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2016-08-02 Running -	4 miles 00:00:00

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2016-08-02 Running - Aerobic Bluffs Regional Park	10 miles 00:00:00	Height: 5'07

Morning run with John and Dan. John wanted to do a 2 mile tempo so we ran that with him (5:43, 5:40).

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2016-08-02 Running - Intervals Julesburg Gravel Road by South Platte River and Interstate 6:00pm Weather: 90s	12 miles 01:16:00 (6:20 min/mile)	Height: 6 ft

6-6:00/2:00 intervals 10:00 wu 18:00 cd

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2016-08-02 Walking - Auburn 5:30am	3 miles 00:00:00	Shoe: Ravenna7 Pink 0 miles on shoe

Walk in Auburn with my brother, David.

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2016-08-02 Running -	8 miles 00:00:00	Shoe: NB 890 Blue A 0 miles on shoe

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2016-08-02 Biking - 10:00am	21.5 miles 01:15:30 17.09 mph	Height: 6-00

Went to Pacific Jct. and battled a stiff headwind for 45 minutes. Then looped to Plattsmouth and the toll bridge and was just leaving town when I flatted. No repair stuff and 6 miles from home. Started walk/jogging every other quarter. A guy offered me a ride as I started to get onto Hwy 75. Turns out he was a friend of Todd Nott's. Thanks buddy. Still maintained 17 mph but was flying on my way into Plattsmouth with the tailwind.

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2016-08-02 Running - Aerobic 11:45am	1.5 miles 00:00:00	Height: 6-00

Gonna give myself some credit for the jogging I did when my bike flatted. Got really hot.

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2016-08-02 Running - Aerobic 7:30pm Weather: 85* humid	2.5 miles 00:23:30 (9:24 min/mile)	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

Around Hanson 2 w/a new lady tbird. She struggled a bit over the end but hung in there.

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2016-08-02 Running - Aerobic	4 miles 00:00:00	Shoe: Brooks Launch 3- USAs 0 miles on shoe

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2016-08-02 Running - Intervals NoDo-Riverfront 11:00am Weather: 82, warm but breezy	7.49 miles 00:58:00 (7:44 min/mile)	Shoe: PureCadence 4 0 miles on shoe

6x0.50 (2 min AR).

(3:01,3:02,2:56,2:56,2:54,2:51)

Note: rest was longer before the last rep because I stopped for a drink at a fountain.

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2016-08-02 Running - Aerobic Spring Canyon Park 6:00pm	7.11 miles 01:01:13 (8:36 min/mile)	Shoe: PI N3 Orange 2 0 miles on shoe Height: 5'10

My daughters managed to infect me with strep this weekend. Thank goodness their doctor was kind enough to call in a scrip for me as well. Yesterday was miserable and, while I felt like I'd been through the wringer this morning, it still felt good to get out. Kept it really easy. Heading back to NE tomorrow afternoon.

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2016-08-02 Biking - Tempo Weather: 84 Sunny humid breezy	35.2 miles 01:58:28 17.83 mph	Shoe: Giant TS DX (4/22) 0 miles on shoe Height: 5'9

Tuesday group ride - Good group! Broke into 1 more agressive group and 1 riding around a 16-18 pace. Legs felt a lot better today than Sunday! Able to pull the group at decent paces. Bob had my number on the sprints, though!

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2016-08-02 Running - Aerobic David City	3 miles 00:23:00 (7:40 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

Easy with 7 striders

AM: weights

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2016-08-02 Running - Tempo Home 4:15pm Weather: 89 degrees	6 miles 00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 185

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2016-08-02 Running - Aerobic Walnut Grove Loop 4:30pm Weather: 89 hot humid	4 miles 00:00:00	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Headed for some shade with Booty around Walnut Park and back. Hot one!

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2016-08-02 Running - Aerobic Walnut Grove 4:30pm	4 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

It was a hot one!

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2016-08-02 Running - Aerobic Treadmill 12:00am	13 miles 00:00:00	Shoe: Rav 6 2016-04 Red 0 miles on shoe

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2016-08-02 Running - Hills Mean Streets of Westside Elevation: Ascent+332 Descent-332 12:59pm Weather: FL 88°, 84°, 5 E, 62%, Hot AF	5.01 miles 00:41:45 (8:20 min/mile)	Shoe: Saucony Guide 9 [20160717] 0 miles on shoe Max HR: 167 Avg HR: 152

Omaha [20160802]: Might As Well Be Runnin' On The Sun

Tried to spend as much time in the shade as I could; hells bells it was hot (Smoothie King, post-run, was superb).

Cadence: 228/max, 153/avg

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2016-08-02 Running - Aerobic CWF-HH-FF Loop 11:30am	5.7 miles 00:49:34 (8:41 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

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2016-08-02 Running - Aerobic Track 9:00am	10.1 miles 01:15:00 (7:25 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-08-02 Running - Aerobic Big Lake Trail 9:45am Weather: 76, sunny DP 70	5.3 miles 00:46:10 (8:42 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

Storm woke me up this morning but the Usual Suspects kept me up for an hour. Slept until 8. Legs tired, but loose. Its going to be really hot later.

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2016-08-02 Running - Aerobic Anna Maria Island 9:00am Weather: Island Soup, 82	4.68 miles 00:37:00 (7:54 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Rd/Slv 0 miles on shoe Height: 5 10

There is nothing better than jumping in the ocean after a run.

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2016-08-02 Running - Aerobic	6 miles 00:00:00

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2016-08-02 Running - Aerobic	4 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

Have just felt cruddy the last two days.

MYRTL+, Core work

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2016-08-02 Swimming - Aerobic 5:00am	2.35 miles 00:00:00

Thunder and lightning this morning - glad it was a swim day.
4100 yards with the gang.

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2016-08-02 Running - Intervals SME Track	7.75 miles 00:00:00

5 x 1k w/400 recovery

3:47, 3:48, 3:52, 3:54, 3:53

This was the toughest one yet. Very humid this morning.

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2016-08-02 Running - 5:00am Weather: In St. Paul 73, gross	3 miles 00:00:00	Height: 5'2"

It is just so gross out. Ended with some lunges, squats, pushups, etc etc

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2016-08-02 Running - Track School Loop 5:00am Weather: 69 degrees ene 12 clear slightly humid	6.8 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Breeze felt nice.

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2016-08-02 Running - Aerobic Ralston/LaVista/Omaha Weather: 70; 94% humidity; light rain	7 miles 00:59:49 (8:32 min/mile)

Song of the day: "Don't it Make My Brown Eyes Blue" by Crystal Gayle.