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2017-02-18 Running - Aerobic Zorinsky	4.00 miles 00:31:50 (7:57 min/mile)	Height: 5'11

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2017-02-18 Running - Aerobic West Pap to La Vista 10:30am Weather: Sunny, 55	10.25 miles 00:00:00	Shoe: Asics Foundation 12 (Blue) 0 miles on shoe Height: 5'11

Beautiful day...point to point run today

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2017-02-18 Running - Aerobic 5:00am	5.5 miles 00:00:00	Shoe: Adrenaline GTS 17 Silver/Purpl 0 miles on shoe

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2017-02-18 Running -	2 miles 00:00:00	Height: 5'2"

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2017-02-18 Running - Tempo Biggie 2:00pm Weather: Gorgeous	7 miles 00:51:00 (7:17 min/mile)	Shoe: PureCadence 4 0 miles on shoe

Got to go squeeze in a tempo during naptime. It was like 5th Avenue out there so I got in a lot of lateral movement training. Good to see folks outside. Absolutely beautiful day.

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2017-02-18 Biking - 5:00am	10.5 miles 00:00:00 0 mph	Height: 5'7

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2017-02-18 Biking - 5:00am	10.5 miles 00:00:00 0 mph	Height: 5'7

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2017-02-18 Running - Aerobic Weather: 66* sunny	3.1 miles 00:24:20 (7:50 min/mile)	Shoe: Hoka Bondi 4 0 miles on shoe Height: 6-00

Easy loop around Hanson 2 & 3. Just don't feel like I can do much more without hurting myself.

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2017-02-18 Running - Aerobic	3 miles 00:00:00	Shoe: Adrenline Black 16 0 miles on shoe Height: 5-8

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2017-02-18 Running - Long Omaha Streets and Trails Elevation: Ascent+671 Descent-679 5:30am Weather: 36°, Calm, 87% Kept It Real™	15.51 miles 02:15:25 (8:43 min/mile)	Shoe: Saucony Guide 9 [20160717] 0 miles on shoe Weight: 186/164

Omaha [20170218]: DT-FCT-SOT-KT

Another spectacular morning, on the "DT15" route (4th week in a row); w/ Macy, smilEy & Squintz (come to find out, he does NOT like the DT[10/13/15/20] extension being named after him).

Word on the street is Tiny18 is on tap for next Saturday; the more, the merrier!

RIP Saucony Guide 9 [20160717]'s; longest lasting, most comfortable pair of Guides I've had to date (my theory is that the special production of the Run Pop collection created something pretty great).

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2017-02-18 Running - Brick Dreadmill	6 miles 00:00:00	Height: 5'10

Did 25 miles cycling and then a short run. Felt ok.

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2017-02-18 Running - Just Running Zorinsky 1:00pm Weather: 66°	10.1 miles 01:23:16 (8:14 min/mile)	Shoe: Brooks Adrenaline GTS 16 0 miles on shoe Height: 6' 4 Max HR: 173 Avg HR: 153

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2017-02-18 Running - Aerobic Trail at Wagon Train Lake 12:00pm Weather: 60s	8 miles 01:10:40 (8:50 min/mile)	Shoe: Pearl Izumi Trail N2 V2 0 miles on shoe Height: 6 ft

4 wu and 4 cd Raging bull 12 mile race at wagon trail lake.

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2017-02-18 Running - Race Trails at Wagon Train Lake Raging Bull Certified? 1:00pm Weather: 60s	12 miles 01:16:00 (6:20 min/mile)	Height: 6 ft

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2017-02-18 Running -	4.4 miles 00:00:00	Shoe: GTS 1600 blue 0 miles on shoe

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2017-02-18 Running - Steady Run Liberty Mountain Trails 4:00pm	5.1 miles 01:02:46 (12:18 min/mile)	Height: 6'4 Avg HR: 124

Some more trail time on Liberty Mountain. If Zach does not enroll in college here, I just might. This is a very special place.

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2017-02-18 Running - Aerobic Big Lake Trail 5:15pm Weather: 65, sunny	3 miles 00:27:00 (9:00 min/mile)	Shoe: Merrell Trail Glove 2 0 miles on shoe Height: 5'9

I guess I can't call this a cool-down but it does get me to my step goal for the day. Let's hear it for lower standards!

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2017-02-18 Biking - Tempo Weather: low 60s sunny breezy	35.76 miles 02:10:01 16.5 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

On the road bike in summer shorts and the lightest base layer I have under my jersey! Can't beat that in February. Wandered a bit hoping to get a nice tailwind home. Never really got that, but I won't complain!

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2017-02-18 Running - 9:00am Weather: Almost spring like, windy	18 miles 02:51:10 (9:30 min/mile)	Shoe: NB 630 Gray Silver A 0 miles on shoe

Workout at Mercer. Poor running recently so needed a good day. Warm up 3 miles. 6 x 1.5 mile mansion and parking lot loop, alternating direction, with 3 min jog rest. Cool down 5 miles.

Ran iworkout solo but course gave plenty of chances to wave to Lee, Brian and Kim when they were running by in the opposite direction.

Planned on 4 but felt good enough to run all 6 and didn't degrade too much on last 2. Pretty trashed by the end. Ran 1 cool down mile at Mercer. Possibly slowest cool down mile I've ever run. Drove to Y and did my strength workout. Then walked around for quite a while until my legs agreed to run again. Got slowly "faster" until last mile was at my normal cooldown pace.

11:13, 11:31
11:07, 11:43
11:30, 11:38
Avg pace 7:38

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2017-02-18 Running - Long Twin Creek Loop 9:00am	14.3 miles 02:08:43 (9:00 min/mile)	Shoe: Guide 9 A 0 miles on shoe Height: 5' 9'

Counter clockwise twin creek loop. Apparently had a fly by with a strava friend I haven't met. We didn't recognize each other, so virtual friends we remain!

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2017-02-18 Running - Long Pawnee Park, East 3rd 11:30am Weather: 47 start, 63 finish, sunny	18.26 miles 02:21:23 (7:44 min/mile)	Shoe: Saucony Triumph ISO3 grey 0 miles on shoe Height: 5'10

Definitely got warm toward the end. Did 14 then 3 at tempo pace with the rest easy. Tempo miles 6:57, 6:48, 6:47. 15 days to race day.

Now off to club basketball.

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2017-02-18 Running - Aerobic Downtown 10:30am Weather: 55 sunny perfect	5.25 miles 00:00:00	Shoe: Saucony Ride 9 Pops Orange 0 miles on shoe Height: 6ft

Great weather. Ran from the club after work.

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2017-02-18 Running - Intervals Track	6.5 miles 00:00:00	Shoe: GTS 1600 gray 0 miles on shoe

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2017-02-18 Aerobic Home 7:30am Weather: 29 degrees	6 miles 00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 172

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2017-02-18 Running - Race Lake Manawa Lake Manawa Series Certified? Yes 10:00am Weather: 46, sunny	2 miles 00:15:43 (7:51 min/mile)	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

This is about as fast as I can go these days. In two weeks I'm running the 10K and we'll see how long I can hold a similar pace.

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2017-02-18 Running - Aerobic Chalco (the other Zorinsky) Weather: 34	7 miles 00:57:56 (8:16 min/mile)

Absolutely gorgeous morning at Lake Wehrspann! Have a great weekend!

Song of the day: "Ain't Misbehavin'" by Fats Waller.

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2017-02-18 cross training: weights -	00:00:00

Before running.

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2017-02-18 Running - Aerobic David City 8:15am Weather: SHORTS	13 miles 01:57:45 (9:03 min/mile)	Shoe: Nike LunarTempo-2 0 miles on shoe Height: 5'10

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2017-02-18 Running - Aerobic Zorinsky and Beyond 8:30am	10.50 miles 00:00:00	Shoe: Red Saucony 0 miles on shoe

Enjoying this weather we are so lucky to have this time of year!

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2017-02-18 Race First Nat'l Bank. Trek Up The Tower Certified? 7:00am Weather: Stairwell.	.4 miles 00:06:42 (16:45 min/mile)	Shoe: SauconyBreakthru2 0 miles on shoe Height: 5'3

Good Lord, I was dreading this. I lined up close behind Ivan and tried to listen to his words of "just be cool". Ok. Right shoe untied at FLOOR 3. Yep. I don't think it hurt. Gave me something to think about.

40 Floors. Didn't get passed like last year. Passed one dude at floor 34. Beat my time last year by 40 seconds. I think it got me Top 5. Not sure. Ivan won again with 435. This is so hard. But, Done. I'm so glad I can put this in the rear view mirror and focus on the task at hand.

Have a great Saturday.

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2017-02-18 Running - Long 6:00am	17 miles 00:00:00	Shoe: Hoka Vanquish 0 miles on shoe

Close encounter with a skunk. Lots of other critters out on dawn patrol.

Felt cruddy, but it turned out okay.

PT, core work, MYRTL+

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2017-02-18 Running - Aerobic MoPac East 7:30am Weather: Nice	4 miles 00:34:48 (8:42 min/mile)	Height: 6' Max HR: 141 Avg HR: 126

Nice easy morning jog on the MoPac.

Busy weekend with Isabel BBall Tournament and League = 6 games, Liam PineWood Derby & Ju Jitsu and hopefully hangin' with Ethan if he's not working or playing music. Good stuff! :)

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2017-02-18 Walking - Aerobic Whitehawk Walk 6:00am Weather: Nice	3.65 miles 00:51:10 (14:01 min/mile)	Height: 6'

Lil' easy morning walk

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2017-02-18 Running - Aerobic Zorinsky 5:00am	18 miles 02:28:50 (8:16 min/mile)	Shoe: Brooks Launch 4.1 0 miles on shoe Height: 5'8

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2017-02-18 Running - Long LT-Lake Z-LT 5:00am Weather: Still, 38	16.06 miles 02:14:45 (8:23 min/mile)	Shoe: Asics GT-2000 4 - B/S/W 0 miles on shoe Height: 5 10 Max HR: 168 Avg HR: 142 Rest HR: 42

Beautiful morning around the lake.

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2017-02-18 Running - Aerobic North Lincoln 5:00am Weather: 33 degrees nw 4 partly cloudy	3.3 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

Not too bad out. Off to watch the grandsons play basketball. This will be the norm for at least the next 4 Saturdays.

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2017-02-18 Running - Race Certified?	00:00:00	Height: 5'4