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2016-08-03 Running -	3 miles 00:00:00

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2016-08-03 Running - Aerobic Julesburg Gravel Road by South Platte River and Interstate 6:30pm Weather: 90s	12 miles 01:22:30 (6:52 min/mile)	Height: 6 ft

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2016-08-03 Running - Aerobic Auburn 8:30am	4 miles 00:00:00	Shoe: Ravenna7 Pink 0 miles on shoe

After a short night trying to get my mother to sleep, I needed to run to get rid of my headache. This is the day of my father's funeral.

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2016-08-03 Running - Aerobic 12:00pm	3.1 miles 00:27:00 (8:42 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

warm up before construction work

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2016-08-03 Running - Workout 6:15pm Weather: Must nicer	12 miles 01:51:18 (9:16 min/mile)	Shoe: NB 1400 A 0 miles on shoe

Track workout at X. Warm up 3.5 miles with 5 strides. 1600, 1200, 1000, 800, 600, 400 (400 jog rest). Cool down 3.8 miles with 5 strides.

Target was start at 5 mile pace, end at 1 mile pace. My goal was 1600 in 7:20 and then try to get faster. 1600 and 1200 felt smooth and 200 splits were very even. It got harder after that but I felt in control the whole way. I worked hard to have each one be faster and pushed the last 200 of each.

1600 = 7:11, 1200 = 5:18 (7:04), 1000 = 4:20 (6:56), 800 = 3:20 (6:40), 600 = 2:28 (6:35), 400 = 1:32 (6:08)

Started faster than 5 mile pace. Ended faster than 1 mile pace. Really strong workout.

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2016-08-03 Running -	4 miles 00:00:00	Shoe: NB 890 Gray C 0 miles on shoe

Some morning miles.

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2016-08-03 Running - Aerobic Field Club 12:00pm	12.75 miles 00:00:00	Shoe: A2000 2016-07 White 0 miles on shoe

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2016-08-03 Running - Aerobic David City 8:45pm Weather: H.A.F.	5 miles 00:48:15 (9:39 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10 Max HR: 156 Avg HR: 143

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2016-08-03 Running - Aerobic Weather: 90 sunny humid breezy	3.29 miles 00:29:55 (9:05 min/mile)	Shoe: ASICS GEL-Super J33 2 0 miles on shoe Height: 5'9

Met at Herz and ran with group to Engleman School and back. First 2 miles weren't bad but was a little overheated by the 3rd mile. Combination of the heat, my bike ride home, and hurrying to get to the run. Legs were feeling last night's ride a bit, too.

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2016-08-03 Running - Tempo Zorinsky & More 4:00pm Weather: 90 Sunny Hot Humid	8 miles 01:07:34 (8:26 min/mile)	Shoe: Fastwitch 7 vizipro Orange 0 miles on shoe Height: 6ft

Had a great run this afternoon. Was able to really push myself in the warm temps. Really needed that run.

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2016-08-03 Running - JFR Big Papio Elevation: Ascent+44 Descent-46 2:06pm Weather: FL 92°, 84°, 7 SSE, 75%, Hate	3.23 miles 00:25:24 (7:51 min/mile)	Shoe: Saucony Guide 8 [20160513] 0 miles on shoe Max HR: 165 Avg HR: 150

Omaha [20160803]: Nope

Planned to get up and run this morning AND at lunch.
Slept like poop (again), so I planned to run 5-6 miles at lunch.
My brain immediately melted out of my head, so I just ran a 5k and tried to make the back quicker than the out. It's a bowl full of hate out right now.

Can't wait for fall.

Cadence: 231/max, 155/avg

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2016-08-03 Running - Aerobic 8:00am Weather: 75* humid breezy	4 miles 00:36:00 (9:00 min/mile)	Shoe: Pureflow 2 0 miles on shoe Height: 6-00

From Culver's trail head w/a tbird. Right knee has some lingering soreness. Need to keep an eye on it.

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2016-08-03 Running - Intervals	11 miles 00:00:00	Shoe: Brooks Launch 3- USAs 0 miles on shoe

Planned on 10 x 1k with 2:00 active recovery. Didn't feel like messing with the watch settings to go from miles to meters, so did 10 x .65 miles (1046m).

Felt cruddy. Combo of a bunch of things, but just didn't have it today. Perceived effort was there, pace was not. Splits were close to what I wanted, but live to fight another day.

Core work, MYRTL+

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2016-08-03 Running - Aerobic Monument Highroad 9:15am Weather: 76, fog to sun	6.6 miles 01:00:50 (9:13 min/mile)	Shoe: Merrell Trail Glove Blue 0 miles on shoe Height: 5'9

Steam bath. When the dew point hits 70 I start questioning everything.

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2016-08-03 Running - Aerobic Spring Creek Trail 5:00am	7.12 miles 00:59:29 (8:21 min/mile)	Shoe: PI N2v3 Lime 0 miles on shoe Height: 5'10

Still fighting the strep but now its just junk in the back of my throat. Felt decent during the run. Not too many folks out in the dark. Started to see people after my turnaround.

Saw 1 deer and lots of bunnies.

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2016-08-03 Running - Intervals Millard West track 6:00am Weather: 72° 70 DP	7.1 miles 00:59:03 (8:19 min/mile)	Shoe: Mizuno Wave Rider 19 0 miles on shoe Height: 6' 4 Max HR: 191 Avg HR: 151

Track Tuesday got pushed back to Wednesday due to the storms yesterday morning. The humidity really had me dragging. 4x800, ended with a 400. Splits: 3:12, 3:20, 3:12, 3:06, 1:13

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2016-08-03 Running - Tempo Zorinsky East 5:00am Weather: 72, humid	7.26 miles 00:57:00 (7:51 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

Ended up doing tempo intervals with Ash. 3x1 mile (7:09,6:56,6:51) with 1 min AR. Cool morning with some fog on the dam and the lake was glass.

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2016-08-03 Running - Aerobic california route 5:00am Weather: 71F dewpoint 70, 96% humidity	8.5 miles 00:00:00	Shoe: Omni black 0 miles on shoe

With the boys - Justin, Jimmy, and Dave. Lots of ultra talk this morning, but like Dave said, better than baseball talk for me :).
Nice and easy out there with this weather, but it was actually a little cooler with the fog down by the creek.
Have a happy Wednesday!

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2016-08-03 Running - Aerobic School Loop 5:00am Weather: 73 degrees ese 4 cloudy humid & foggy	8.1 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Tough sledding this morning.

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2016-08-03 Running - Aerobic Ten The Tough Way. 4:00am Weather: Hotter Than Balls.	10.07 miles 01:25:52 (8:31 min/mile)	Shoe: BrooksLaunch3TokyoDragons:) 0 miles on shoe Height: 5'3

By myself at this ridiculous hour. Was supposed to be 10 with 8 at MRP. Paces again all over the place, from 758 to 845. I was so hot and sweaty; almost sick to my stomach, in fact. This was just piss poor. I am really irritated with myself. I've got to get my head right. Get my head in the game. As they say in High School Musical. :/

Now at work.

Happy HumpDay.

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2016-08-03 Running - Aerobic Zorinsky 5:00am	9 miles 01:09:30 (7:43 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-08-03 Walking - Aerobic 5:00am Weather: Perfect	3.63 miles 00:58:32 (16:07 min/mile)	Height: 6'

Gorgeous out this morning!

Odd, starting to get a tidbit of passion back for NDORFNZ webDev stuff? #NDORFNZ FC? ;)

...and today brings a full day of Women's Olympic Socc....errrrrr, FUTBOL! #TheBeautifulGame

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2016-08-03 Running - Aerobic Hood and California 4:30am	14 miles 01:56:00 (8:17 min/mile)	Shoe: PureConnectBlack/Black 0 miles on shoe

Did a few miles solo. Decided not to do a workout this morning. Body is still fairly fatigued from the weekend long runs. Met up with Betsy, Jimmy, and Dave for a California loop. Then did several more solo in the westside hillz. Been wondering why I get up so early to do runs and keep doing what I'm doing, but it's totally going to be worth it. Looking forward to completing my first 100 miler.

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2016-08-03 Running - Aerobic Ralston/LaVista Weather: 73; 94% humidity; yuck	5 miles 00:43:43 (8:44 min/mile)

Song of the day: "I Lost It" by Lucinda Williams. She recorded two versions of this song. First, off 1980's "Happy Woman Blues" is a hillbilly/hoedown take on it. Then on 1998's "Car Wheels on a Gravel Road" is a slower electric groove. I like both versions, but prefer the first one. That being said, "Car Wheels.." I feel is one of the best albums of the 90's.

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2016-08-03 Running - Aerobic Home 4:45am Weather: 70 degrees	4 miles 00:00:00	Shoe: Asics Gell 33 Lyte 0 miles on shoe Height: 6' 3 Weight: 182