Activity	Stats
2016-07-22 Biking -	8.8 miles 00:00:00 0 mph

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2016-07-22 Biking -	9 miles 00:00:00 0 mph

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2016-07-22 Running - Aerobic Cherry Creek Trail	10 miles 00:00:00	Height: 5'07

Easy run from home before work.

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2016-07-22 Running - Aerobic Treadmill 8:00am	2 miles 00:00:00

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2016-07-22 Running - Aerobic David City	3 miles 00:23:30 (7:50 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

Easy with 6 striders

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2016-07-22 Running - Aerobic 11:00am	10.5 miles 00:00:00	Shoe: A200 2016-05 Blue 0 miles on shoe

5.5 miles Council Bluffs
5 miles treadmill

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2016-07-22 Running - Aerobic	2 miles 00:17:10 (8:35 min/mile)

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2016-07-22 Running - Aerobic 1:15pm	3.1 miles 00:27:00 (8:42 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

warm up before weights

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2016-07-22 Running -	12 miles 00:00:00	Shoe: NB 890 Gray C 0 miles on shoe

Easy running

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2016-07-22 Walking - Aerobic 90th to center to 105th to pacific and home 3:45pm Weather: 94F, 78F dewpoint, feels like 113F	4.8 miles 00:00:00	Shoe: Omni black 0 miles on shoe

Hotter than heck! But, I needed to get outside after a CRAZY day of travel that lasted almost 24 hours including a night spent in the Mpls airport. Home for 2 days then gone again for 3...

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2016-07-22 Aerobic TheQ Elevation: Ascent+391 Descent-390 4:54am Weather: FL 86°, 81°, 5 SE, 84%, Awful	7.01 miles 01:01:39 (8:47 min/mile)	Shoe: Saucony Guide 8 [20160513] 0 miles on shoe Max HR: 156 Avg HR: 135

Papillion [20160722]: The Q w/ OurFriendDan

Met Dan for a spin around The Q; I hogged all the talking time, mostly blathering on about my time spend w/ Faith and her family... one of those "sorry, not sorry" types of things. :)

Cheers to Friday yo!

Cadence: 175/max, 160/avg

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2016-07-22 Running - Aerobic	3 miles 00:00:00	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

Hot

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2016-07-22 Running - Hills Frisco, CO - Meadowcreek Trail 5:30am Weather: 50	16 miles 02:48:13 (10:30 min/mile)	Shoe: Brooks Grit 3 0 miles on shoe

Solo climb on the Meadowcreek trail near Frisco, CO. 3000 ft up, 3000 ft down. Some flat miles to finish near the reservoir

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2016-07-22 Running - Aerobic 8:00am Weather: 75* humid	5 miles 00:51:00 (10:12 min/mile)	Shoe: Pureflow 2 0 miles on shoe Height: 6-00

With a couple of young tbirds at Swanson Park. Had shade but otherwise it was pretty miserable...soaked again.

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2016-07-22 Cross Train - Elliptical 9:00am	01:00:00	Height: 5 10

Total 360 Workout (3x10 min- Level 18) 10 min run after each set

Running is coming around. Minor pain, but still... it's getting old. We'll try to work in some small runs next week.

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2016-07-22 Running - Aerobic Z Gate 8:45am	5.15 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

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2016-07-22 Running - Aerobic Zorinsky East 5:00am Weather: Soup	7 miles 00:58:00 (8:17 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

Good morning with the hashtagZcrew on the big side. Much sweaty.

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2016-07-22 Swimming - Aerobic Madonna 1200 yards. 4:15am Weather: Hot Water.	0.7 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

Woke up really early and decided to get up and be productive. 45 min of strength training with Jillian. I had my personal training session yesterday and I am really loving it.

Then headed to the pool for just a few 100s or so. Quit early so I could meet all my buds at Meadowlark for coffee before I jetted across the street for work. I already feel like the day should be half over!! When in fact, it is only beginning. Long Friday ahead. Weekend off, so that's swell! :D

TGIF. Enjoy.

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2016-07-22 Running - Aerobic Spring Creek Trail 5:30am Weather: 64, 66%	8 miles 01:07:10 (8:23 min/mile)	Shoe: PI N3 Orange 2 0 miles on shoe Height: 5'10

Fairly quick turnaround for back to back 8 milers. Pretty much 12 hours apart. Felt relatively good this morning. Now to work for awhile and then off to Nebraska to watch some Missoula Children's Theater.

Activity	Stats
2016-07-22 Running - MAF Test Track 4:15am Weather: Satan's butthole	12 miles 01:29:38 (7:28 min/mile)	Shoe: Kinvara 4 (Green) 0 miles on shoe Height: 5'10 Max HR: 158 Avg HR: 140

Another kind of bad night of sleep, so pretty tired. I, again, didn't feel like doing a tempo run so I did a MAF (maximum aerobic function) test, which entailed five miles at ~152 heart rate (180-age). So 4 miles w/u, then 6:15, 6:27, 6:34, 6:41, 6:49, 3 miles c/d. Ok with this result given the oppressive heat. I was actually expecting closer to a mile difference between the first and last mile. I was dragging by the end.

Weights post. Right upper hip is tight, which is strange. Feels like I need to roll it out, but low on time right now. Happy Friday!

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2016-07-22 Running - Aerobic Zorinsky 5:00am	7 miles 01:00:00 (8:34 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-07-22 Running - 6:00am Weather: In St. Paul 72, clear, warm	3.5 miles 00:00:00	Height: 5'2"

Ended the run with 45 seconds of as many as possible with 15 second rest of:

lunges
reverse lunge
pushups
step-ups
triceps dip
mountain climbers
jumping jacks

sopping.

TGIF wise ones.

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2016-07-22 Running - Aerobic School Loop 5:00am Weather: 72 degrees nnw 4 clear humid	5.3 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Not a good sign when you break a sweat waiting for the gps to connect. Short night, went to see South Pacific at the Kearney Community Theatre. Good show. Picking up the race shirts this afternoon on my way east. Hopefully it is a bit cooler next Friday night. Enjoy your Friday.

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2016-07-22 cross training: weights -	00:00:00

Before running.

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2016-07-22 Running - Aerobic Papillion/LaVista Weather: 81; 84% humidity	7 miles 01:00:27 (8:38 min/mile)

2 solo, 5 with Carl. So glad to have him pull me through this oven morning with some stories and laughs!

Thrilled to be going to see living legend and golden-voiced Diana Ross tonight at the Orpheum!! Song of the day: "Reflections" by Diana Ross and the Supremes.