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2016-11-22 Running - Intervals 3:15pm	6.52 miles 00:55:45 (8:33 min/mile)	Height: 5'7

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2016-11-22 Running - Aerobic 5:00am	3 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird #2 0 miles on shoe

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2016-11-22 Running -	5.5 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

7th street loop with Bern.

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2016-11-22 Running - Hills Julesburg Co asphault and gravel roads 7:00pm Weather: 30-40	12 miles 01:19:00 (6:35 min/mile)	Height: 6 ft

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2016-11-22 Running - Aerobic David City	8 miles 01:18:00 (9:45 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10 Max HR: 156 Avg HR: 143

AM: weights

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2016-11-22 Running - Intervals 1:15pm Weather: 45* overcast sprinkles	7 miles 00:58:00 (8:17 min/mile)	Shoe: Pure Connect 0 miles on shoe Height: 6-00

Thought I'd give the last strength workout a try and that was a mistake. Got through 3 x mile (of 6 planned) and could see that it was not gonna happen with groin pain. Jogged (limped) home with some fairly significant pain on the left side. Need to shut it down again. 6:56/6:36/6:48

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2016-11-22 Running - Tempo Home 7:00am Weather: 32	5 miles 00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 180

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2016-11-22 Aerobic Treadmill Weather: Basement	2 miles 00:00:00	Height: 6'-2

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2016-11-22 Running - Aerobic OM-Riverfront 1:30pm Weather: Rainy	6.53 miles 00:54:00 (8:16 min/mile)	Shoe: PureCadence 4 0 miles on shoe

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2016-11-22 Running -	8 miles 00:00:00	Shoe: NB 890 Gray D 0 miles on shoe

Heavy legs and sore arms. Strength circuit at Y.

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2016-11-22 Biking - spinning	13.38 miles 00:51:03 15.73 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Spinervals - "Sweating Buckets" - Trainer tonight had a little more resistance. Good thing right now.

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2016-11-22 Running - Aerobic Field Club 11:00am	7 miles 00:00:00	Shoe: A2000 2016-10 White 0 miles on shoe

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2016-11-22 Running - Aerobic 12:15pm	6.2 miles 00:56:30 (9:06 min/mile)	Shoe: NB 1260 A 0 miles on shoe Height: 5' 9'

plus core

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2016-11-22 Running - Aerobic 12:00pm	8 miles 01:04:00 (8:00 min/mile)	Height: 5'10

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2016-11-22 Swimming - Aerobic 5:00am	2.5 miles 00:00:00

4200 yards with the gang.
Have a good Tuesday!
Headed off to share Thanksgiving and my dad's birthday with my family - it's been about 30 years since we've all been together for Thanksgiving. Can't wait.

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2016-11-22 Running - Aerobic Solo Six. 4:45am Weather: 40. Rain.	6.06 miles 00:52:29 (8:39 min/mile)	Shoe: BrooksLaunch3B&W&SEAFOAM 0 miles on shoe Height: 5'3

Solo before work. Feeling nice. Colleen texted me last night about the forecast. Because why wouldn't it be raining for 48 hours before Thursday?? It's Feast and Feathers!! Crappy weather is a prereq. :)

So I got to watch the Burwell Longhorns become the State Champs in Class D1 High School Football last night. They had a very impressive showing yesterday. I've never lived in a small town, but the pride in their team and friendliness the good folk of Burwell have shown towards me is extremely endearing. Very happy for this little town. :)

Have an awesome Tuesday.

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2016-11-22 Running - Tempo treadmill	7.5 miles 00:57:41 (7:41 min/mile)

2 mile warm up
2 mile tempo
.5 mile easy
2 mile tempo
1 mile cool down

Song of the day: "Cruel to Be Kind" by Nick Lowe.

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2016-11-22 Goose - Aerobic	00:00:00	Height: 6'

GoosE, because I can. :)

US Soccer fired manager Jurgen Klinsmann yesterday. I'm a big Jurgen fan, probably cuz he's an Erman Footballer and a former striker.

Rumor is gonna hire a guy (Bruce Arena - LA Galaxy) they fired back in 2006 ish.

Will always be a huge supporter of US Soccer, but hoping they get a coach with International experience vs. MLS...just not the same.

Big item on my #bucketlist is to see US Men in World Cup Final.

Too bad it's not like 8 degrees colder, we'd have some nice snow going on. Always enjoyed cooler weather, but 40 and raining just sucks; windbriefs a definite necessity.

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2016-11-22 Running - Aerobic School Loop 5:00am Weather: 36 degrees ene 8 cloudy damp	5.2 miles 00:00:00	Shoe: Asics GT2000 4-1 0 miles on shoe Height: 6.0

Not too bad out once again. Road trip for bball tonight.