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2016-07-23 Running -	5 miles 00:00:00

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2016-07-23 Running -	5.5 miles 00:00:00

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2016-07-23 Running - Aerobic Bluffs Regional Park	12 miles 00:00:00	Height: 5'07

Easy run at the Bluffs.

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2016-07-23 Biking - Aerobic Spring Schram Shrine 6:30am Weather: Perfect	40.46 miles 03:38:28 11.11 mph	Height: 6'

Weekend Warrior Style with wassE...

From Springfield we ventured into Schram MTB trails for 1st time, that was a blast! Made our way to the Shrine and turned around.

Nice to see Mo and Tmac, stopped and chatted with them a bit.

Heading back wassE wanted to "run" intervals on Pedestrian Bridge, so I "paced" him on the MTB.

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2016-07-23 Running - Race Running out of town today Cornhusker State Games 5k Certified? No	3.1 miles 00:19:42 (6:21 min/mile)	Shoe: NewBrooksRacing 0 miles on shoe Height: 5' 9

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2016-07-23 Running - Warm-up/cool-down Running out of town today	1.5 miles 00:15:00 (10:00 min/mile)	Shoe: NewBrooksRacing 0 miles on shoe Height: 5' 9

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2016-07-23 Running - Aerobic Zorinsky East 5:00am Weather: Hot and sweaty	6.65 miles 00:56:00 (8:25 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

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2016-07-23 Running - Aerobic David City Weather: H.A.F.	11 miles 01:42:45 (9:20 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10 Max HR: 160 Avg HR: 147

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2016-07-23 Running - Race Wyandotte County Lake Psycho Psummer 50k Certified? 8:00am Weather: 80-90s hot and humid	20 miles 03:31:40 (10:35 min/mile)	Height: 6 ft

Overheated, puked around 16 to 17 miles into race. Didn't feel good at all. Quit after 2nd lap.

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2016-07-23 Running - Long Zorinsky 4:00am	15 miles 00:00:00	Shoe: A200 2016-05 Blue 0 miles on shoe

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2016-07-23 Biking - Aerobic Weather: 93 humid	5.18 miles 00:37:09 8.37 mph	Shoe: Giant TS DX (4/22) 0 miles on shoe Height: 5'9

Abbreviated GRIN ride last night. We tried to do the ride in conjunction with Hear Nebraska, so we tried a route around the downtown area. Didn't take long so we did it twice.

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2016-07-23 Biking - Aerobic Indoor Trainer	50 miles 02:05:00 24 mph	Height: 5'10 Max HR: 146 Avg HR: 132

Decided to not run today. Upper back/hip area on the right side (my good side) is tight. It's tender to pressure in what I think is my piriformis. Should be able to roll it out and run long tomorrow.

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2016-07-23 Running - Long Wabace Trace 10:30am Weather: 82, mostly cloudy, DP 73	12 miles 01:47:30 (8:57 min/mile)	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

A real grind. Walked 4 times in the last 5 miles. At least the sun stayed away for the first half. 13 +7

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2016-07-23 Running - Race Cornhusker State Games Certified? No 8:00am Weather: 82 degrees se 5 cloudy humid	3.0 miles 00:28:02 (9:20 min/mile)	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Didn't care for the weather much. Nice course even if it was a little short. Good to see and visit with several good friends. Biding my time in Kearney waiting to watch the Eliminator race this evening.

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2016-07-23 Running - Lincoln NE 7:30am Weather: 82 degrees se 5 cloudy humid	2.5 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

wu / cd

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2016-07-23 Biking - Long Platte Center Hill 11:30am Weather: 90, 51%, FL 97, S 8	30.15 miles 01:42:33 17.64 mph	Height: 5'10

After 7 hours of driving I couldn't quite get out of bed for a long run so I took the bike out. Wasn't exactly easy in the heat. Wind seemed stronger than 8 mph.

Off to watch the older daughter in Missoula Chidren's Theater - The Ugly Duckling.

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2016-07-23 Running - 8:00am Weather: Rather warm, lots of shade	12 miles 01:56:50 (9:44 min/mile)	Shoe: NB 890 Blue A 0 miles on shoe

1.5 at home. 6.3 with Harvey, mostly on Ponky trails. Wore gloves so no falls. 4.2 solo on trails and pavement near Houghtons Pond, including 6 x 1 min (1 min jog rest).

5.5 walking on Blue Hills trails. Started easy to recover then pushed pace a bit.

Abbreviated strength circuit at Y. 2 sets of 10, instead of usual 3 sets of 15. Want to see if I recover better that way and then do it more often.

Overall best week in quite a while.

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2016-07-23 Running - Intervals 7:00am Weather: 77* humid breezy	7 miles 00:56:30 (8:04 min/mile)	Shoe: Adrenaline 15 0 miles on shoe Height: 6-00

Another soaking with humidity but clouds and breeze made it tolerable. Did 2 x 2 miles: 6:47/6:43=13:30, 4:00 jog, 6:33/6:36=13:09. Solid work. A little quicker than I expected.

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2016-07-23 Running - Hills 5:45am	11.25 miles 01:53:25 (10:04 min/mile)	Shoe: PureConnectBlack/White 0 miles on shoe

Made it to the town we are staying in last night. Made some memories on the way. 2000ft of climbing this morning on the Wilson Mess trail. Bombed the downhills at the end

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2016-07-23 Biking - Aerobic 6:45am	20.5 miles 01:36:58 12.68 mph	Height: 5' 9'

On Call loop style. With sprinkles.

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2016-07-23 Running - Just Running Zorinsky 8:15am Weather: 83° 71 DP	4.4 miles 00:38:01 (8:38 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 172 Avg HR: 151

Picked up a little head cold in the last couple days, so the plan was to go short and just try and clear up some congestion. Seemed to help, but man it wasn't easy going out there this morning.

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2016-07-23 Running - Long Long and Longer. 5:00am Weather: Soupy.	17 miles 02:33:30 (9:01 min/mile)	Shoe: BrooksLaunch3TokyoDragons:) 0 miles on shoe Height: 5'3

Started with just me and some lightning from The Mill. Felt really good for 7 miles to the Y. Stopped and chatted and picked up about 6 people. Ran 6 miles back to The Mill. Stopped and chatted some more. Picked up my gals and cruised for an easy finish. 17. Not a bad way to start a Saturday.

Have a good one.

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2016-07-23 Aerobic Roads and streets near and in Avon, SD 6:00am Weather: 75 degrees	8.6 miles 00:00:00	Shoe: Nike Pegasus 32 0 miles on shoe Height: 6' 3 Weight: 184

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2016-07-23 Running - Aerobic Zorinsky & More 5:30am Weather: 85 Cloudy Humid	13 miles 00:00:00	Shoe: Slime Guide 8 0 miles on shoe Height: 6ft

Ran with Booty to Chalco entrance then headed to the Z Big Lake. Really enjoyed the run with no Sun beating down on me.

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2016-07-23 Running - Aerobic HoodZ 7:15am Weather: Breezy, 82	4.70 miles 00:39:26 (8:23 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Rd/Slv 0 miles on shoe Height: 5 10

This went well. Little tight in the right lower backhipbutt area. I'll take it though.

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2016-07-23 Swimming - Aerobic 6:00am	2.5 miles 00:00:00

Went swimming - 4250 yards. Good to be back in the pool.

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2016-07-23 Running - Aerobic Zorinsky and More 5:30am	13 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

Muggy morning run with Rudy.

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2016-07-23 Running - Aerobic Zorinsky 5:00am	10.3 miles 01:28:30 (8:35 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-07-23 Running - Aerobic	6 miles 00:49:47 (8:17 min/mile)

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2016-07-23 Running - Aerobic Ralston/Omaha/LaVista Weather: low 80's, humid	7 miles 00:58:33 (8:21 min/mile)

Song of the day: "Do You Know Where You're Going To (Theme from "Mahogany") by Diana Ross. Outstanding show last night from the Queen of Motown! This is my favorite song of hers. It truly captures the perfection in every nuance of Diana's voice over a sublime string, piano and flute arrangement.

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2016-07-23 Running - Tempo	8 miles 00:48:00 (6:00 min/mile)	Height: 189

Last run in SD. Tried to beat the heat/humidity, but it was still rough.
2.5 up, 4 tempo on the track, 1.5 down. I'm trying to hone 5:30 pace by doing one tempo of increasing distance per week. This was harder than tempo effort at the end.
531, 530, 526, 521