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2016-10-29 Running - Tempo Elevation: Ascent+223 Descent-229 2:00pm	8.01 miles 01:06:42 (8:19 min/mile)	Height: 5'7

middle three 7:46, 7:37, 7:31

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2016-10-29 Running - Aerobic David City	3.2 miles 00:28:55 (9:02 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10

w/u & c/d

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2016-10-29 Running - Race David City Certified? No	2.8 miles 00:18:05 (6:27 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10

Trick or Treat 5K Cross Country Race

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2016-10-29 Running - Long N. Platte 6:30am	10 miles 00:00:00	Shoe: Ravenna7 Pink 0 miles on shoe

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2016-10-29 Running - Aerobic	13.1 miles 02:01:00 (9:14 min/mile)	Shoe: NB 1260 A 0 miles on shoe Height: 5' 9'

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2016-10-29 Running - Long 8:00am	11.04 miles 01:32:00 (8:20 min/mile)	Shoe: Guide 9 Hot Takes 0 miles on shoe

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2016-10-29 Running - Just Running Zorinsky 1:15pm	9.2 miles 01:17:22 (8:24 min/mile)	Shoe: Brooks Adrenaline GTS 16 0 miles on shoe Height: 6' 4 Max HR: 175 Avg HR: 156

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2016-10-29 Running - Race Tulsa Run Certified? Yes 8:45am Weather: 70* sunny breezy	9.3 miles 00:58:50 (6:19 min/mile)	Shoe: Hoka Tracer 0 miles on shoe Height: 6-00

USATF masters started 10 minutes before the open race and it was nice to have the course to ourselves until the top guys started passing us between 7 and 8. Went out with Brian Kelley and we stayed close throughout most of the race. A lot of rolling terrain and I would gain ground on people on the uphills but usually lost it again going down. Same 4 or 5 people to race most of the way including top 2 women. Started quicker than I wanted but the entire race was faster than I expected so maybe more fit than I thought. The end got tough with the toughest uphill stretch in the final mile which hurt bad and Brian pulled away to beat me by 28 seconds.
5:58/6:22/6:03/6:12/6:12/6:08/6:16/6:20/6:40
Official slits 5K - 19:20 (6:14) 10K- 38:44 (6:14)
19th age graded, 4th in 55-59, team was 2nd in 50+ ($150)
Really happy with my run and it was a great running experience with some great traveling companions.

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2016-10-29 Running - Aerobic 8:30am Weather: 70* sunny breezy	3.5 miles 00:00:00	Shoe: Hoka Tracer 0 miles on shoe Height: 6-00

Warmup and cooldown in Tulsa prior to 5K. Did a good job taping up my blister as it was not an issue during the race. They really treated the runners well...water, muscle milk, big candy bars and deli meals for all the finishers.

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2016-10-29 Running -	21 miles 00:00:00	Shoe: NB 890 Blue B 0 miles on shoe

Slow miles. More than planned but why not. Strength circuit at Y. Will be sore tomorrow. Oh well. Weekend races should be on Saturday.

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2016-10-29 Running - Long Tiny Elevation: Ascent+450 Descent-450 5:33am Weather: 54°, S, 94%, It's nearly Nov, right?	15.01 miles 02:14:31 (8:57 min/mile)	Shoe: Saucony Guide 9 [20161024] 0 miles on shoe Max HR: 177 Avg HR: 149

Omaha [20161029]: Tiny!

Macy and I to the summit of Tiny; Sherpa BigSu and Sherpa Squintz ran w/ us for 4 and 6 miles.

Enjoy your Saturday y'all!

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2016-10-29 Biking - Aerobic Johnson Lake 9:30am Weather: Nice	00:00:00 0 mph	Height: 6.0

2 other bikers, 6 walkers, 1 toddler, 3 dogs.

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2016-10-29 Running - Long Spring Creek, Fossil Creek trails 7:15am Weather: 51 start 65 finish	20 miles 02:45:49 (8:17 min/mile)	Shoe: Hoka Clifton II Rd/Blue 0 miles on shoe Height: 5'10

Legs never felt that great. I was also planning on getting water along the trail but they turned off the fountains. I bought a bottle at mile 4 but needed a little more. Last few miles were really a grind.

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2016-10-29 Running - Aerobic Zorinsky 8:00am	12 miles 01:40:00 (8:20 min/mile)	Shoe: Brooks Ravenna 7.1 0 miles on shoe Height: 5'8

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2016-10-29 Running - Aerobic Jamaica North 7:15am Weather: 62 degrees	7.6 miles 00:00:00	Shoe: Nike Zoom Fly 0 miles on shoe Height: 6' 3 Weight: 174

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2016-10-29 Swimming - Aerobic 5:00am	2.45 miles 00:00:00

Had to swim at 5 in order to get Gracie to soccer practice, so I was solo. Good swim though and already took my nap :). Enjoy this beautiful day!

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2016-10-29 Running - Intervals	8 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

Just me, the deer, and the ducks. And some folks lighting up a shotgun range to help the ambiance of a beautiful fall morning.

Feels like the rust is coming off. Workout went way better than I thought it would. For those not in the know, the lower course at Pioneers is to reduce damage on the traditional course. Not bad for intervals for what it is worth.

8 x 1k with 3:00 easy
3:36
3:23
3:32
3:22
3:21
3:22
3:25
3:10

Core work

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2016-10-29 Running - Long Zorinsky 6:00am	12.25 miles 00:00:00	Shoe: A2000 2016-10 White 0 miles on shoe

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2016-10-29 Running - 5:30am Weather: In st paul: 54, cloudy	3.5 miles 00:00:00	Height: 5'2"

Parked at the village Post Office and ran into North Oaks.

Badgers need to step it up today.

Today is National Cat Day!

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2016-10-29 Running - Aerobic 5:30am	12 miles 01:37:30 (8:07 min/mile)	Height: 5'10

Towards Tiny w/ Su, Macy and Carl, but I turned around early. Last 3 were in the range of GMP. Got an F on the GI front this morning.

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2016-10-29 Running - Aerobic David City 6:15am	8 miles 01:17:15 (9:39 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10 Max HR: 148 Avg HR: 135

Halloween run this afternoon. Costume optional, thankfully.

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2016-10-29 Running - Booty's Loop 6:00am Weather: 55 Perfect!	10.5 miles 00:00:00	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Great morning run with Booty. Dark most of the run. Could have used a headlamp in some areas Lake looked awesome at Daybreak.

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2016-10-29 Running - Long School Loop 6:00am Weather: 50 degrees wnw 4 clear	11.3 miles 00:00:00	Shoe: Asics Kayono Black-1 0 miles on shoe Height: 6.0

Another nice morning. As I was finishing up, a raccoon crossed the road in front of me, stumbling like he was injured or drunk. Hoping for the latter. Enjoy your Saturday.

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2016-10-29 Running - Long LT-Lake Z-LT 5:00am Weather: Fine, 55	13.01 miles 01:52:21 (8:38 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Rd/Slv 0 miles on shoe Height: 5 10

Ash, Paul, and Kathy the first loop. SAS, Meleia, and Lori the second loop.

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2016-10-29 Running - Aerobic Bootys Loop 6:00am	10.50 miles 00:00:00	Shoe: Black Saucony 0 miles on shoe

Got out the door early this morning. Busy day ahead!

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2016-10-29 Running - Aerobic Early Birdies! 4:00am Weather: 60.	8.0 miles 01:10:42 (8:50 min/mile)	Shoe: BrooksLaunch3USAStars 0 miles on shoe Height: 5'3

I knew I could count on Jill. Had to go early because of the dreaded Doom, aka Work. We both swore to keep it easy. Wasn't feeling easy or good today and didn't know why. Jill reminded me that it being 4am might have something to do with it. Smart girl.

Just got my schedule and see I work Christmas. For the second year in a row. Love my new boss, and my new boss loves me! #nope

Enjoy the weekend for me. GBR.

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2016-10-29 Running - Aerobic Ralston/Omaha/LaVista Weather: 57; shweet!	7 miles 00:59:23 (8:29 min/mile)

Song of the day: "Getting in Tune" by the Who. "I'm just banging on my old piano/Getting in tune to the straight and narrow..."