Activity	Stats
2017-01-17 Running - Intervals Treadmill 9:30am	5 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird #2 0 miles on shoe

6 x 2 min w/ 2 min rest

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2017-01-17 Running -	3.7 miles 00:00:00	Shoe: NB 1980 Green Black A 0 miles on shoe

-

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2017-01-17 Running -	5.5 miles 00:00:00	Shoe: GTS 1600 gray 0 miles on shoe

Activity	Stats
2017-01-17 Running - Just Running Harrison-Q Loop 6:30pm	5.1 miles 00:43:41 (8:33 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 159 Avg HR: 145

Activity	Stats
2017-01-17 Running - Aerobic 3:00pm Weather: 35* overcast	4.2 miles 00:33:00 (7:51 min/mile)	Shoe: Launch III 0 miles on shoe Height: 6-00

Groin pain doesn't inspire me to do any more than a half hour to keep some minor fitness going.

Activity	Stats
2017-01-17 Running - Intervals Florence Blvd 11:00am	9.5 miles 00:00:00	Shoe: Adrnln 2016-11 0 miles on shoe

1.5 wu
3 x 2 mi w/ .5 recovery
1 cd

Activity	Stats
2017-01-17 Running - Aerobic	5 miles 00:00:00

Activity	Stats
2017-01-17 Running - Aerobic	3 miles 00:00:00	Shoe: Adrenline Black 16 0 miles on shoe Height: 5-8

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2017-01-17 Running - Aerobic West Papio - 84th Street 5:00pm Weather: Sunny, 40, S Wind 5-10	6.50 miles 00:00:00	Shoe: Asics Foundation 12 (Blue) 0 miles on shoe Height: 5'11

Wanted to run a lil farther today, but tummy troubles caused me to pit and cut it short...wasn't too happy about that but it was necessary.

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2017-01-17 Running - 4:30am Weather: In St. Paul snow, sleet, 31	3 miles 00:00:00	Height: 5'2"

came back 2 minutes faster. Must have been going pretty slow on the way out. Weights after.

sort of have the January blues I think. or maybe it is just the gray days lately!

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2017-01-17 Running - Aerobic David City	4 miles 00:36:45 (9:11 min/mile)	Shoe: Nike LunarTempo-2 0 miles on shoe Height: 5'10

SLICK A.F.

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2017-01-17 Swimming -	1.25 miles 00:48:00 (38:24 min/mile)	Height: 6'5''

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2017-01-17 Running - Tempo MTX-CU-Riverfront 5:30pm	8.02 miles 01:00:00 (7:28 min/mile)	Shoe: Asics J33 2 0 miles on shoe

2 up, 4 tempo (641;639;640;630), 2 down

Activity	Stats
2017-01-17 Elliptical - Elliptical Samuelson Home Gym	01:10:00

Samuelson Home Gym [20170117]: Ice Storm Elliptical

35:00 in the AM, 35:00 in the PM

Hope everyone stayed safe in the worst ice storm of all recorded history. That sound you heard? Me rolling my eyes.

Activity	Stats
2017-01-17 Running - Aerobic Treadmill 5:45am	3 miles 00:28:35 (9:31 min/mile)	Height: 5'9

Activity	Stats
2017-01-17 Biking - spinning	17 miles 00:51:21 19.86 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Spinervals - "Suffer-O-Rama" - Lower resistance trainer. About what I needed tonight.

Activity	Stats
2017-01-17 Running - Aerobic In the hood 6:45pm	7.0 miles 01:01:55 (8:50 min/mile)	Height: 6'4 Weight: 190.5 Avg HR: 130

Nice night to be out. In the buds: Entre Leadership podcast, Ted Talk podcast and Rolling Stones Radio on Spotify. Finished the run with Havana Moon Live version of Satisfaction.

Thinking of running a 5k this weekend to see where the fitness level is at.

Activity	Stats
2017-01-17 Running - Aerobic Horsetooth & Timberline 5:45pm Weather: 35, SSW 5	4.27 miles 00:36:00 (8:25 min/mile)	Shoe: Hoka Clifton II Grey/Acid 0 miles on shoe Height: 5'10

Easy shakeout run.

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2017-01-17 Running - Aerobic Zorinsky 11:00am	8 miles 01:01:00 (7:37 min/mile)	Shoe: Brooks Ghost 9.1 0 miles on shoe Height: 5'8

Activity	Stats
2017-01-17 Running - Aerobic HoodZ 4:45pm	3.80 miles 00:35:12 (9:15 min/mile)	Shoe: Asics GT-2000 4 - B/S/W 0 miles on shoe Height: 5 10 Max HR: 159 Avg HR: 138 Rest HR: 41

Dog Exercise

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2017-01-17 Running - Aerobic	7 miles 00:00:00	Height: 5'10

Felt pretty solid this morning. Did 45 minutes hard spinning after + weights, gymnastics and yoga post.

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2017-01-17 Running - Intervals Treadmill 12:00pm	8.2 miles 01:09:42 (8:30 min/mile)	Shoe: Guide 9 A 0 miles on shoe Height: 5' 9'

2 up, 8 x .4 on/.25 off, ~1 down

probably would have been fine outside, but, my wife objected. happy wife, happy life.

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2017-01-17 Running - Aerobic 11:15am	8 miles 01:11:53 (8:59 min/mile)	Shoe: Brooks Ghost 0 miles on shoe Height: 5'7

Dreadmill. Been dealing with some glute pain this last week, and this run was much needed to pull me out of my funk - the best it's felt, gives me some hope that the added stretches and extra rest are doing what they're supposed to.

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2017-01-17 Running - Long Twin Rivers Homestead Weather: Irresistable	2 miles 00:00:00	Height: 67.5

Much needed fresh air.

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2017-01-17 Running - Tempo	8 miles 00:47:30 (5:56 min/mile)	Height: 189

1 up, 3.5@HM pace, .5 easy, 2.5 @MP, .5 down.

Feeling the increase in mileage/intensity.

Activity	Stats
2017-01-17 Running - Aerobic Zorinsky 8:00am	8 miles 01:05:00 (8:07 min/mile)	Shoe: Brooks Ghost 9.1 0 miles on shoe Height: 5'8

Activity	Stats
2017-01-17 Running - Aerobic	8 miles 00:00:00

In Wilderness with Neil.

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2017-01-17 Running - Tempo Power Line, Spring Creek 4:45am Weather: 16	10.56 miles 01:18:32 (7:26 min/mile)	Shoe: PI N1v2 blue/green 0 miles on shoe Height: 5'10

Figured it was time for some GMP miles. Legs are a bit tired from the increase in miles lately but I'm really pleased with this effort, especially on this route. Lots of twists and turns and minor elevation changes. 2 up, 6+ GMP, 2.2 down. 7:00, 6:57, 7:00, 6:43, 6:47, 6:53. Slight uphill on first half accounts for the bit of speed up on the way back. Also tried out marathon shoes. I like v2 better than v1. Better traction with a bit of rubber on the bottom.

Activity	Stats
2017-01-17 Running - Intervals Madonna MillE SoLo 5:15am	8.3 miles 01:07:30 (8:07 min/mile)	Shoe: BrooksLaunch3B&W&SEAFOAM 0 miles on shoe Height: 5'3

Headed to the gym as to not wake the girls on their IceFest Day Off. Ditched by not one, but two guys this morning. No biggie.

Speed Day. Ann says 5 or 6 800s at 5k pace, which she says mine should be 650-700. Huh??? Kyle says they are a bit 'crisp, but doable'. :) Ok.

2 mile wu
6 800s (712, 703, 658, 658, 658, 652)---paces
2 min jog in between each
2 mile cd

The first was to test the waters. Then, when I realized I could do it I really think I could have done all at 652. I feel I'm really getting my fitness back. I'm happy with this. Especially on Day 2.

I chose a remote, out of the way treadmill, and during my cool down, a person from my 'old life' climbed on to the mill next to mine. He and his wife used to be my close friends, but hadn't spoken to me in a few years. Very judgemental, and harsh, and so rude. Examples of what I tell my girls never to be. Especially towards friends, during hard times. Anyway, I finished up my workout, and calmly walked away, showing him I am now more than ok, I am fine. In fact, I am better.

All emotional this training gets me. I just love it. I was hearing the Great Garys voices on the way home. It is indeed most definitely about the process.

Only 16 more weeks of this!!! :D Get excited!!

Have a great Tuesday.