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2016-08-21 Running - Race Leading Ladies Marathon Certified? Yes 6:00am	26.2 miles 03:37:44 (8:18 min/mile)	Height: 5'7

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2016-08-21 Biking -	8 miles 00:00:00 0 mph

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2016-08-21 Running - Aerobic David City	3 miles 00:25:30 (8:30 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10

Easy with 6 striders

Weights post -run

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2016-08-21 Running - Aerobic Kohlers, WI 8:00am	3 miles 00:00:00	Shoe: Ravenna7 Pink 0 miles on shoe

Great run with my sisters and Mark in Kohlers, WI. Happy 50th Birthday weekend for my sister!

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2016-08-21 Running - One 10-miler or more per week My hood in LaVista	11 miles 01:36:00 (8:43 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

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2016-08-21 Running - Aerobic 7:30am Weather: 68* humid	7.7 miles 01:01:30 (7:59 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

W/Nel, RJ, Johnnie and Bob on the 25th/Blackhawk trail loop. Watched conclusion of Olympic marathon at VI as Rupp won bronze. Good week.

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2016-08-21 Running - Long 12:30	5 miles 00:47:33 (9:30 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

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2016-08-21 Biking - Aerobic Wabace Trace 5:00pm	20 miles 01:39:00 12.12 mph	Height: 5'9

To Mineola with Ann. Hair of the Dog.

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2016-08-21 Running - Just Running Zorinsky 10:45am	8 miles 01:07:18 (8:24 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 171 Avg HR: 150

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2016-08-21 Running - Long Highline Canal Trail	22 miles 00:00:00	Height: 5'07

Ran 5 before finishing with John and Dan. We did a 3 mile tempo to finish it up. I believe the miles were in the 5:30s.

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2016-08-21 Running - Elmwood/Memorial Park 4:00pm	5 miles 00:00:00	Height: 5'10

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2016-08-21 Biking - Aerobic	25 miles 02:00:00 12.5 mph	Height: 5'10

Corporate Cycling Challenge

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2016-08-21 Running - Hills Old father Prairie Trail 2:30pm Weather: 80s	18 miles 02:13:20 (7:24 min/mile)	Shoe: Adidas duramo cross trail 0 miles on shoe Height: 6 ft

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2016-08-21 Running -	13 miles 00:00:00	Shoe: NB 890 Blue A 0 miles on shoe

3 morning miles. Sore. Ran out of time for more. 10 late afternoon miles exploring Portsmouth. First 3 sucked, hot, sore, pizza not fully digested. The rest was much better, ending with 6 decent strides.

Running on brick sidewalks - not my idea of fun. Running on cobblestone sidewalks - WTF!

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2016-08-21 Running - Long Wagon Train Lake	16.16 miles 02:11:05 (8:06 min/mile)

Was camping this last weekend. Felt good this morning. Always good to hit all workouts while traveling for the weekend.

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2016-08-21 Biking -	8.8 miles 00:00:00 0 mph

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2016-08-21 Biking - Tempo Weather: 73 Sunny windy	30 miles 01:42:13 17.61 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Pretty comfortable this morning. Had planned on an out and back on Husker Hwy, but the wind shifted just enough I decided to go North on the new pavement on Hwy 11 with a nice tailwind since going east was going to be more crosswind than planned.

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2016-08-21 Walking - Aerobic around the district 8:00am Weather: wow	6.2 miles 00:00:00	Shoe: Omni black 0 miles on shoe

an absolutely beautiful morning. slept in a walked a 10k. so thankful for this day :)

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2016-08-21 Running - Long	20 miles 00:00:00	Shoe: Brooks Launch 3- USAs 0 miles on shoe

Must be said that Eric Noel joined me for this one. Made it much more bearable. VERY happy with the way this turned out. Cruddy week of running with school and XC starting. Happy it went this well.

8 mi WU
2 x 4 mi w/ 2 mi rec jog
6:12, 6:14, 6:05, 6:07- 24:38
6:05, 6:09, 6:08, 5:57- 24:19

Very easy 2 mi cool down.

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2016-08-21 Running - Long Mollak10 5:00am	31.3 miles 04:01:18 (7:42 min/mile)	Shoe: PureConnectBlack/Yello 0 miles on shoe

Mollak10 x 3 w/ Dewey St Hill Repeats. Took me several miles to settle in. Had a mini aid station on my truck at home so I looped back and grabbed more water as needed

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2016-08-21 Biking - Aerobic Levee 20 6:00am	20 miles 01:43:07 11.64 mph	Height: 5' 9'

Awesome morning for a ride on an old school course with the legend, da godFatha!

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2016-08-21 Biking - Aerobic DT LevEE 20 6:00am Weather: Perfect	20 miles 01:43:21 11.61 mph	Height: 6'

That was a blast on the #oldschool DT13 w/LevEE Ext into South O back up Leavenworth like the old days...with the ORIGINAL Starbuck

#PettitsPastryPitstop AppleFritter and Bismark. Many interesting sights along the way and potential food stops as well.

Definitely have to do that again! Thanks Starbuck!

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2016-08-21 Running - Aerobic Hoods 6:00am	11 miles 01:50:20 (10:01 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-08-21 Running - Aerobic Rolling Hills of Auburn 6:00am Weather: 62 degrees w 4 clear damp	2.5 miles 00:00:00	Shoe: Asics Kayono Black-1 0 miles on shoe Height: 6.0

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2016-08-21 Running - Long Keystone/72nd/Pacific/Cass Weather: 55; 94% humidity	15 miles 02:01:37 (8:06 min/mile)

Good run in ideal weather...and, in home in time to watch the Olympic men's marathon! Big congrats to Matt Centrowitz last night! Back to the TV.

Song of the day: "When All is Said and Done" by ABBA.

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2016-08-21 Running - Intervals Shopko 5:30am Weather: 53 degrees	4 miles 00:00:00	Shoe: Nike Zoom Elite 7 0 miles on shoe Height: 6' 3 Weight: 181