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2016-07-25 Biking -	8.8 miles 00:00:00 0 mph

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2016-07-25 Biking -	9 miles 00:00:00 0 mph

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2016-07-25 Running - Hills Julesburg Co asphault and gravel roads 6:30pm Weather: 80s	12 miles 01:23:30 (6:57 min/mile)	Height: 6 ft

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2016-07-25 Running - Aerobic Bluffs Regional Park	10 miles 00:00:00	Height: 5'07

Easy run at the Bluffs.

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2016-07-25 Running - Aerobic Memorial Park 10:00am	8.75 miles 00:00:00	Shoe: A200 2016-05 Blue 0 miles on shoe

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2016-07-25 Running - Aerobic Treadmill 5:00am	5 miles 00:00:00	Shoe: Rav 6 2016-04 Red 0 miles on shoe

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2016-07-25 Running -	10 miles 00:00:00	Shoe: NB 890 Blue A 0 miles on shoe

Easy miles. Strength circuit at Y, 2 sets of 10. This seems to beat me up much less than 3 sets of 15. I will try to slowly work my way back up. 20 min stretching, sit ups and push ups.

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2016-07-25 Running - Aerobic	3 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

Double Day

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2016-07-25 Running - Aerobic	5 miles 00:00:00

MoPac with Musiel and Bern

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2016-07-25 Biking - 6:00pm Weather: 84* sunny	21 miles 01:18:40 16.02 mph	Height: 6-00

Rode to Haworth via Bellevue Loop trail. Not a lot of resting when there are no hills or turns. Good ride. 16 mph

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2016-07-25 Running - One 10-miler or more per week My hood in LaVista	12.45 miles 01:52:12 (9:00 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

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2016-07-25 Running - Aerobic Big Lake Trail 9:00am Weather: 72, sunny	5.3 miles 00:46:50 (8:50 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

The first mile felt even worse than yesterday. Fortunately only the first mile.

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2016-07-25 Running - Aerobic St Joan of Ark Loop 12:15pm	5.1 miles 00:45:11 (8:51 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

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2016-07-25 Running - Aerobic David City	4 miles 00:34:15 (8:33 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10

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2016-07-25 Running - Aerobic Keystone 6:30pm	5 miles 00:39:40 (7:56 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-07-25 Running - Aerobic Spring Creek Trail 6:00pm Weather: 90, sunny	7.01 miles 00:59:33 (8:29 min/mile)	Shoe: PI N3 Orange 2 0 miles on shoe Height: 5'10 Max HR: 148 Avg HR: 136

Warm evening. 5 turned into 7.

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2016-07-25 Biking - Aerobic	21.7 miles 01:05:30 19.88 mph	Height: 6'5''

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2016-07-25 Running - Aerobic Westside Hillz 3:45pm	4.2 miles 00:31:40 (7:32 min/mile)	Shoe: PureConnectBlack/Black 0 miles on shoe

DDSOB

Got off of work and felt good so I went running. Still feeling really good. I need to go to the mountains more often.

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2016-07-25 Running - Hills Mean Streets of Westside Elevation: Ascent+490 Descent-493 2:02pm Weather: FL 84°, 82°, S, 52%	5.01 miles 00:42:56 (8:34 min/mile)	Shoe: Saucony Guide 8 [20160513] 0 miles on shoe

Omaha [20160725]: Westside Hills

Easy paced run through a slew of hills in Westside; enjoyed the shady parts, a little happier w/ a decrease in the humidity (however marginal said decrease is).

Heard that Sam's brother is having a very hard time w/ Sam's death; keep him (and the rest of Sam's family) is your thoughts and prayers.

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2016-07-25 Goose - 4:30am	00:00:00	Height: 5'10

Still on the shelf from the hip/low back pain I developed Friday. I shouldn't have run yesterday. Woke up this morning with stabbing pain with every step. It is considerably better now, thankfully. Going to take it easy this week. Weights + yoga + lots of foam rolling.

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2016-07-25 Running - Aerobic 8:00am Weather: 70* sunny	4 miles 00:35:00 (8:45 min/mile)	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

Much better weather moving in...much less humid. Brought a few tbirds over to Everett Park and we ran a few loops. Easy.

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2016-07-25 Cross Train - 9:00am	01:00:00	Height: 5 10

Total 360 Workout (2x20 min- Level 18,20) 10 min run after each set.

Watch this. (Link Carl)

"As they say in the Midwest, hay is in the barn"

http://espn.go.com/video/clip?id=17131436

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2016-07-25 Running - Aerobic Zorinsky 5:00am Weather: 66, lovely (relatively speaking)	9.08 miles 01:15:00 (8:15 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

That was so much better than last week. Fun to hear about Haug's victory at the Eliminator, knocking off a bunch of fast 400s in that heat.

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2016-07-25 Running - Aerobic regency parkway 6:45am Weather: 66F	7.8 miles 00:00:00	Shoe: Omni black 0 miles on shoe

Was supposed to be running along the north Chicago lakeshore on the first day of college visits with my son. But, after 3 cancelled flights and 7 hours in the Omaha airport yesterday, we decided to head home and call it good. So, a solo run listening to Radiolab instead.

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2016-07-25 Running - Aerobic Solo on 70th. 4:15am Weather: 69. Nice, but still humid.	7.1 miles 01:02:42 (8:49 min/mile)	Shoe: BrooksLaunch3TokyoDragons:) 0 miles on shoe Height: 5'3

Tried to take it easy today. Legs a little stiff and sore from my long run Saturday making this feel a little more difficult than it should have. Still, it was enjoyable.

My heart is heavy for my Huskers, and my friend. :(

Have a good Monday.

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2016-07-25 Running - Aerobic Zorinsky 5:00am	9 miles 01:15:00 (8:20 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-07-25 Running - Aerobic Water Totter 6:00am Weather: 66 degrees nne 5 partly cloudy humid	3.3 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Saw some lightning as I got ready to go out, got another hour of sleep and found a quarter by the ball fields, double bonus. :)

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2016-07-25 Running - Aerobic 4:45am Weather: 66	5 miles 00:00:00	Shoe: Nike Zoom Elite 7 0 miles on shoe Height: 6' 3 Weight: 184

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2016-07-25 Running - Aerobic	4 miles 00:33:55 (8:28 min/mile)

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2016-07-25 Running - 5:00am Weather: In St. Paul 66, better	4 miles 00:00:00	Height: 5'2"

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2016-07-25 Running - Hills Mollak10 4:30am	14 miles 01:41:42 (7:15 min/mile)	Shoe: PureConnectBlack/Black 0 miles on shoe

Back to the grind. I can feel the difference in the air. The mountains definitely helped my legs and lungs. I feel stronger. Spent all of yesterday driving back to Omaha. Wish we could have stayed in CO a couple more days.