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2016-07-03 Biking - Aerobic GPAs to Lincoln and back 7:15am	45.4 miles 03:42:16 12.26 mph	Height: 6'

w Wasserman

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2016-07-03 Running - Aerobic 6:00am	5.2 miles 00:46:50 (9:00 min/mile)	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

Flagstaff, AZ. Driving to the North Rim later. Got to run on part of the original Route 66, which they have incorporated into a running trail.

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2016-07-03 Running - Aerobic David City	5 miles 00:41:00 (8:12 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10

Easy with 4 striders

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2016-07-03 Running - One 10-miler or more per week My hood in LaVista	14 miles 01:58:00 (8:25 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

Best I have felt on a long run in a very long time.

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2016-07-03 Running - Aerobic Highline Canal Trail	11 miles 00:00:00	Height: 5'07

Easy run with John. Pushed Landon and Brooklynn.

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2016-07-03 Biking - Aerobic	23.11 miles 01:37:50 14.17 mph	Height: 5' 9'

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2016-07-03 Running - Aerobic	6 miles 00:49:34 (8:15 min/mile)

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2016-07-03 Strength Training - 24 hr Fitness 1:00pm	01:10:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 153 Avg HR: 110

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2016-07-03 Walking - Aerobic 90th to center to 105th to pacific and home 11:45am Weather: 65F	00:00:00	Shoe: Omni black 0 miles on shoe

Hood walk and Radiolab

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2016-07-03 Running - Aerobic Bogota 4:00pm	11.5 miles 00:00:00	Shoe: A200 2016-05 Blue 0 miles on shoe

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2016-07-03 Running - Aerobic Johnson Lake bike path south 11:00am Weather: 60's, cloudy	7.03 miles 00:58:45 (8:21 min/mile)	Shoe: PI N2v3 Lime 0 miles on shoe Height: 5'10

Another non-July like day for a run at the lake.

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2016-07-03 Running - Aerobic 7:30am Weather: 65* humid	8 miles 01:05:00 (8:07 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

Gonna take today's weather for July 3. Met Bob at VI for truncated ghetto (turned back at 4). Feeling tired and a bit beat up. Good week. 52 miles and 11.5 long run.

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2016-07-03	00:00:00

Walked 20+ miles. 25 min stretching.

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2016-07-03 Biking - XC Weather: 61 misty and muddy	12.34 miles 01:12:25 10.22 mph	Shoe: Bridgestone MB - 4 0 miles on shoe Height: 5'9

Mist and wet roads. Was worried about flats and visibility of others on the road bike. Took the MTB on the gravel roads. Pretty slow and muddy. Effort was the same at 20 miles on the road bike!

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2016-07-03 Running - Race USA Swimming Foundation Building Champions 5k Certified? No 8:15am Weather: 62 degrees e 12 cloudy	3.1 miles 00:27:43 (8:56 min/mile)	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Cool morning, good for running though. Got to visit with the lurker for a little bit. There were 2 current and several former Olympic swim team members helping out. No chip timing, could have helped my time a bit by lining up better. Out and back over the Bob Kerrey bridge.

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2016-07-03 Running - Aerobic Omaha Riverfront 7:30am Weather: 62 degrees e 12 cloudy	1.0 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

wu / cd

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2016-07-03 Running - Aerobic Zorinsky 6:30am	11 miles 01:30:00 (8:10 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-07-03 Running - Long Westside Hillz 6:00pm	23 miles 02:51:35 (7:27 min/mile)	Shoe: PureConnectBlack/White 0 miles on shoe

Going for a 3 hour run this morning. Felt pretty good. Got some good vert in too

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2016-07-03 Running - Long Central Omaha/Keystone Weather: 63; 88% humidity; cloudy	20 miles 02:44:42 (8:14 min/mile)

Appreciated the cooler temps and the cloud cover! With the last 5 miles progressively faster.

Song of the day: "Saturday in the Park" by Chicago. My sister thought this was a good representation for our family reunion this afternoon: "I think it was the 4th of July" (almost!), and "Singing Italian songs" (definitely!). ENJOY today and tomorrow!

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2016-07-03 Running - Aerobic Zorinsky & More 7:30am Weather: 61 cloudy	7 miles 00:00:00	Shoe: Slime Guide 8 0 miles on shoe Height: 6ft

Run with Booty. Saw a group of ex ndorfnzer's Peg,Tom,Su and Joe on our way to the Z. A lot of runners out today.

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2016-07-03 Running - Aerobic Zorinsky and More 7:30am	7 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

Great cloudy morning run with Rudy! Felt pretty good!

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2016-07-03 Strength training - Intervals Mi Casa 4:45am Weather: ?	01:00:00	Height: 5'3

One hour of Jillian. Felt good. I was going to go on a run but my hammys are feeling it! We took all the kids to Defy Gravity yesterday. One hour on the tramps. OK, to say we had a friendly game of tag, would be, well, mistaken. It was No Holds Barred. Yep, and I don't like to lose. Showed those kids (&Matt) who's boss. We all looked like we'd been hosed down. It was awesome. Went in feeling grumpy, came out feeling fine!! However, a bit on the sore and stiff side this morning.

Now at work. Because who wouldn't like to work 12 hours on a Sunday on a Holiday weekend..that wasn't their Holiday to work...or their weekend to work? #notme

Have a great Sunday for me.

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2016-07-03 Running - Aerobic	13.5 miles 00:00:00	Shoe: Brooks Ghost 7 Red/Black 0 miles on shoe

Legs definitely worked from yesterday. So just ran.

Core work, MYRTL+