Activity	Stats
2017-01-08 Running - Aerobic David City 5:00pm	5 miles 00:46:15 (9:15 min/mile)	Shoe: NB XC 900 v2-1 0 miles on shoe Height: 5'10 Max HR: 156 Avg HR: 144

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2017-01-08 Strength Training - Strength Training 24 hr Fitness 10:15am	00:55:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 142 Avg HR: 118

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2017-01-08 Running - Aerobic	6.2 miles 00:56:37 (9:07 min/mile)	Shoe: Guide 9 A 0 miles on shoe Height: 5' 9'

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2017-01-08 Walking - Aerobic	3.25 miles 00:00:00	Height: 5'11

Easy Walking Day / Rest Day

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2017-01-08 Running -	15 miles 00:00:00

Indoors. Physical energy low, needed lots of mental energy. Preceded by almost 2 hours core and upper body workout (roof raking and shoveling).

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2017-01-08 Running - Aerobic	1 miles 00:00:00	Height: 5'10

Head felt like garbage and hip was bugging me, so bagged a long run after hitting Field Club. Wind wasn't helping.

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2017-01-08 Running - Aerobic	3 miles 00:00:00	Shoe: Adrenline Black 16 0 miles on shoe Height: 5-8

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2017-01-08 Running - Aerobic Zorinsky	3.00 miles 00:26:34 (8:51 min/mile)	Height: 5'11

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2017-01-08 Running - Long	13.2 miles 00:00:00	Height: 189

To get to my goal of completing regular long runs, I am going to run them slower. I still hate long runs.

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2017-01-08 Running - Aerobic The Z gate 3:15pm Weather: 29 Sunny wind 10-15 S.	5.5 miles 00:50:34 (9:11 min/mile)	Shoe: Saucony Ride LR9 0 miles on shoe Height: 6ft

Busy morning for us. Had a lot to get done and really didn't feel like braving the cold so we waited till the Sun was shining. Had a great run with Booty. A little breezy but nice. Got our Fall races planned. Excited to finally plan a visit to California.

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2017-01-08 Running - Aerobic Z Gate 3:15pm	5.50 miles 00:00:00	Shoe: Red Saucony 0 miles on shoe

The weather was much better than I thought it was going to be. Glad I went out!

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2017-01-08 Running - Aerobic Lake Cunningham 1:00pm	11.1 miles 01:28:00 (7:55 min/mile)	Height: 5'10

Sunday is becoming my 'trail day'.

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2017-01-08 Running -	8.4 miles 00:00:00	Shoe: GTS 1600 gray 0 miles on shoe

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2017-01-08 Running -	7.4 miles 00:00:00

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2017-01-08 Running - HR, Recovery Papio Trails Elevation: Ascent+242 Descent-269 6:50am Weather: FL 2, 10, 9 SE, 72%	8.01 miles 01:14:17 (9:16 min/mile)	Shoe: Saucony Guide 9 [20160717] 0 miles on shoe Weight: 178/162 Max HR: 159 Avg HR: 134

Papillion [20170108]: HR Recovery

Goal: 131 bpm/avg; actual: 134 bpm/avg. Easier said than done.

Also, jobsite port-a-potties were today's desert oasis! ;)

What're everyone's picks for the Golden Globes tonight??

I so badly want Deadpool to win, but just know they'll (probably) give it to La La Land. Buncha phonies.

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2017-01-08 Running - Aerobic Home 12:45pm Weather: 25 degrees	6 miles 00:00:00	Shoe: Nike Pegasus 32 0 miles on shoe Height: 6' 3 Weight: 183

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2017-01-08 Running - Aerobic treadmill 8:00am	6.2 miles 00:00:00	Shoe: green & blue Omnis 0 miles on shoe

Nice and easy on my millE

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2017-01-08 Running - Long Treadmill 10:45am	5 miles 00:47:38 (9:31 min/mile)	Height: 5'9

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2017-01-08 Running - Steady Run Homestead Trail 7:00am	10.0 miles 01:25:14 (8:31 min/mile)	Height: 6'4 Weight: 190.5 Avg HR: 144

Good group of 5 to run on the Homestead Trail in Lincoln. Lincoln has a bit more snow than Omaha, around 2.5 inches on the trial, which made the run more difficult. Dropped into MP mode for the last 4. Feeling really smoov.

If any of the Lincoln folks want to join us for these Homestead runs let me know and I will get you details. The more the merrier.

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2017-01-08 Running - Aerobic Old Cheney, 70th, Billy Wolfe & back 9:30am Weather: 1, SE 15	8.07 miles 01:04:00 (7:55 min/mile)	Shoe: Hoka Clifton II Rd/Blue 0 miles on shoe Height: 5'10

Felt relatively balmy this morning except for heading South on 70th into the wind. Legs felt pretty good. Would have gone 10 but I had no idea what time it was and didn't want to inconvenience my family back at the hotel too much. Still missed breakfast. 1 more bball game and then back to Colorado. They are 2-0 for the tournament so this will be for the division championship.

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2017-01-08 Running - treadmill	12 miles 01:34:18 (7:51 min/mile)

First 6 miles aerobic, last 6 at GMP and progressively faster. Excited for a new adventure in Baton Rouge!

Song of the day: "So Very Hard to Go" by Tower of Power. I got to see them in 2008 and the horn section was amazing as ever.

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2017-01-08 Running - Aerobic 7:30am Weather: 13* breezy FL 0*	5.9 miles 00:50:00 (8:28 min/mile)	Shoe: Launch III 0 miles on shoe Height: 6-00

Felt much colder out this morning than any time during the week. Just Nel and I...hope you're enjoying AZ, RJ. Groin/adductor sore for most of the run

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2017-01-08 Running - Aerobic Zorinsky 6:00am	10 miles 01:23:00 (8:18 min/mile)	Shoe: Brooks Ghost 9.1 0 miles on shoe Height: 5'8

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2017-01-08 Running - Aerobic 6:00am	10 miles 00:00:00	Shoe: Hoka Vanquish 0 miles on shoe

5 x 1 min hill at halfway. 6 x 20 second pickups in the back half.

Salem and Matt James for the last three


PT work

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2017-01-08 Stairs - Tempo 468 Floors of Sunday Stairs. 7:00am	01:00:00	Height: 5'3

30 min of strength when I got up, then to the gym! Ivan is demanding sub 7 at the Tower in Feb. Ok, no he's not, but I'm pretending that. :) Mother buckets of sweat this morning.

Now, church and then coffee with the Female Version of Gary. :). Yep, Ann is wanting to give me some insight and help me reach my goals. Boston. Yep, just like Wasse said, your team can make all the difference. And I have the best.

Happy Sunday.