff Beck and countless others. If Elvis was the King, Scotty Moore was the king of the rockabilly guitar.

Song of the day: "Sell Out" by Reel Big Fish, dedicated to birthday boy Carl! NOT implying that he is a sell-out, but because he would approve of the irresistible ska sounds!