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2016-09-17 Running - Aerobic 6:00am	1 miles 00:00:00	Shoe: Ravenna7 Pink 0 miles on shoe

With Zander

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2016-09-17 Biking -	8.8 miles 00:00:00 0 mph

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2016-09-17 Running - Aerobic My hood in LaVista	4 miles 00:42:00 (10:30 min/mile)	Shoe: Saucony Blue Ride 7 0 miles on shoe Height: 5' 9

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2016-09-17 Running - Long Waterton Canyon	24 miles 00:00:00	Height: 5'07

Long run with a big group. First 6 was really easy, picked it up slightly from 7-17. Picked it up some more at 18 and at from 19-23 did a 4 mile tempo in the 5:40s with an easy cool down mile to finish it off.

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2016-09-17 Running - Long Educator's Loop 5:00am	13.03 miles 01:49:00 (8:21 min/mile)	Shoe: Guide 9 Hot Takes 0 miles on shoe

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2016-09-17 Running - Aerobic Neighborhood-Harrison 7:30am	3.5 miles 00:30:03 (8:35 min/mile)	Shoe: Brooks Dyad 8 (2) 0 miles on shoe Height: 6' 4 Max HR: 159 Avg HR: 139

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2016-09-17 Running - Aerobic Zorinsky 5:00am	13 miles 01:46:42 (8:12 min/mile)	Shoe: Brooks Ravenna 7.1 0 miles on shoe Height: 5'8

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2016-09-17 Running - Aerobic David City	5 miles 00:46:15 (9:15 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10

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2016-09-17 Running - Aerobic Rockford, IL 7:15am Weather: 68F	7.5 miles 00:00:00	Shoe: charcoal & pink Omnis 0 miles on shoe

soccer weekend run

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2016-09-17 Running - Tempo 3:00pm Weather: 83* breezy	6.4 miles 00:47:45 (7:27 min/mile)	Shoe: Burn 0 miles on shoe Height: 6-00

In Litchfield, NE for family event. Snuck out after the polish lunch (sausages, kraut, mashed potatoes) for the scheduled tempo run. Lots of rolling gravel roads so I just picked one for an out and back with the most of the uphills going out. 7:00/6:55/6:27/6:28. Not how you're supposed to do that but it got done, averaging about what the goal was but the last 2 felt a lot more like race pace.

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2016-09-17 Biking - Aerobic	8.8 miles 00:00:00 0 mph

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2016-09-17 Running - Aerobic Big Papio	6.2 miles 00:45:22 (7:19 min/mile)	Shoe: New Balance Boracay #2 0 miles on shoe Height: 6'5''

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2016-09-17 Running -	8 miles 00:00:00	Shoe: NB 890 Blue B 0 miles on shoe

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2016-09-17 Running - Aerobic Kearney Hike and Bike Trail 1:00pm Weather: 70-80s	6 miles 00:46:10 (7:41 min/mile)	Shoe: Pearl Izumi Trail N2 V2 0 miles on shoe Height: 6 ft

Owen biked. Still have pain in rt ankle and knee.

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2016-09-17 Running - Long Hitchcock 8:00am Weather: Nice	21.6 miles 03:43:00 (10:19 min/mile)	Height: 5'10 Avg HR: 142

With Kyle. Pretty challenging morning for me. Calves took about an hour to warm up. Between that and some heavy dew on the trails, I took a spill twice on the downhills early on. No damage. Later in the run I was huffing and some sort of a bug flew into the back of my throat and it was a Herculean effort to get it up. Throat is still a little sore. Otherwise, awesome run. Started to loosen up after 90 minutes and it was easy from there. Kyle took off after 15 miles and I finished up.

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2016-09-17 Running - Race Woody Greeno Certified?	5 miles 00:00:00

Gave it a good effort.

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2016-09-17 Running - Aerobic	9 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

WU/CD

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2016-09-17 Running - Aerobic Tregaron Loop 7:30am	8.2 miles 01:14:53 (9:07 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

Nice morning out.

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2016-09-17 Running - Long 6:30am	18 miles 02:21:00 (7:50 min/mile)	Height: 5'10

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2016-09-17 Running - St Germaine, wi	6 miles 00:00:00	Height: 5'2"

3 yesterday, 3 today.

In northern WI. Where I grew up (star lake). Got done running and felt creaky and tired. Went and sat on the swing and started swinging. That was fun. Why do we stop doing fun kid things as we grow up? :)

2 big baldies
1 big osprey nest. Empty.

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2016-09-17 Running - Long Country roads by Avon,SD 6:45am Weather: 55	10 miles 00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 181

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2016-09-17 Running - Zorinsky & More 6:30am Weather: 55 Sunny	7.5 miles 00:00:00	Shoe: Saucony Ride 9 Pops Orange 0 miles on shoe Height: 6ft

Fantastic morning for a run! Around the lake with Booty.

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2016-09-17 Running - Aerobic Umm...What's Up With The Legs? 4:30am Weather: So perfect with the moon. :)	6.77 miles 00:59:51 (8:50 min/mile)	Shoe: BrooksLaunch3USAStars 0 miles on shoe Height: 5'3

Early and solo on 70th. Felt like I wanted to run!! Legs felt differently. Sore with a capital S. I actually had to stop a bit at mile 5 and walk. Hope they snap out of it soon.

Molly and I headed to Elmwood last night to watch the HMH. Supporting my friends. I love this race and it was a perfect night. Good times. Molly just LOVED it. :) The whole time I kept wishing I was out there. I think that's a good sign.

Workin all weekend. I will be sure to be needed in the physician's lounge where they have a 64" TV. #doctorslife

Have a great weekend.

GBR.

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2016-09-17 Running - Aerobic Zorinsky and More 6:30am	7.50 miles 00:00:00	Shoe: Black Saucony 0 miles on shoe

Weather was perfect this morning! Sky was beautiful!

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2016-09-17 Walking - Aerobic The Other Lake Out West 5:00am Weather: MagicMoon Perfect	3.6 miles 00:49:57 (13:52 min/mile)	Height: 6' Weight: 180

Perfect morning out, loved how peaceful things were especially with bright full moon.

Walked counter clockwise, must be faster course or #MagicMoon this morning.

Noticed a sub13 mile 3 and thought sub50 might be in cards. LOL

Starting to see lots of political yard signs showing up now.

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2016-09-17 Running - Aerobic Ralston/LaVista Weather: 57; 100% humidity	7 miles 00:58:54 (8:24 min/mile)

Have a nice weekend!

Song of the day: "Secrets" by OneRepublic.

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2016-09-17 Running - Aerobic School Loop 4:30am Weather: 46 degrees wnw 4 clear	3.1 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Nearly perfect weather, full moon, great morning. Too early and too short , headed to Fairbury for all day volleyball. Enjoy your Saturday.