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2016-10-15 Running - Aerobic Elevation: Ascent+213 Descent-226 2:45pm	8.01 miles 01:13:53 (9:13 min/mile)	Height: 5'7

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2016-10-15 Running - Long Lake Zorinksky 5:00am	13 miles 00:00:00	Shoe: Ravenna7 Pink 0 miles on shoe

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2016-10-15 Running - Long Educator's Loop (modified) 5:00am	11.04 miles 01:32:00 (8:20 min/mile)	Shoe: Guide 9 Hot Takes 0 miles on shoe

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2016-10-15 Running - Aerobic David City	5 miles 00:40:00 (8:00 min/mile)	Shoe: NB XC 700 0 miles on shoe Height: 5'10

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2016-10-15 Running - Aerobic 5:00pm Weather: 68* sunny	6 miles 00:47:00 (7:50 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

On LaPlatte Rd gravel after a long day of laying brick pavers. Back was starting to give out but seemed to loosen up a bit after a couple miles.

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2016-10-15 Running - Aerobic Kearney Hike and Bike Trail 7:00pm Weather: 60-70s	6 miles 00:42:40 (7:06 min/mile)	Height: 6 ft

Owen Biked

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2016-10-15 Running - Workout 10:30am Weather: Nice fall weather	17.5 miles 02:45:29 (9:27 min/mile)	Shoe: NB 101 A 0 miles on shoe

Diesel's famous combo workout at Walpole HS and town forest with Diesel and Os. Warm up 2.75 miles. 6 x (approx 1/2 mile hard on town forest trails ending with some good uphills, 1 min jog down paved hill, approx 100 meters hard back up hill, 2 min jog back to start). Cool down 10 miles including a Mimi siting running in the town forest.

Felt pretty good out there. Legs had more energy than I expected.

3:36, 0:34
3:39, 0:33
3:40, 0:31
3:39, 0:32
3:41, 0:31
3:39, 0:31

Strength circuit at Y.

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2016-10-15 Running - Long Downtown to Home 11:00am Weather: 68 Cloudy humid	17.75 miles 00:00:00	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Worked from 4 to 10 then drove to the club changed and headed to Millard. Ran the new trail right off the field club trail. Moxie was right , It was hilly but the killer hills were on Harrison. Little bit sore last 4 miles but happy with the run.

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2016-10-15 Running - Aerobic Zorinsky and More 9:00am	10.50 miles 00:00:00	Shoe: Black Saucony 0 miles on shoe

Humid run! Rudy worked, so I ran solo.

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2016-10-15 Running - Aerobic Streets and trails of Dannebrog 8:00am Weather: 60s	6.2 miles 00:51:30 (8:18 min/mile)	Height: 6 ft

3.1 wu and 3.1 cd Cool down lap w/ Kaci, Miguel, and Lori.

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2016-10-15 Running - Race Streets and trails of Dannebrog Dannebrog 10k Certified? 8:00am Weather: 60s	6.2 miles 00:37:10 (5:59 min/mile)	Height: 6 ft

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2016-10-15 Running - Long Columbus - S.Side 6:00am Weather: 65, humid	20 miles 02:54:58 (8:44 min/mile)	Shoe: PI N3 Blue 2 0 miles on shoe Height: 5'10

Got in about 11:30 last night. Up at 5:45 so I could get in 7 before meeting up with a guy in town for a couple weeks that works at my dad's company. Took him on a 7 mile tour although he was hurting a bit by the end. It was a good chance to relax for the middle miles and then pick the pace up for the last 6. Extra 25 degrees and lots of humidity had me soaked. Shirt came off before I was a mile in.

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2016-10-15 NordicTrak - Aerobic 10:15am	5.1 miles 00:40:00 (7:50 min/mile)	Height: 5'9 Max HR: 149

A few twinges in the Achilles but no pain doing the "pinch test" after.

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2016-10-15 Swimming - Aerobic 6:00am	2.45 miles 00:00:00

Pat and the girls in the pool today. 4200 yards. Main set 20x50 on :45. Whew.
First soccer state cup game this afternoon in Fremont - hope it goes well!

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2016-10-15 Running - Aerobic 7:00am	00:00:00	Height: 6' 3

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2016-10-15	00:00:00	Height: 6' 3

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2016-10-15 Running - Aerobic By Children's Zoo 7: Weather: 62 degrees	7.2 miles 00:00:00	Shoe: Nike Air retaliate 0 miles on shoe Height: 6' 3 Weight: 176

Very nice run with Julie.

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2016-10-15 Running - Aerobic Zorinsky 5:00am	11.1 miles 01:34:45 (8:32 min/mile)	Shoe: Brooks Ravenna 7.1 0 miles on shoe Height: 5'8

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2016-10-15 Running - Aerobic Rolling Hills of Auburn 6:00am Weather: 64 degrees sse 13 cloudy	5.2 miles 00:00:00	Shoe: Asics GT2000 4-1 0 miles on shoe Height: 6.0

Slight difference in temps compared to yesterday. With Preston.

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2016-10-15 Running - Long LT-Lake Z-LT 5:00am Weather: Humid, 66	11.11 miles 01:34:32 (8:30 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Rd/Slv 0 miles on shoe Height: 5 10

Headed to Des Moines. Abbie is running the full tomorrow. The kids and I will cheer her on.

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2016-10-15 Running - Aerobic Room For Improvement. 4:00am Weather: 65.	9.04 miles 01:18:58 (8:44 min/mile)	Shoe: BrooksLaunch3USAStars 0 miles on shoe Height: 5'3

4am and solo before work. Didn't really care to do this, and it showed. Just not feeling myself. Stomach cramps and work issues added to the mix. So ten miles turned into nine.

Now at work on a football Saturday. #fun

Hope everyone is doing better than me!! Luckily, only one day of this nonsense, and then tomorrow heading to the Nebraska Marathon to cheer on some peeps.

GBR

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2016-10-15 Running - Weather: In st paul 64, windy, warm	2.5 miles 00:00:00	Height: 5'2"