Activity	Stats
2016-07-18 Running - Aerobic 5:00am	8 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird 0 miles on shoe

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2016-07-18 Running - Portland, OR 6:30am Weather: 63F	8 miles 00:00:00	Shoe: Omni black 0 miles on shoe

Nice run down Ainsworth Street in Portland.

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2016-07-18 Running - Aerobic My hood in LaVista	4 miles 00:41:00 (10:15 min/mile)	Shoe: Saucony light colored 0 miles on shoe Height: 5' 9

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2016-07-18 Running - Field Club Trail Elevation: Ascent+258 Descent-259 6:15am Weather: Acceptable	8.17 miles 00:58:05 (7:06 min/mile)	Shoe: Kinvara 4 (Green) 0 miles on shoe Height: 5'10 Max HR: 155 Avg HR: 141

Woke up somewhat late for me at 4:20, so I was feeling refreshed after a pretty lackluster yesterday. The storm was still brewing so did my cross-training/lifting before my run instead of after. Felt good during the run. Just a little tight, but the tightness is getting better. Average cadence: 180.

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2016-07-18 Running -	10 miles 00:00:00

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2016-07-18 Biking - Aerobic	00:00:00 0 mph	Height: 5'10

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2016-07-18 Running -	8 miles 00:00:00	Shoe: NB 890 Gray C 0 miles on shoe

-

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2016-07-18 Running - Aerobic	3.13 miles 00:27:31 (8:47 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

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2016-07-18 Running - Hills 13th-Zoo Entrance-10th 12:30pm Weather: 78, hot/breezy	6.56 miles 00:54:00 (8:13 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

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2016-07-18 Running - Aerobic Big Papio	4 miles 00:00:00	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

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2016-07-18 Biking - Aerobic Evening Commute 5:30pm	4.4 miles 00:17:51 14.79 mph	Height: 5'10

Short route home to save the legs a bit for the run.

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2016-07-18 Biking - Aerobic Morning Commute 6:15am Weather: 60	10 miles 00:35:39 16.83 mph	Height: 5'10

Took the road bike today. Bit easier than the single speed.

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2016-07-18 Running - Hills Foot Hills Trail 6:00pm Weather: Cool, Cloudy, Lightning	10.13 miles 01:37:17 (9:36 min/mile)	Shoe: PI Trail N3 Gray/Red 0 miles on shoe Height: 5'10

Nice easy longer run/power hike on the trails. Found a new section that took me down and back up. It was pretty technical which meant mostly hiking. Not sure that I'll do that section again. Instead of out and back there I ran the road back across the dam until I got back on the trail I knew. Saw 3 deer.

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2016-07-18 Running - Aerobic Memorial Park 11:00am	8.25 miles 00:00:00	Shoe: A200 2016-05 Blue 0 miles on shoe

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2016-07-18 Biking - Aerobic Indoor Trainer 5:15pm	22 miles 00:55:00 24 mph	Height: 5'10 Max HR: 146 Avg HR: 133

Easy spinning after work. Did some heavy bag work after.

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2016-07-18 Running - Intermediate Run Loveland4 Elevation: Ascent+193 Descent-175 2:54pm Weather: FL 84°, 81°, 11 SE, 70%, Oven	4.03 miles 00:32:51 (8:09 min/mile)	Shoe: Saucony Guide 8 [20160513] 0 miles on shoe

Omaha [20160718]: The Shade Was Nice

Not "easy", but not "tempo"... it's ... "Intermediate"!

Sweat coming from places I didn't know produced sweat.
Squintz would have straight puked.

"Yuge" news: my #IRun4 buddy is coming to Omaha! I get to meet Faith on Wednesday, hang out with her, her brother and their Momma @ the zoo on Thursday. Unbelievably amazing how life works out some times.

Also, one of my favorite bands, in this world, The Urge is coming back to Omaha (16 September).
Game, set, match.

Cadence: 187/max, 155/avg

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2016-07-18 Cross Train - Elliptical 9:00am	01:00:00	Height: 5 10

Total 360 Workout (3x20 min- Level 10, 15, 20)

Angered my back this weekend, so skipped the push-ups today.

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2016-07-18 Running - Aerobic Big Lake Trail 9:15am Weather: 73, party sunny	5.3 miles 00:45:20 (8:33 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

8 +5

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2016-07-18 Running - Aerobic 8:00am Weather: 75* humid	5 miles 00:50:00 (10:00 min/mile)	Shoe: Launch III 0 miles on shoe Height: 6-00

Really easy with a couple of young tbirds. From Lied Center.

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2016-07-18 Running - Intervals Millard West track 6:15am	6.8 miles 00:55:20 (8:08 min/mile)	Shoe: Brooks Dyad 8 (2) 0 miles on shoe Height: 6' 4 Max HR: 180 Avg HR: 148

Track Tuesday came a day early after a weekend at the lake. Needed to get a good workout in after putting on 6 lbs while out there. Must've been a good trip!

2 x 1200-400 with one lap recovery. 4:56, 1:33, 5:02, 1:20

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2016-07-18 Running - Aerobic Treadmill 5:00am	5 miles 00:00:00	Shoe: Rav 6 2016-04 Red 0 miles on shoe

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2016-07-18 Running - Aerobic	2.5 miles 00:22:00 (8:48 min/mile)

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2016-07-18 Running - Aerobic Zorinsky 6:30am	7 miles 00:55:30 (7:55 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-07-18 Biking - Aerobic Indoor Trainer 4:45am	15 miles 00:36:00 25 mph	Height: 5'10 Max HR: 145 Avg HR: 134

Easy spinning.

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2016-07-18 Running - 5:00am Weather: In St. Paul 66, heat advisory all week	3.5 miles 00:00:00	Height: 5'2"

Gonna be a scorcher week. Run plus abs after.

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2016-07-18 Running - Aerobic Home 5:15am Weather: 70 degrees	4 miles 00:00:00	Shoe: Nike Zoom Elite 7 0 miles on shoe Height: 6' 3 Weight: 186

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2016-07-18 Running - Aerobic David City 4:45am Weather: hi 60s, breeze	12 miles 01:51:30 (9:17 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10 Max HR: 154 Avg HR: 140

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2016-07-18 Running - Aerobic School Loop 5:00am Weather: 73 degrees me 9 cloudy humid & hazy	6.6 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Tough one this morning with the humidity.

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2016-07-18 Running - Aerobic Hard Knocks Course. 5:15am Weather: Blustery.	6 miles 00:50:23 (8:23 min/mile)	Shoe: BrooksLaunch3TokyoDragons:) 0 miles on shoe Height: 5'3

Started with the guys. Turned solo after two miles. Wasn't feeling it in the least. One month ago today still has me feeling like the pits. Mentally and physically. I thought I was over it. It's apparent that I am not.