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2016-08-28 Biking -	8 miles 00:00:00 0 mph

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2016-08-28 Running -	19 miles 00:00:00	Shoe: Nike Lunar Racer-green 0 miles on shoe

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2016-08-28 Strength Training - 24 hr Fitness 10:45am	01:00:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 141 Avg HR: 106

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2016-08-28 Running - Aerobic	8.2 miles 01:15:00 (9:08 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

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2016-08-28 Running - Aerobic David City	3 miles 00:26:00 (8:40 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

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2016-08-28 Running - Aerobic Highline Canal Trail	13 miles 00:00:00	Height: 5'07

Easy Highline run with John and his kids, Kevin, Kevin and Danny.

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2016-08-28 Biking - Long Wabace Trace 7:45am Weather: Humid to Hot	54 miles 04:17:00 12.61 mph	Height: 5'9

Pedaler's Jamboree Day 2

Back to home from Shenandoah. Didn't feel great but rode faster the second day. Not much music today. A very good cellist in Imogene.

Very humid and little breeze but the trees kept the sun off us. By the time we got back to Lewis Central it was damn hot. I didn't have much left in the tank so I rode back home via the blvd. That added only 5.5 miles. I offered to give Ann a ride back to her house but she wanted to get in the miles. She is so tough. I think she ended up with about 66 miles.

I did get my first ndorfnz buzz from riding but it didn't come until after a nap.

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2016-08-28 Running - Aerobic 7:30am Weather: 70* humid	8.1 miles 01:07:00 (8:16 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

With Ron, Bob and Johnnie on the trail heading south. Both knees pretty achy. Nobody in a big hurry today.

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2016-08-28 Running - Aerobic Keystone Weather: 73; N mph SSE wind; 83% humidity	5 miles 00:42:20 (8:28 min/mile)

Rare evening run for some recovery miles of yesterday's race.

Song of the day: "Don't Make Promises" by Tim Hardin.

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2016-08-28 Running - Hills Old father Prairie Trail 4:30pm Weather: 80s	8 miles 01:06:00 (8:15 min/mile)	Shoe: Pearl Izumi Trail N2 V2 0 miles on shoe Height: 6 ft

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2016-08-28 Biking -	10 miles 00:00:00 0 mph	Height: 6'5''

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2016-08-28 Running -	18 miles 00:00:00	Shoe: NB 890 Blue A 0 miles on shoe

Sore. Tired. Slow. But good miles.

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2016-08-28 Biking - XC Soapstone Prairie Nature Area 11:00am Weather: 80's, Sunny	21.25 miles 02:38:57 8.02 mph	Height: 5'10

I've been wanting to check out Soapstone Nature Area for awhile and I finally put new tires on the mountain bike so it was a perfect time. Lots of loose pea gravel on the trails. I'm certainly not in mountain bike shape but it was fun. Trails would be pretty fun for running as well although its a pretty rustic area. There are bathrooms but no water available at the parking lots. Also no shade whatsoever. Wish I'd taken my phone as there were some great views of both Soapstone and the Red Mountain Open Space that boarders to the West.

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2016-08-28 Running - Hills	10 miles 01:20:00 (8:00 min/mile)

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2016-08-28 Running - Goal Treadmill 3:pm	3 miles 00:25:43 (8:34 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

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2016-08-28 Biking -	8.8 miles 00:00:00 0 mph

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2016-08-28 Running - Race Mickelson Trail 109 Certified? 6:00am	19.3 miles 02:39:00 (8:14 min/mile)	Height: 5'10

leaned at the line

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2016-08-28 Walking - Aerobic around regency and the district 7:30am Weather: 68F	6.2 miles 00:00:00	Shoe: charcoal & pink Omnis 0 miles on shoe

I love this walk - 10k just around the neighborhood. Nice way to start my Sunday.

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2016-08-28 Running - Hills Hitchcock 6:15am	21.3 miles 03:20:17 (9:24 min/mile)	Shoe: Brooks Grit 3 0 miles on shoe

My first experience with Hitchcock. Definitely a tough place to run. By the time I finished it was hot and humid. Feel like I should have been training there months ago.

4859 ft of gain

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2016-08-28 Running - Long Booty's Loop 6:30am Weather: 70 Sunny Humid	15.5 miles 00:00:00	Shoe: Slime Guide 8 0 miles on shoe Height: 6ft

Long Run with Booty. Counted 10 empty bottles of vodka on the side of the road on 156th St. Someone might have a problem? Really a nice morning for a run.

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2016-08-28 Running - Aerobic Bootys Loop 6:30am	15.50 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

Nice Sunday morning run with Rudy.

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2016-08-28 Elliptical - Tempo Stride Master slash Arc Trainer. 7:15am	01:00:00	Height: 5'3

60 min on this new machine where you can pretty much choose your stride. I liked it!! And my hamstring felt fine. I put the intensity way up, and I sweat up a storm--which is pretty much how I judge workout effectiveness, so I give this an 8. :)

Then I hopped in the pool to cool off with 1000 yards. Mostly pull. And mostly to say goodbye. Bidding a fond farewell to my pool for a week while she gets clean.

Now to church. And....maybe a run tomorrow. :)

Have a really nice Sunday. Football is here!!! :D

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2016-08-28 Running - Aerobic Ashers Neighborhood 6:00am Weather: 69 degrees sse 6 clear humid	4.8 miles 00:00:00	Shoe: Asics Kayono Black-1 0 miles on shoe Height: 6.0

Tough with the humidity after the past few days. Paper and doughnut run.