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2016-07-16 Running -	4 miles 00:00:00

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2016-07-16 Running - Tempo	4 miles 00:32:00 (8:00 min/mile)

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2016-07-16 Running - Hills Ozarks Weather: Inferno	3.72 miles 00:00:00	Shoe: Mizzuno Wave Inspire 12 0 miles on shoe Height: 6'-2

Hills and heat.

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2016-07-16 Running - Aerobic Highline Canal Trail	13 miles 00:00:00	Height: 5'07

Ran with John, Danny, Kevin and Matt. I pushed Landon and Brooklynn the whole run. Danny wanted to do a stupid fartlek workout (4-3-2-1-2-3-4-3-2-1) on/off so I did that with the stroller. Kind of a dumb idea.

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2016-07-16 Running - Aerobic Big Lake Trail 6:00pm Weather: 86, mostly cloudy	3 miles 00:25:30 (8:30 min/mile)	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

6 +3

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2016-07-16 Running - Aerobic Columbus	5.9 miles 00:50:34 (8:34 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

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2016-07-16 Running - Race Running out of town today Cornhusker State Games Certified? Yes	.12 miles 00:00:29 (4:01 min/mile)	Shoe: Saucony track spikes 0 miles on shoe Height: 5' 9

4th gold, had to dig deep to hold off 2nd place. 29.30 to 29.33

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2016-07-16 Running - Race Running out of town today Cornhusker State Games Certified? Yes	.24 miles 00:01:06 (4:35 min/mile)	Shoe: Saucony track spikes 0 miles on shoe Height: 5' 9

3rd gold

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2016-07-16 Running - Race Running out of town today Cornhusker State Games Certified? Yes	.92 miles 00:05:30 (5:58 min/mile)	Shoe: Saucony track spikes 0 miles on shoe Height: 5' 9

2nd gold

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2016-07-16 Running - Race Running out of town today Cornhusker State Games Certified? Yes	1.86 miles 00:11:27 (6:09 min/mile)	Shoe: Saucony track spikes 0 miles on shoe Height: 5' 9

First of 4 age group golds

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2016-07-16 Running - Warm-up/cool-down Running out of town today	4 miles 00:40:00 (10:00 min/mile)	Shoe: Saucony track spikes 0 miles on shoe Height: 5' 9

Warm up and cool down for CSG

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2016-07-16 Running -	4 miles 00:00:00	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

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2016-07-16 Running - Race Downtown Runaround Downtown Runaround Certified? Yes 8:00am Weather: Nice	5 miles 00:32:00 (6:24 min/mile)	Shoe: PI N1 Screaming Yellow 0 miles on shoe Height: 5'10

I wasn't sure what to expect. I haven't done any speedwork or racing but the altitude training must be paying off. I was a little slower than last year and probably went out a little too fast. Considering I negative split last year. Thanks to Squintz for winning overall Masters so I could move up to 3rd place age group.

Mile splits: 6:17, 6:25, 6:20, 6:29, 6:32, 0:14

My older daughter ran the 2.1 and improved from last year - she ran 21:31 and would have won the age group if they had a 10 and under. Not much chance competing against 14 and under.

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2016-07-16 Running - Aerobic DTRA warmup 7:30am	1.7 miles 00:14:53 (8:45 min/mile)	Height: 5'10

Warmup with Wasse, Haug, & the Dude.

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2016-07-16 Running -	8.5 miles 00:00:00

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2016-07-16 Running - Aerobic 7:00am	4 miles 00:35:00 (8:45 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-07-16 Running - Race Columbus Downtown Runaraound Certified? Yes 8:00am	5 miles 00:28:43 (5:44 min/mile)	Shoe: Saucony Zealot 0 miles on shoe Height: 5'8

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2016-07-16 Biking - Long Bellevue Loop 11:00am	31.23 miles 02:12:31 14.14 mph	Height: 5' 9'

Beautiful day out.

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2016-07-16 Running - Race Columbus DTRA Certified? Yes	2.1 miles 00:12:26 (5:55 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

Not my best effort, good day though

5:58
6:28

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2016-07-16 Running - Aerobic Kearney Hike and Bike Trail 3:30pm Weather: 80-90s hot and humid	12 miles 01:37:50 (8:09 min/mile)	Shoe: Adidas duramo cross trail 0 miles on shoe Height: 6 ft

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2016-07-16 Running - Race Columbus downtown runaround Certified? Yes 8:00am	5 miles 00:29:32 (5:54 min/mile)	Height: 5'10

Great temps in Columbus. Thought I could do 29:30 and was right there but I didn't account for fractional seconds adding up to put me over. First masters was good for $50. 5:52, 5:55, 5:55, 5:55, 5:52

Good to see a lot of the same faces.

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2016-07-16 Running - Aerobic Downtown 10:45pm Weather: 80 sunny	7.25 miles 01:05:45 (9:04 min/mile)	Shoe: Slime Guide 8 0 miles on shoe Height: 6ft

Ran after work from the club down to the old anchor inn. Had a lot of great memories during the glory days of the parties on the river. Run kind of dragged along today. Just tired from working so much I guess.

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2016-07-16 Running - Race Downtown Runaround Certified? No 8:00am Weather: 62 degrees se 4 clear	2.1 miles 00:17:47 (8:28 min/mile)	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

First time running the shorter race. Liked the cooler temps, it is usually not quite so nice here. Good to see lots of friends. Enjoyed breakfast afterwards courtesy of Wasse, Thanks! Good visit as well. Thanks to the Dudes for hosting us last night, and a Happy Birthday to Mrs Dude.

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2016-07-16 Running - Aerobic Columbus NE 7:30am Weather: 62 degrees se 4 clear	1.0 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

wu / cd

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2016-07-16 Running - Race Elevation: Ascent+42 Descent-37 The Color Run: Tropicolor World Tour Certified? No 8:15am Weather: 64°, Calm, 83%, Superb!	3.1 miles 00:48:07 (15:31 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

The Color Run: Tropicolor World Tour

Team Samuelson is back! Will have a GoPro strapped to my head again... fun!

Although, the use of "run" is insulting to the word.

---

No GoPro; covered the (shorter) course a bit faster this year.
My daughter, based on the amount of bitching, hated nearly every single second. Made for a fun family time!

Also, medals for everyone!! ;)

Cadence: 179/max, 124/avg

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2016-07-16 Running -	12 miles 00:00:00

-

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2016-07-16 Running - Aerobic Shopko 5:45am Weather: 62 degrees	8.7 miles 00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 184

Beautiful morning for a run with Julie.

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2016-07-16 Running - Intervals 9:30am Weather: 75* sunny	7.5 miles 01:00:00 (8:00 min/mile)	Shoe: Burn 0 miles on shoe Height: 6-00

5-4-3-2-1 w/ equal jog recovery + 10s walk on LaPlatte gravel. 1-1/2 wu. 5-0.76 (@6;35), 4-0.65 (@6:09), 3-0.50 (@6:00), 2-0.33 (@6:04), 1-0.18 (@5:33). Might have gone negative if I didn't cheat myself out of 1 minute of recovery after the 3 minute hard run. Got warm going out (tailwind) but breeze was nice coming back. Good workout. No specific physical issues besides being old and slow.

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2016-07-16 Running - Long All of midtown 6:00am	27 miles 03:27:57 (7:42 min/mile)	Shoe: PureConnectBlack/Black 0 miles on shoe

Couple trips on the subway. Up cemetery hill, and many others. Someone lost their weiner on Leavenworth (hot dog) ants were after it when I ran by. Beautiful sunrise. Felt like the Truman Show. Perfect conditions for a long run.

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2016-07-16 Running - Long Zorinsky 5:30am	18 miles 00:00:00	Shoe: A200 2016-05 Blue 0 miles on shoe

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2016-07-16 Running - Aerobic Zorinsky and More 8:15am	7.50 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

Another nice morning!

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2016-07-16 Running - Aerobic regency parkway 6:15am Weather: 60F	8.0 miles 00:00:00	Shoe: Omni black 0 miles on shoe

Beautiful morning for a run with Theresa.
Happy weekend!

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2016-07-16 Running - Long The Pickup Run. 5:00am Weather: 66. Really Nice.	10.01 miles 01:26:12 (8:36 min/mile)	Shoe: BrooksLaunch3TokyoDragons:) 0 miles on shoe Height: 5'3

Jill and I met at 5. Picked up Matt at 540. Picked up Ben at 6. Picked up Austin at 615. Ditched Ben and Austin at 630. Saw about 50 bunnies. :) Good morning.

Today my Gracie LuLu turns 9!! That little gal has a smile that never stops. She brightens my day, everyday. :) Big day of celebrating ahead.

Have a great Saturday.

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2016-07-16 Running - Aerobic	6 miles 00:49:59 (8:19 min/mile)

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2016-07-16 Running - Intervals 6:00am Weather: In St. Paul 57, clear, humid	4 miles 00:00:00	Height: 5'2"

Gosh, this was not a good week of running for me. No zip, runs felt tough. Thought today may be okay so did track. Ugh... it was just torture. Way off from the last 2 weeks.

6x 400

2:10, 2:03, 2:03, 2:04, 2:05, 2:08. :(((

Heading out for some bird watching. Spending time with my birdies is good therapy. :)

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2016-07-16 Running - Intervals Track Elevation: Ascent+1090 Descent-1098 5:00am Weather: Nice	12 miles 01:29:18 (7:26 min/mile)	Shoe: Kinvara 4 (Green) 0 miles on shoe Height: 5'10 Max HR: 163 Avg HR: 132

A semi-hard, spontaneous workout. Left home planning on running around 90 minutes easy, but I decided to explore Norris Middle's track, which I haven't seen in a while. It looks pretty great right now; they even left on a drinking fountain. Decided to try and run a medium-hard miles. 1 mile on/off in: 5:48, 5:43, 5:43. Then did a couple barefoot loops around the football field on the grass. Fun workout. Hip seems to be holding out.

Now I have, er, get to go golfing, an activity I haven't done in 4+ years. Not even a single ball. As a former high school golfer, I'm looking forward to shanking the first five balls I hit at least. "Fun." At least I get to walk through Elmwood on a beautiful day.

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2016-07-16 Running - Aerobic Ralston/Omaha Weather: 61; 94% humidity	7 miles 00:59:36 (8:30 min/mile)

Song of the day: "Rock and Roll" by the Velvet Underground.