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2016-07-09 Running - Long	14 miles 00:00:00	Height: 6'1

5k race + 11 miles at hitchcock nature center

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2016-07-09 Biking - 5:00pm Weather: 90* windy	16 miles 00:55:40 17.25 mph	Height: 6-00

17.3 mph which was aided greatly by 6 miles on the trail w/a tail wind. Decided not to run today but had 30+ miles on the bike.

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2016-07-09 Running - Aerobic My hood in LaVista	6 miles 01:00:00 (10:00 min/mile)	Shoe: Saucony light colored 0 miles on shoe Height: 5' 9

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2016-07-09 Running - Aerobic David City	6 miles 00:51:00 (8:30 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

Easy with 8 striders

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2016-07-09 Running - Long	15 miles 00:00:00	Height: 5'07

Long run. All with Eric, some with Mike. Most of it was along the ocean.

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2016-07-09 Running - Aerobic Big Lake Trail 4:45pm Weather: 87, sunny	4.1 miles 00:36:50 (8:59 min/mile)	Shoe: Merrell Trail Glove 2 0 miles on shoe Height: 5'9

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2016-07-09 Running - Aerobic Zig Zag Ute Run 5:00am	10.83 miles 01:43:00 (9:30 min/mile)	Shoe: Structure 18 NiteLife 0 miles on shoe

First ever mile on a track at the U of U. Would have killed for that in college.

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2016-07-09 Biking - Just Riding West Papio Trail 4:00pm	14.7 miles 01:02:25 14.13 mph	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 156 Avg HR: 131

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2016-07-09 Strength Training - 24 hr Fitness 9:00am	01:15:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 147 Avg HR: 114

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2016-07-09 Running - Aerobic Treadmill Weather: Indoors	2 miles 00:00:00	Height: 6'-2

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2016-07-09 Walking - Fayetteville, AR 7:00am	3 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird 0 miles on shoe

Nice walk to the U of Arkansas Baum Baseball stadium and back with Jason.

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2016-07-09 Running - Race Chicken Show 5k 2016 Chicken Show 5k Certified? No 7:00am	3.1 miles 00:21:17 (6:51 min/mile)	Shoe: Saucony Guide 8 [20160513] 0 miles on shoe

2016 Chicken Show 5k

Older, fatter and slower than 2014, when I ran 19:57; so, a 21:17 isn't too much of a surprise, but, still a disappointment. Mug is of a me and a fellow WHS alum that I convinced to run over the two days leading up the race.

Had a great time @ the reunion, wish I could have stuck around for Saturday though. Oh well, always the 25th...

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2016-07-09 Running - Aerobic 6:30am	2.3 miles 00:00:00	Shoe: Saucony Guide 8 [20160513] 0 miles on shoe

2016 Chicken Show Run: Up / Down

1.3 up, 1.0 down

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2016-07-09 Running - Race Heifer Hustle 18 mile Heifer Hustle 18 mile Certified? 5:00pm Weather: 80-90s hot and humid	17 miles 02:38:40 (9:20 min/mile)	Height: 6 ft

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2016-07-09 Running - Aerobic Heifer Hustle 18 mile 3:00pm Weather: 80-90s hot and humid	13 miles 02:02:40 (9:26 min/mile)	Height: 6 ft

6 mile wp and 7 mile cd

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2016-07-09 Running - Race Heifer Hustle Certified? 5:00pm	17 miles 02:10:21 (7:40 min/mile)	Shoe: Brooks Grit 3 0 miles on shoe

Dang that was hot

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2016-07-09 Biking - Aerobic Indoor Trainer 5:30pm	30 miles 01:17:00 23.38 mph	Height: 5'10

Easy spinning + some heavy bag work + stretching/PT. I started kickboxing a few months ago on a whim. I think it's the reason I can run now. It loosens everything up in a way nothing else has over the last year.

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2016-07-09 Biking - Aerobic 1:00pm	15.4 miles 01:05:21 14.14 mph	Height: 5' 9'

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2016-07-09 Running - Aerobic Zorinsky & More 6:30am Weather: 72 sun	7.5 miles 00:00:00	Shoe: Slime Guide 8 0 miles on shoe Height: 6ft

Run with Booty around the lake.

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2016-07-09 Running - Aerobic Easy Like Saturday Morning. 7:00am Weather: 70. Bit Muggy.	4.02 miles 00:39:46 (9:53 min/mile)	Shoe: BrooksLaunch3TokyoDragons:) 0 miles on shoe Height: 5'3

An Easy 4 from The Mill with Sypal, Cohoon, and Harsin--Lisa, Alex, and Heidi, that is. My running crew's better halves for some easy stuff and girl talk. Helping Lisa get back into running. Enjoyable group. Good change of pace for me, nice to have some girl talk, and much prettier to look at than the boys.

LNK's best coffee to follow.

Have a nice Saturday. Molly's pitching in the softball championship game late this afternoon. Fun times.

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2016-07-09 Biking - 7:30am	16 miles 00:00:00 0 mph	Height: 6-00

Went to Lincoln to help Gary Meyer certify Halfsy. He'll have to go back after course is adjusted but good experience. Not biking very fast but out there for a couple hours.

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2016-07-09 Running - Long run 8:00am Weather: Cool for summer,	12 miles 01:43:55 (8:39 min/mile)	Shoe: NB 890 Blue A 0 miles on shoe

1+ at home. 7.5 with Harvey (1st mile with Gentleman John) at Houghton's Pond up, over and down Chickatawbut Hill then turned around and headed back. Easy 1st mile then worked hard and averaged 8:21. Interestingly, because of how the miles broke, all the rest were under 8:40. Last 1.5 averaged 7:40. 3+ at more relaxed pace, some with Chris D.

60 min strength circuit at Y. 50 min stretching, sit ups and push ups at home.

Very happy with today's run.

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2016-07-09 Biking - Tempo Weather: 77 Sunny windy	28 miles 01:35:15 17.64 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Warm, humid and increasing wind. Legs felt good!

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2016-07-09 Swimming - Aerobic 5:00am	2.45 miles 00:00:00

Had to start early, so a solo swim today. 4200 yards.

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2016-07-09 Running - Long Spring Creek Trail 6:45am Weather: 79, sunny, calm	13.12 miles 01:52:27 (8:34 min/mile)	Shoe: PI N3 Orange 2 0 miles on shoe Height: 5'10

It felt nice to not run right after a bike ride although I started to struggle around mile 8. Last mile felt pretty good though. Had a baby deer cross the trail right in front of me. Didn't see any other deer around though. Heading back for Nebraska on Wednesday. Running Downtown Runaround on Saturday.

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2016-07-09 Running - Aerobic Zorinsky 5:00am	6.4 miles 00:55:00 (8:35 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-07-09 Running - Aerobic Field Club Trail Elevation: Ascent+340 Descent-338 6:00am Weather: Good	8.1 miles 01:03:47 (7:52 min/mile)	Shoe: Brooks PureFlow2 0 miles on shoe Height: 5'10 Weight: 174.8 Max HR: 153 Avg HR: 130

I've been back to running for a few weeks now. Been more of a recluse than usual as I have had a very unfortunate last 8 months on a personal level. Long story short (or maybe too short of a story told shorter), my mom was diagnosed with lung cancer in October and passed away June 27. I'm close to very few people, but she was always the exception. So it hasn't been a great couple months for me, but I'm glad I've been able to run again.

As for the run, I had to buy a new watch as my old one pooped out a few weeks ago. Settled on the Garmin FR235 and I'm glad I did. I love just about everything about this watch so far. Hip feels ok. I can't push the pace, but I've been running 45-75 minutes a day for the past two weeks without any hiccups.

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2016-07-09 Running - Aerobic Bogota 5:00am	16.75 miles 00:00:00	Shoe: A200 2016-05 Blue 0 miles on shoe

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2016-07-09 Running - Long Shopko 6:15am Weather: 70 degrees	8.5 miles 00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 184

Great run with great friends. Thanks Josh, Brandon, and Michael

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2016-07-09 Running - Aerobic Zorinsky and More 6:30pm	7.50 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

Nice run with Rudy!

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2016-07-09 Running - 6:00am Weather: In St. Paul 59, clear	3 miles 00:00:00	Height: 5'2"

2.5 mile tempo

10:09, 9:30, 9:31 (for 0.5)

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2016-07-09 Running - Aerobic	5 miles 00:40:50 (8:10 min/mile)

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2016-07-09 Running - Aerobic Rolling Hills of Auburn 5:15am Weather: 67 degrees e 4 partly cloudy humid	4.5 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Lightning to the southeast, thundering by the time I finished. Hoping to go watch Jena's swim meet today.