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2016-07-07 Running - Intervals	7.5 miles 00:00:00	Height: 6'1

3 X 500m, 7:00. 90s walk
600m jog
3 X 500m, 6:50 90s walk

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2016-07-07 Running - Aerobic 7:30pm Weather: 85* humid	4.9 miles 00:38:00 (7:45 min/mile)	Shoe: Adrenaline 15 0 miles on shoe Height: 6-00

Dyson Hollow loop w/a couple tbirds. Good run...decent pace...but part of that was leaving a slow group and running 6:30 for awhile to catch the fast group.

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2016-07-07 Hills My hood in LaVista	6.4 miles 01:01:00 (9:31 min/mile)	Shoe: SauconyGreyKinv. race 0 miles on shoe Height: 5' 9

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2016-07-07 Running -	8 miles 00:00:00	Height: 5'07

Ran on Avila Beach with Eric and Herz.

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2016-07-07 Running - 5:45am Weather: 50, sunny	4.7 miles 00:46:30 (9:53 min/mile)	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

Heading home. Overnight at Silt, Colorado. Ran along the Colorado River; mostly flat but still over a mile up. Got a good picture of the river just before sunrise.

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2016-07-07 Running - Hills Davis-4th north-Btfl-Davis 5:45am	11.3 miles 01:50:00 (9:44 min/mile)	Shoe: Structure 18 NiteLife 0 miles on shoe

First 3 alone, next 5 with Kate, last 3 with Jenn.

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2016-07-07 Running - Hills Julesburg Co asphault and gravel roads 5:30pm Weather: 80-90	12 miles 01:25:30 (7:07 min/mile)	Height: 6 ft

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2016-07-07 Running - Aerobic David City	4 miles 00:38:30 (9:37 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10

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2016-07-07 Running - Aerobic Paipa 6:00am	10.25 miles 00:00:00	Shoe: Rav 6 2016-04 Red 0 miles on shoe

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2016-07-07	00:00:00

Last day of walk don't run. Good week of walking, about 166 miles total for the 7 days, but I'll be happy to get back to running.

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2016-07-07 Running - Just Running Lake Wehrspann 5:45pm Weather: 84° rainy, humid	6.3 miles 00:54:18 (8:37 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 177 Avg HR: 153

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2016-07-07 Running - Aerobic	5.3 miles 00:41:58 (7:55 min/mile)

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2016-07-07 Running - Aerobic 6:00am	5 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

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2016-07-07 Biking - Aerobic Weather: 85 sunny breezy	12.8 miles 01:19:47 9.63 mph	Shoe: Giant TS DX (4/22) 0 miles on shoe Height: 5'9

Easy group ride. Humid at the start. Wind started drying the air a bit as the ride went on.

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2016-07-07 Running - Aerobic 6:15pm Weather: 84, Sunny	5.03 miles 00:41:35 (8:16 min/mile)	Shoe: PI N3 Orange 2 0 miles on shoe Height: 5'10

After the struggles the last couple of days I stuck to the roads for the most part and cut back on distance a little but added mileage on the bike before the run. I keep hoping that it will get easier to go from the bike commute to the run. Went out for a hamburger last night since I was craving protein. It seemed to help a bit.

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2016-07-07 Biking - Daily commute	16.7 miles 01:03:00 15.9 mph	Height: 5'10

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2016-07-07 Biking - 83 degrees nne 12 clear 5:30pm	00:00:00 0 mph	Height: 6.0

11 miles. 4 walkers, 3 who had been at the swimming area. Temps were cooler than last night but no cloud cover made it feel warmer. Nice to get a ride in though.

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2016-07-07 Running - Aerobic Harry Q Loop 4:30pm Weather: 89 sunny	4.25 miles 00:00:00	Shoe: Slime Guide 8 0 miles on shoe Height: 6ft

Easy run with the booty around the block. Nice sweating weather.

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2016-07-07 Running - Aerobic Harry Q 4:30pm	4.25 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

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2016-07-07 Running - Tempo 4:30pm	3 miles 00:22:05 (7:21 min/mile)	Height: 6' 3 Weight: 184

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2016-07-07 Running - Intervals	8 miles 00:00:00

Harder than they should have been. Wanted 53-55. Struggles to do that. Whatevs.

7 x 300 with 1:30-2:00 recovery.

Pick ups, core work, myrtl

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2016-07-07 Biking - Aerobic 12:45pm	11.2 miles 00:47:31 14.14 mph	Height: 5' 9'

breeze felt nice

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2016-07-07 Running - Intervals Millard North 12:00pm	9 miles 00:00:00	Height: 5'10

12 x 400 w/ 400 recovery
1:19, 1:19, 1:17, 1:17, 1:17, 1:18
1:16, 1:16, 1:17, 1:17, 1:17, 1:15 = 15:25

3 years ago - 7/2/13
1:17, 1:19, 1:16, 1:17, 1:17, 1:19
1:16, 1:19, 1:18, 1:19, 1:17, 1:14 = 15:30

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2016-07-07 Swimming - Aerobic Madonna 1000 yards. 6:15am Weather: Wet!!	.6 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

We hopped in the pool to cool down after spin. I think about 20 laps. We did lots of handstands and somersaults in the water as well. Fun times.

Now, I'm so tired. Only 4 hours of sleep last night. Nap time is now.

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2016-07-07 Biking - Intervals Madonna Spin. 5:15am Weather: Wet!!	00:45:00 0 mph	Shoe: BrooksLaunch3LobsterHotPinkRed 0 miles on shoe Height: 5'3

Met my buddy Exum for a little bike time at Michelle's class. I've missed this. Got my quads and glutes working. Actually helped my hip, I think. The motherload of standing hill climbs today. Felt good. Bon Jovi and Lita Ford sealed the deal on a successful class.

Felt good. Legs like Jello now. I wonder if this will affect my mile time on Sunday. (Curious Emoji)

Have a great Thursday.

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2016-07-07 Aerobic 6:45am	12.1 miles 01:36:34 (7:58 min/mile)	Shoe: PureConnectBlack/White 0 miles on shoe

Met up with Tmac for a run. Ran from his hood to field club and followed it all the way to the keystone. Ran around the new connection since it seemed to be pretty muddy. Got two hollers (from men) during the run. Passed an Army guy during his PT test on the Keystone. Sorry guy. Nice catching up with Tim

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2016-07-07 Running - Aerobic Zorinsky 6:15am	8 miles 01:02:00 (7:45 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-07-07 Swimming - Aerobic 5:00am	2.5 miles 00:00:00

Long workout this morning - 4350 yards. With Erica, Pat and Derron.
That was some storm this morning! Wow!

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2016-07-07 Running - Aerobic Water Totter 6:00am Weather: 67 degrees e 6 partly cloudy	3.7 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Thunderstorms, mainly lightning, made for a later start.

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2016-07-07 Goose -	00:00:00

Happy birthday MC and JJJ!

Thank you for your concern. I saw my doctor yesterday, who is referring me to a specialist. I don't have a definite diagnosis, but it appears to be less doom and gloom than initially thought. And hopefully, I will be off the shelf soon. I'm feeling fine, even wanted to try a short run this morning, but thought caution was best at this point.