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2016-08-20 Running - 10 x 30	10 miles 01:26:45 (8:40 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10

w/u
4 striders
10 sprints
c/d

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2016-08-20 Running -	4.5 miles 00:00:00

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2016-08-20 Running - Race Occasionally drive somewhere Arrows to Aerospace Certified? Yes	1 miles 00:05:32 (5:32 min/mile)	Shoe: NewBrooksRacing 0 miles on shoe Height: 5' 9

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2016-08-20 Aerobic	3 miles 00:28:33 (9:31 min/mile)	Height: 5'9

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2016-08-20 Biking - Long 9:15am Weather: 60s, clouds and sun	61.5 miles 04:40:00 13.18 mph	Height: 5'9

On-a-Bike

A clockwise loop through the Loess Hills starting and finishing in Onawa. Great scenery and beautiful weather. The last 20 miles from Little Sioux to Onawa was into the wind and very tough. I've had no rides greater than 20 miles this year and it showed. Overall pace dropped from 14.3 to 13.1 during that stretch. Just about 2 hours of stopping time.

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2016-08-20 Running - Long Zorinsky 5:00am	21 miles 00:00:00	Shoe: A2000 2016-07 White 0 miles on shoe

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2016-08-20 Running - Aerobic Highline Canal Trail	13 miles 00:00:00	Height: 5'07

Easy run with John and his kiddos.

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2016-08-20 Running - Hills	5 miles 00:00:00

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2016-08-20 Running - Long Tiny Elevation: Ascent+522 Descent-514 5:30am Weather: Hella Awesome!	17.05 miles 02:27:50 (8:40 min/mile)	Max HR: 187 Avg HR: 141

Omaha [20160820]: Tiny

Cadence: 176/max, 157/avg

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2016-08-20 Running - Aerobic Zorinsky East 5:00am	7.04 miles 01:00:00 (8:31 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

Good fun run with Edie and a half naked middle school teacher.

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2016-08-20 Biking - Aerobic Weather: 64	12.7 miles 01:26:09 8.85 mph	Shoe: Giant TS DX (4/22) 0 miles on shoe Height: 5'9

Easy Group ride in the dark - Got cool enough to put on the jacket when we turned around at the park!

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2016-08-20 Running - Aerobic	9.5 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

Pushing Olivia

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2016-08-20 Running - Just Running Harrison-Q Loop 1:15pm Weather: 70°	5.1 miles 00:43:15 (8:28 min/mile)	Shoe: Brooks Adrenaline GTS 16 0 miles on shoe Height: 6' 4 Max HR: 165 Avg HR: 144

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2016-08-20 Running - Race Glur's to Frankfurt Square C-Town 5k Certified? No	3.16 miles 00:19:34 (6:11 min/mile)	Shoe: PI N0 blk/blue 0 miles on shoe Height: 5'10

3rd place from the start. Knew I had no chance of 1st but thought I could reel 2nd in. Just didn't have any pep in my legs at the end. Lots of turns with 2 turnarounds and a few gravel sections. 5:51, 6:15, 6:26, 1:00

Ran my 9 year old in for her last 1/2 mile.

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2016-08-20 Running - Aerobic Columbus 6:30pm	2.34 miles 00:22:44 (9:42 min/mile)	Shoe: PI N0 blk/blue 0 miles on shoe Height: 5'10

W/U & C/D

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2016-08-20 Running - 8:00am	13 miles 01:59:39 (9:12 min/mile)	Shoe: NB 890 Gray C 0 miles on shoe

I'd had a meh week and wasn't motivated this morning, but it turned into a good day. Houghton's Pond. Ran .75 solo. Ran 6+ with Harvey on the Ponky trails. Wore gloves, no falls. Ran 6+ solo on mostly shaded roads including 12 x 1 min hard (1 min jog rest).

Walked 6 miles on the trails a little faster than 15:00 pace. Headed to Y for 40 min strength circuit. 3 sets of 10. 25 min stretching at home.

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2016-08-20 Running - Tempo 1:30pm Weather: 70* sunny, breezy	7 miles 00:52:30 (7:30 min/mile)	Shoe: Launch III 0 miles on shoe Height: 6-00

Change in the weather...almost fall-like. 3 mile tempo on LaPlatte gravel after 2 mi wu. 6:41/6:52/6:41 avg. 6:45 which was the goal pace. 2 mi cd.
Directed Downhill Mile this morning. Had about 80 total runners. Some tough biking up that hill 4 times.

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2016-08-20 Running - Aerobic Wagon Train Lake	8.25 miles 00:00:00

Felt just okay.

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2016-08-20 Running - Aerobic Downtown 10:45am Weather: 65 Partly Sunny	10 miles 01:25:57 (8:35 min/mile)	Shoe: Fastwitch 7 vizipro Orange 0 miles on shoe Height: 6ft

Had to work this morning so just went to the club and ran downtown. Coolest temp that I have ran in for awhile felt good! When I got into the old market area I somehow got right in the middle of a Marching protest. People chanting leave our water alone. So I just went with the flow and joined in as I ran thru. Had a Good run!

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2016-08-20 Running - Hills	4.5 miles 00:00:00

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2016-08-20 Running - Long Elmwood/Memorial Park	15 miles 00:00:00	Height: 5'10

Keystone north. Would take a morning like today next weekend.

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2016-08-20 Running - Aerobic Zorinsky 6:00am	23 miles 03:01:00 (7:52 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-08-20 Running - Long Super 10 5:00am Weather: 63F	10.28 miles 00:00:00	Shoe: charcoal & pink Omnis 0 miles on shoe

One skunk stared us down while we quickly reversed on the keystone about 2/3 mile in (that will wake you up!) and one car in the Homy Inn lot. Good run this morning with Ashley, Paul and Dave.

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2016-08-20 Running - Aerobic Fort Crook Loop 8:30am	10.1 miles 01:29:39 (8:52 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

Enjoyed the cooler temps this morning!

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2016-08-20 Running - Long Jen's Run. :) 6:00am Weather: 60. AWESOME.	20.01 miles 02:55:59 (8:47 min/mile)	Shoe: BrooksLaunch3USAStars 0 miles on shoe Height: 5'3

I was so nervous for this that my legs were shaking when I got out of bed. The people (and the weather) made all the difference. Met Kim, Jason, Cody at Shopko . We ran 7 miles to pick up Heidi and Greg. I was feeling not so good then. The sips of gel were not sitting well. Then, got better! Ran 7 miles back and picked up Lisa and dropped off Cody, Kim, and Heidi. Did 5 more and dropped of Jason and Lisa. Then we hit Hwy 2 and ran the road, cuz we could. Then done. 20. Boom. I could not do this crazy thing called running without these people. They were so encouraging. These are my best friends. And through it all....the whole 20, was my Matt. My constant. Always there. Best. Day. Ever.

I think I'll sign up for Sioux Falls today. :)

Have a great Saturday.

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2016-08-20 Running - Race Tecumsah NE If it's Phsical, It's Therapy 5k Certified? No 8:00am Weather: 63 degrees nw 13 partly cloudy	3.1 miles 00:32:19 (10:25 min/mile)	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Nice morning. Wouldn't have run this but I had asked Preston to run with me so away we went. Foot was sore but not sharp pain the entire race. We didn't push it so that helped. Not our best effort but not our slowest either. Always a good time hanging with Preston. Good to see Jed and Sarah and family as well.

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2016-08-20 Running - Aerobic Tecumseh NE 7:30am Weather: 63 degrees nw 13 partly cloudy	.5 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

wu / cd

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2016-08-20 Running - Aerobic treadmill 8:00am	5 miles 00:00:00	Shoe: Black Saucony 0 miles on shoe

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2016-08-20 Running - Aerobic Shopko 6:30am Weather: 59 degrees	00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 181

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2016-08-20 Running - Tempo Shopko 6:30am Weather: 59 degrees	9.04 miles 01:08:33 (7:34 min/mile)	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 181

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2016-08-20 Running - Aerobic LT-Lake Z-LT 6:00am Weather: Breezy, Cool, 63	7.01 miles 00:59:44 (8:31 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Rd/Slv 0 miles on shoe Height: 5 10

Me, Ecto, and h0g. I've promoted Ecto to VP of Ndorfnz Recruiting. I expect to see some fresh faces on here soon.

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2016-08-20 Walking - Aerobic 5:30am Weather: Perfect	3.7 miles 00:58:56 (15:55 min/mile)	Height: 6'

Not a soul out this morning...

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2016-08-20 Running - Aerobic Papillion/LaVista Weather: 66; 88% humidity; 9 mph NW wind	6 miles 00:52:05 (8:40 min/mile)

Song of the day: "Backwater" by the Meat Puppets.

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2016-08-20 cross training: weights -	00:00:00

Before running.