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2016-11-21 Running - Intervals 1:45pm	8.01 miles 01:07:50 (8:28 min/mile)	Height: 5'7

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2016-11-21 Running - Aerobic 5:00am	8 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird #2 0 miles on shoe

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2016-11-21 Running - Aerobic	6.5 miles 00:00:00

With Bern. Secret training grounds

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2016-11-21 Running - Hills Julesburg Co asphault and gravel roads 6:30pm Weather: 30-40	12 miles 01:20:10 (6:40 min/mile)	Height: 6 ft

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2016-11-21 Running - Aerobic David City	6 miles 00:58:45 (9:47 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10 Max HR: 151 Avg HR: 140

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2016-11-21 Running - Aerobic Lake Wehrspann 5:45pm Weather: 46°	6 miles 00:53:22 (8:53 min/mile)	Shoe: Brooks Adrenaline GTS 16 0 miles on shoe Height: 6' 4 Max HR: 163 Avg HR: 136

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2016-11-21 Running - Hills 12:00pm	5.2 miles 00:43:03 (8:16 min/mile)	Shoe: NB 1260 A 0 miles on shoe Height: 5' 9'

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2016-11-21 Running -	8 miles 00:00:00	Shoe: NB 890 Blue B 0 miles on shoe

Easy paced miles on sore legs.

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2016-11-21 Running - Intervals The Narrows 11:00am	7 miles 00:00:00	Shoe: A2000 2016-10 White 0 miles on shoe

1.5 wu
4 x .7 w/ .3 recovery
1.5 cd

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2016-11-21 Nordiktrak - skiing	1.62 miles 00:30:00 (18:31 min/mile)	Height: 5'9

I was really cold when I got home. Decided to run after supper, but then it was raining. shook the cobwebs off the Nordiktrak. Can't cheat that beast! Found a couple sore muscles and joints I had been hiding on the bike and run...

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2016-11-21 Running - Aerobic 3:30pm Weather: 45* blustery	7 miles 00:56:00 (8:00 min/mile)	Shoe: Hoka Bondi 4 0 miles on shoe Height: 6-00

Not a bad run for 2 days after LHF. Groin pain was hardly noticeable but made sure not to push too hard. First run in the Bondi 4. Toe box seemed a bit tight...hopefully that stretches a bit.

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2016-11-21 Running -	4.2 miles 00:00:00

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2016-11-21 Running - Aerobic	8 miles 00:00:00	Height: 189

Out and back on the trail.

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2016-11-21 Running - Aerobic Home 4:15pm Weather: 46 degrees	4 miles 00:00:00	Height: 6' 3 Weight: 180

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2016-11-21 Running - Aerobic LT Zorinsky East + Bench 5:00am	8.04 miles 01:08:00 (8:27 min/mile)	Shoe: Guide 9 Hot Takes 0 miles on shoe

Still lovin dat moon!

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2016-11-21 Fitness - Blue Moon 2:00pm	00:45:00

Blue Moon [20161121]: Meathead Monday

45:00 of activity @ the gym, including (but, not limited to):

• Machine Strength Training
  • Arms
  • Legs
  • Chest/Back/Core
• Treadmill Walking
  • Steep Incline
  • Backwards
• Dumbells
  • Biceps
  • Lunges

Good job, Carl.

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2016-11-21 Running - Aerobic Big Papio	5.1 miles 00:36:41 (7:11 min/mile)	Shoe: Saucony Zealot #3 0 miles on shoe Height: 6'5''

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2016-11-21 Running - Aerobic House loop 12:15pm Weather: 38	9.26 miles 01:17:37 (8:22 min/mile)	Shoe: PI N3 Blue 2 0 miles on shoe Height: 5'10

Achilles was a little achy so I cut it short. Other than that, a fairly nice time for a run.

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2016-11-21 Running - 12:00pm	8 miles 01:02:00 (7:45 min/mile)	Height: 5'10

The best I have felt in awhile. I got sick right after we got back from NY.

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2016-11-21 Running - Race Pilgrim Pacer Marathon Certified? Yes 8:30am Weather: 26 Sunny	26.2 miles 04:10:20 (9:33 min/mile)	Shoe: Saucony Ride 9 Pops Orange 0 miles on shoe Height: 6ft

This race was yesterday .Wanted to run a Turkey race this year so I picked out this one because the finisher metal was gigantic and it was very low key. The weather was cold and the course was 2 out and backs and steep hills on both ends. Almost frozen at the start line but warmed up when we got on the lower part of the course. Ran with Booty the whole marathon. Had a good run and glad we picked this race. Nice to see Christy .

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2016-11-21 Running - Race Pilgrim Pacer Marathon Certified? Yes 8:30am	26.2 miles 04:10:21 (9:33 min/mile)	Shoe: Black Saucony 0 miles on shoe

Ran the Pilgrim Pacer Marathon yesterday with Rudy in Kansas. Pretty good course overall, but had some really steep hills at mile 25 and 26.

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2016-11-21 Running - Aerobic california route 5:00am Weather: 31F	8.35 miles 00:00:00	Shoe: charcoal & pink Omnis 0 miles on shoe

The California route with Theresa, Dave and Carl. One shooting star, no skunks.

Lucky for me, my next run will be in actual California :).

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2016-11-21 Running - Aerobic California Elevation: Ascent+338 Descent-355 4:48am Weather: 30°, Calm, 74% Kept It Real™	8.52 miles 01:13:28 (8:37 min/mile)	Shoe: Saucony Guide 9 [20160717] 0 miles on shoe Weight: 195/167 Max HR: 172 Avg HR: 131

Omaha [20161121]: California

W/ BetzE, MT and BigSu; missed the shooting star.

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2016-11-21 Running - Aerobic Head South! 5:15am Weather: 25. Crisp!	6.03 miles 00:51:17 (8:30 min/mile)	Shoe: BrooksLaunch3B&W&SEAFOAM 0 miles on shoe Height: 5'3

I vastly underdressed for this one! Cold! Bright stars and sick humor. It's very apparent we need our injured Pastor back pronto. Me, Matt, Carolyn, Greg, and Bryan--all of which pride ourselves in the art of teenage boy one-liners. Ahhh, maturity at its finest.

Monday!! My day off! I will be watching the Burwell Longhorns play at Memorial Stadium for the second year in a row for the Class D1 State Champ in HS Football. Hope this year they can do it! And, just as important, hope I can stay warm. :)

Have a great day.

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2016-11-21 Running - Aerobic Hood\Chalco\Other 4:45am Weather: Chilly, 30	6.39 miles 00:52:15 (8:10 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Rd/Slv 0 miles on shoe Height: 5 10

New route that I thought I had mapped out in my head, but still managed to mess it up. Couple wrong turns and thought I ran 7.39, not 6.39. Try again next time.

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2016-11-21 Running - Aerobic Zorinsky 5:00am	8 miles 01:10:00 (8:45 min/mile)	Shoe: Brooks Ravenna 7.1 0 miles on shoe Height: 5'8

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2016-11-21 Running - Aerobic School Loop 5:00am Weather: 25 degrees n 2 cloudy	7.2 miles 00:00:00	Shoe: Asics Kayono Black-1 0 miles on shoe Height: 6.0

Pretty nice morning, good start to the week. A little court action tonight.