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2016-07-17 Running -	8.5 miles 00:00:00

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2016-07-17 Running - Long	8.5 miles 00:00:00

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2016-07-17 Running - Long Highline Canal Trail	18 miles 00:00:00	Height: 5'07

Ran 8 miles then met with John, Danny and Matt. I pushed Landon and Brooklynn the last 10 miles.

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2016-07-17 Running -	12 miles 00:00:00	Shoe: NB 890 Blue A 0 miles on shoe

-

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2016-07-17 Running - Aerobic Field Club Trail 10:15am Weather: 80, sunny	3.3 miles 00:27:50 (8:26 min/mile)	Shoe: Merrell Trail Glove 2 0 miles on shoe Height: 5'9

7 +3

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2016-07-17 Strength Training - 24 hr Fitness 4:15pm	00:45:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4

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2016-07-17 Running - Aerobic Treadmill 11:00am	5 miles 00:00:00	Shoe: Rav 6 2016-04 Red 0 miles on shoe

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2016-07-17 Running - Aerobic	8 miles 01:05:56 (8:14 min/mile)

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2016-07-17 Running - Aerobic Field Club Trail	8 miles 01:04:00 (8:00 min/mile)	Height: 5'10

Really tough run for me. Didn't feel right. Hiked later in the day for a few hours.

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2016-07-17 Biking - Race Cornhusker State Games - Circuit Race Certified? Yes Weather: 86 humid sunny	9.5 miles 00:32:13 17.69 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Cornhusker State Games - Circuit Race - 4 laps of the same course this morning, but head-to-head with all other riders in the category. Had a real good first lap! Second lap, I got out of rhythm but was feeling better going into Lap 3. I had the lead in my age group by over a minute! Down the hill and going around the pond, there was a rock in my line and I couldn't adjust to avoid it without the risk of crashing. I could tell when I hit it that it wouldn't be good. Sure enough, the tire blew on the straight! DNF....I walked my bike for about 1/4 mile before I realized I forgot to stop my Garmin.....doh!

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2016-07-17 Running - Aerobic 7:30am Weather: 75* humid	8.5 miles 01:08:50 (8:05 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

Sick humidity again. RJ, Bob, Nel & Johnnie on the Maass route. Had to add 1+ miles at the end to hit my 50 this week. Slave to my log because I really wanted to stop.

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2016-07-17 Biking - Race Cornhusker State Games - Time Trial Certified? Yes Weather: 77 Cloudy	7.7 miles 00:23:12 19.91 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Cornhusker State Games - Time Trial - First time doing straight-up bike racing with no running before or after. I have race this course for duathlons, but in the opposite direction. Took me both laps to get a handle on the nuances of the direction change. Still finished first in my age group and 12th in my Category.

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2016-07-17 Running - One 10-miler or more per week My hood in LaVista	10.02 miles 01:40:00 (9:58 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

Not sore from yesterday other than arch pain which gradually went away. Good to see Dan the guitar man on the road.

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2016-07-17 Running - Aerobic Kearney Hike and Bike Trail 1:30pm Weather: 80-90s hot and humid	12 miles 01:28:40 (7:23 min/mile)	Shoe: Adidas duramo cross trail 0 miles on shoe Height: 6 ft

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2016-07-17 Running - Long Quad City Hills Elevation: Ascent+904 Descent-932 6:34am Weather: 75°, 7 SE, 89%, Awful	13.13 miles 01:57:19 (8:56 min/mile)	Shoe: Saucony Guide 9 [20160717] 0 miles on shoe Max HR: 155 Avg HR: 141

Papillion [20160717]: Quad City HillZ

Death March!

Thankfully, no crazies out/about this morning.

Not sure what's going on, if the "problem" is with my former watch or my current; but, this route now has less elevation than the 3/4 other times I ran it, and I had to run a bit extra to get to the same distance. I hate technology some times.

Cadence: 171/max, 155/avg

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2016-07-17 Running - Aerobic Tregaron Loop 10:00am	5.5 miles 00:47:47 (8:41 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

blech

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2016-07-17 Running - Aerobic David City 6:45am	8 miles 01:12:30 (9:03 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10 Max HR: 163 Avg HR: 143

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2016-07-17 Running - Aerobic	6.5 miles 00:55:15 (8:30 min/mile)	Height: 5'10

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2016-07-17 Running -	8.5 miles 00:00:00

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2016-07-17 Running - Aerobic Chalco 6:45am Weather: 77 Humid Cloudy	13 miles 01:58:36 (9:07 min/mile)	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Had a really good run from home around Chalco and the back on 144th then Q to 156th. Really like the new connector trail they added at Chalco. Really soaked by the end of the run and thankful the Sun wasn't beating on me.

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2016-07-17 Running - Long 6:00am	23 miles 02:56:31 (7:40 min/mile)	Shoe: PureConnectBlack/Black 0 miles on shoe

Home to Lake Z and back. Saw Miguel on 156th but didn't see him at the lake. Saw a few other runners but no regulars.

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2016-07-17 Running - Long LaVista/Keystone/Big Papio Weather: 77; 83% humidity; light E wind	15 miles 02:07:33 (8:30 min/mile)

The transition back to regular training continues. Injury is still at bay, but I'm not back up to mileage or intensity. Bigger picture is that I'm thankful to be running period! Highlight of the run was waving to Leanto on his run!

Song of the day: "Beyond the Sea" by Bobby Darin.

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2016-07-17 Running - Aerobic Andy's Route 6:30am	6 miles 00:56:30 (9:25 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-07-17 Running - Aerobic School Loop 6:00am Weather: 69 degrees s 9 partly cloudy humid	7.6 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

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2016-07-17 Strength training - Intervals Mi Casa. 5:00am Weather: Looks Pretty Warm Out.	00:45:00	Height: 5'3

45 min of high intensity intervals. With weights. Really back into this after my training session last week. Feels good.

Had a great day for Grace's bday yesterday. Lots of food and drink and games of Twister. I did miss the DTRA, but heard all the stories from McCracken and Schmidt. Excellent results for those two ladies. They said they met a lot of people and everyone was super friendly. No doubt.

Now, I'm at work on yet another Sunday. Hope everyone enjoys the day.