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February 21, 2017

tbirdxc profile

Activity Stats
2017-02-21
Running - Aerobic


2:00pm
Weather: 68* sunny
 5 miles
00:38:56
(7:47 min/mile)
Shoe: Launch III
0 miles on shoe
Height: 6-00
Knee felt a little better...ran a little quicker. Pain in groin seems to be decreased but still present. Saw Dr. Shawn for a third time and I think I'll wait a bit before returning. I think I have some healing to do before I get better and adjustments are not going to help. Track meeting at Platteview. Larger turnout than I expected.

CoachGoz profile

Activity Stats
2017-02-21
Running - Hills
WHS Track

4:45pm
 5 miles
00:00:00
Shoe: Adrenaline GTS 17 Silver/Purpl
0 miles on shoe
1 mile WU, 4 x hill, pickups on the track for 6 laps, 1+ mileCD

ch profile

Activity Stats
2017-02-21
Running - Aerobic



 4 miles
00:00:00
Shoe: Adrenline Black 16
0 miles on shoe
Height: 5-8

Bohldog profile

Activity Stats
2017-02-21
Running - Aerobic
Lake Wehrspann

5:45pm
 6 miles
00:53:28
(8:54 min/mile)
Shoe: Mizuno Wave Rider 19
0 miles on shoe
Height: 6' 4

Max HR: 162 Avg HR: 139

starguy profile

Activity Stats
2017-02-21
Running - Intervals
West Papio

6:00pm
 8.2 miles
01:05:04
(7:56 min/mile)
Shoe: Guide 9 A
0 miles on shoe
Height: 5' 9'
2 up
3 x 1, .5 AR
2.2 down

felt pretty good, except I forgot a light and it got really dark on the way back. did the cool down way to fast.

Hasheri profile

Activity Stats
2017-02-21
Biking - Aerobic
AM & PM Commutes


Weather: windy each way
 12.7 miles
00:00:00
0 mph

Height: 5'10
Patella tendon was really sore all Monday so I figured cross training would be better today and the weather was pretty good for riding other than headwinds both directions.

groupw profile

Activity Stats
2017-02-21
Biking - spinning



 15.5 miles
00:53:01
17.54 mph
Shoe: Giant OCR1 - 5/12
0 miles on shoe
Height: 5'9
Spinervals - "Sweating Buckets" - Quads a bit tight at first. Loosened up as the workout went on. Days like this make me anxious for the time change!

theDude profile

Activity Stats
2017-02-21
Running - Leg Speed
9 x 30


 10 miles
01:32:00
(9:12 min/mile)
Shoe: NB XC 700 v3
0 miles on shoe
Height: 5'10
w/u
4 striders
9 sprints
c/d

carloscogua profile

Activity Stats
2017-02-21
Running -



5.1 miles
00:00:00
Shoe: GTS 1600 blue
0 miles on shoe

lala profile

Activity Stats
2017-02-21
Running -
Treadmill


5.3 miles
00:00:00
Shoe: GTS 1600 gray
0 miles on shoe

justinmollak profile

Activity Stats
2017-02-21
Running - Aerobic
Westside Hillz

4:45pm
 3.4 miles
00:25:38
(7:32 min/mile)
Shoe: PureConnectBlack/Yello
0 miles on shoe
Double Dip cuz 70!

rudy profile

Activity Stats
2017-02-21
Running - Aerobic
Zorinsky & Beyond

4:30pm
Weather: 75 Sunny
 7.5 miles
00:00:00
Shoe: Saucony Blue Ride 6
0 miles on shoe
Height: 6ft
Fantastic weather! Even saw bugs flying around. Very good heat run with Booty.
  • dordio dordio Heat, yeah just wait. ;)
    • posted at 07:11:00 EDT

booty profile

Activity Stats
2017-02-21
Running - Aerobic
Zorinsky and Beyond

4:30pm
 7.50 miles
00:00:00
Shoe: New Glows
0 miles on shoe
It was so nice out today! Ran with Rudy after work!
  • dordio dordio New Shoes warning. :)
    • posted at 07:12:00 EDT

jjjogger profile

Activity Stats
2017-02-21
Running - Aerobic
Home

4:30pm
Weather: 75 degrees
 6 miles
00:00:00
Shoe: Nike Pegasus 32
0 miles on shoe
Height: 6' 3
Weight: 174

Jalan profile

Activity Stats
2017-02-21
Running - Intervals
Big Lake Trail

4:30pm
Weather: 71, sunny
 5 miles
00:46:40
(9:20 min/mile)
Shoe: Merrell Trail Glove Blue
0 miles on shoe
Height: 5'9
Pretty good pace since that includes 5 pickups and the walking in-between.
  • dordio dordio Maybe I'll see ya again sometime on the 'bash this Spring Jalan!
    • posted at 07:12:00 EDT

OldPWolf profile

Activity Stats
2017-02-21
Biking -
West Papio

4:00pm
 6.2 miles
00:26:57
13.8 mph

Height: 6'4
Weight: 190
Avg HR: 116
Ride home from the Z.
  • dordio dordio Riding, you must be tempo'ing on there!
    • posted at 07:12:00 EDT

OldPWolf profile

Activity Stats
2017-02-21
Running - Aerobic Base Work


3:15pm
 6.2 miles
00:51:33
(8:18 min/mile)

Height: 6'4
Weight: 190
Avg HR: 136
Parked the bike in Kaci's lot. Ran to the Z and did the east loop.
  • dordio dordio Welp, there you go! :)
    • posted at 07:13:00 EDT

OldPWolf profile

Activity Stats
2017-02-21
Biking -
West Papio

2:45pm
 6.2 miles
00:25:23
14.66 mph

Height: 6'4
Weight: 190
Avg HR: 111
Ride out to the Z
  • dordio dordio TDSOB :)
    • posted at 07:13:00 EDT

carljsamuelson profile

Activity Stats
2017-02-21
Running - Intervals
Big Papio Trail
Elevation: Ascent+41 Descent-43
1:33pm
Weather: 70°, 9 SSW, 28%
dafuq?
 4.79 miles
00:38:30
(8:02 min/mile)
Shoe: Saucony Guide 9 [20170221]
0 miles on shoe
Weight: 194/154
Omaha [20170221]: BPT Track Toosdee

12:00 up
((.25 @ 545-605 w/ :60 AR * 2), .13 @ 535-555, 2:00 AR) * 3
down

Get all that, hOg?
  • carljsamuelson carljsamuelson Scott "Rudy Ray Moore" Haug; lurker, 2nd only to Ron Lampe.
    HEY RON!! ;)
    • posted at 07:54:00 EDT

Edie profile

Activity Stats
2017-02-21
Running - Aerobic
Hood\Chalco\Other

10:45am
Weather: Warm, 55
 8.51 miles
01:07:24
(7:55 min/mile)
Shoe: Asics GT-3000 4 - B/L/S
0 miles on shoe
Height: 5 10

Max HR: 179 Avg HR: 160
Rest HR: 43
The warmth and sun was just what I was looking for.
  • carljsamuelson carljsamuelson You might have an addiction to said things.
    • posted at 04:05:00 EDT
  • dordio dordio ^TRue, let's see what Friday has in store.
    • posted at 07:17:00 EDT

BetzE profile

Activity Stats
2017-02-21
Walking - Aerobic
90th to center to 105th to pacific and home

12:30pm
Weather: 68F
 5 miles
00:00:00
Shoe: green & blue Omnis
0 miles on shoe
Good to be back home. Gracie and I were in Henderson, NV for a soccer tournament this past weekend. Flight was delayed 4 hours last night, so we landed at 3:30am. So, I tried to catch a few hours of sleep this morning and decided a walk was all I could handle today.
  • OldPWolf OldPWolf Traveling stinks sometimes.
    • posted at 06:09:00 EDT
  • dordio dordio ^^FUTBOL ^UNless you're venturing to Alaska. :)
    Loved the vid of Gracie's Goal!
    • posted at 07:18:00 EDT

DaveB profile

Activity Stats
2017-02-21
Swimming - Aerobic



 1 miles
00:34:25
(34:25 min/mile)

Height: 6'5''
1750 yards. Much better in the pool this time around.
  • dordio dordio BetzE coaching ya yet?
    • posted at 07:18:00 EDT
  • DaveB DaveB ^found the goggles ^^not yet, have to set up a lesson
    • posted at 08:32:00 EDT

Ecto1 profile

Activity Stats
2017-02-21
Running - Hills
Pap-Underwood-Elmwood

10:30am
Weather: Glorious
 8.0 miles
01:01:00
(7:37 min/mile)
Shoe: Guide 9 Hot Takes
0 miles on shoe
Used time between a dental appointment and work to get in a run in midtown and work some a dem hills on Cass/Underwood. Thought about riding the subway but didn't have time :(
  • dordio dordio Shoe warning, does Jared use that Subway?
    • posted at 07:19:00 EDT
  • carljsamuelson carljsamuelson ^^that dOOd ain't welcome round these here parts
    • posted at 07:56:00 EDT

hOg profile

Activity Stats
2017-02-21
Running - Aerobic
Zorinsky

5:00am
 7 miles
00:58:30
(8:21 min/mile)
Shoe: Brooks Launch 4.1
0 miles on shoe
Height: 5'8

Linny profile

Activity Stats
2017-02-21
Running - Aerobic
Easy At The Track.

5:00am
Weather: 35. Bright Stars.
8 miles
01:07:39
(8:27 min/mile)
Shoe: BrooksLaunch4Black&Pink&Purple
0 miles on shoe
Height: 5'3

So yesterday I was feeling VERY beat up from the stair race, followed by my long run and then the hills. Foot was screaming. I shared my concerns and was told to shut down the Tuesday speed and shove it on over to Wednesday. :) Ok, I guess. Easy on the track while Matt and Greg did their ladder. Probably a wise move, in that I feel much better today. Ready for action tomorrow.

Day Off! Now at Scooters with Grace, lunch later with Mama, VIP PT with Matty, and then strength with Heidi. AND 75 DEGREES!! :D Perfect.

Happy Tuesday.
  • justinmollak justinmollak One day won't change anything! Go get it tomorrow!
    • posted at 09:41:00 EDT
  • getfuzzy getfuzzy Enjoy your day!!!
    • posted at 09:42:00 EDT
  • Dan Dan Have fun today!
    • posted at 10:21:00 EDT
  • carljsamuelson carljsamuelson Chet would say, "You're stewed, Buttwad!!"
    • posted at 04:06:00 EDT
  • dordio dordio Nice race up the Tower, Jen. Doesn't sound like fun, but nicely done!
    • posted at 07:19:00 EDT

bwandzi profile

Activity Stats
2017-02-21
Running - Aerobic


5:00am
 8 miles
00:00:00
Shoe: Hoka Vanquish
0 miles on shoe
Tired. But okay.

10 x 30/30 in back half.

PT, MYRTL+, Core
  • Linny Linny The sickness lingers. :/
    • posted at 09:42:00 EDT
  • dordio dordio Rise To It, Wandzi always does.
    • posted at 07:20:00 EDT

getfuzzy profile

Activity Stats
2017-02-21
Running -


4:45am
Weather: In st paul 34, dense fog
 5 miles
00:00:00

Height: 5'2"


The fog kept getting thicker and thicker. Weights after run.

Heard the coyotes last night. :)

  • Linny Linny 5 miles is no big deal now. :)
    • posted at 09:41:00 EDT
  • getfuzzy getfuzzy ^well, I wish, but it's better than it used to be! :))
    • posted at 09:43:00 EDT
  • Dan Dan ^awesome to hear!
    • posted at 10:22:00 EDT
  • dordio dordio BARB is loggin' the Five Spot now! :)
    I always love the Coyote Speak in the early morning.
    • posted at 07:21:00 EDT

justinmollak profile

Activity Stats
2017-02-21
Running - Aerobic
Zorinsky

5:00am
 8.6 miles
01:09:09
(8:02 min/mile)
Shoe: PureConnectBlack/Yello
0 miles on shoe
Met up with the Z crew. Been about 5 months since I last ran at Lake Zorinsky. Ran several miles with the crew and then Miguel and I ran the west loop together. I had never met him and it was nice getting to know him.
  • Linny Linny Hi Friend!! :) Was surveying my kitchen counters. They need your assistance. Summer. :)
    • posted at 09:41:00 EDT
  • dordio dordio I didn't know Lake Z was still around? Think the Z crew just became the J Crew now with Justin now showin' up ;)
    • posted at 07:22:00 EDT

moxie profile

Activity Stats
2017-02-21
Running - Progression
Dreadmill

5:00am
 9 miles
01:11:00
(7:53 min/mile)

Height: 5'10

Max HR: 165 Avg HR: 145
Tried a progression run of sorts. Started at 4 percent incline and moved up to 6.5 percent incline for the last 45 minutes. Held at just above threshold for the last 5 miles.
  • moxie moxie 10,000 miles. Woohoo.
    • posted at 07:51:00 EDT
  • justinmollak justinmollak Nice work! You're a tough dude! Congrats on 10K!
    • posted at 07:53:00 EDT
  • moxie moxie ^That's all my miles from when I started running in April 2012. I might have missed about 50 last year when I was starting to run again.
    • posted at 07:55:00 EDT
  • justinmollak justinmollak Nice! That's some good mileage! I am missing a bunch from when I didn't log for a while.
    • posted at 08:10:00 EDT
  • getfuzzy getfuzzy wow, super impressive!! 10K since 2012? Amazing! great run too!
    • posted at 08:26:00 EDT
  • WILLLINDGREN WILLLINDGREN The first 10K goes by in the blink of an eye. I doubt I've got the most but am sitting between 75-80,000 lifetime.
    • posted at 09:19:00 EDT
  • Linny Linny 10 grand!!! Nice Mox!!! You are quite the athlete!! Congrats. :)
    • posted at 09:40:00 EDT
  • Dan Dan Congrats on 10,000! And nice workout!
    • posted at 10:24:00 EDT
  • OldPWolf OldPWolf Congrats on 10K!
    • posted at 06:11:00 EDT
  • dordio dordio BOOM! Nicely done MOx!
    • posted at 07:22:00 EDT

Kidd_Deuce profile

Activity Stats
2017-02-21
Running - Aerobic
Treadmill

5:45am
 3 miles
00:30:00
(10:00 min/mile)

Height: 5'9
  • dordio dordio Good on the injury free in 2017 so far to eh?
    • posted at 07:23:00 EDT

dordio profile

Activity Stats
2017-02-21
Running - Aerobic
Whitehawk

5:30am
Weather: Tad Bit Warm
 3.65 miles
00:32:54
(9:00 min/mile)

Height: 6'

Nice lil' jog after walk.
  • Linny Linny Post BDay cake shakeout?? :)
    • posted at 09:36:00 EDT
  • Dan Dan Happy late birthday wishes, hope it was a great one!
    • posted at 10:25:00 EDT
  • OldPWolf OldPWolf How's it feel to start your day with a run again?
    • posted at 06:12:00 EDT
  • dordio dordio ^Kinda weird, but I'll take it...nice and relaxing at theHawk
    • posted at 07:23:00 EDT

dordio profile

Activity Stats
2017-02-21
Walking - Aerobic
Whitehawk

4:30am
Weather: Nice
 3.65 miles
00:50:08
(13:44 min/mile)

Height: 6'

Lil' walk before run.
  • moxie moxie You walk fast. I'm only capable of a slow strut.
    • posted at 07:53:00 EDT
  • getfuzzy getfuzzy that's a fast walk
    • posted at 08:27:00 EDT
  • Linny Linny I speed walk everywhere I go. I've been told it's ultra-annoying.
    • posted at 09:36:00 EDT
  • OldPWolf OldPWolf If you could walk that pace at the Leadville 100, you would be wearing the big belt buckle.
    • posted at 06:13:00 EDT
  • dordio dordio ^I'm sure daBoss would really dig that. ;)
    • posted at 07:24:00 EDT

Dan profile

Activity Stats
2017-02-21
Running - Tempo
Ralston/LaVista/Papillion


Weather: 36
 7.5 miles
00:56:33
(7:32 min/mile)




1.75 warm up//5 miles tempo//.75 cool down

This was supposed to be a progressive tempo, starting at the slow end of the tempo pace range to the fast end. I got the slow end down. It was all I could do to just keep that, and even regressed a bit on the hillier miles. "You'll have that on them big jobs..."

Song of the day: "Destination Moon" by Dinah Washington.
  • moxie moxie That's solid regardless. Good work.
    • posted at 07:53:00 EDT
  • justinmollak justinmollak We all have those days. Great run!
    • posted at 07:55:00 EDT
  • getfuzzy getfuzzy still a fast run, Dan. way to go
    • posted at 08:28:00 EDT
  • Linny Linny This is good Dan. It is good to see that even the best have workouts that don't go according to plan. :)
    • posted at 09:40:00 EDT
  • Dan Dan Thanks, friends!
    • posted at 10:26:00 EDT
  • carljsamuelson carljsamuelson See the aforementioned analysis; as provided by Chet.
    • posted at 04:15:00 EDT
  • OldPWolf OldPWolf No shame in 7:30 miles. That's a good workout.
    • posted at 06:15:00 EDT
  • dordio dordio Yes, Dan...let the workouts do their job to helping you nail race day. :)
    • posted at 07:26:00 EDT

hskrrs profile

Activity Stats
2017-02-21
Running - Aerobic
School Loop

5:00am
Weather: 29 degrees wc 28 wnw 5 clear
 3.3 miles
00:00:00
Shoe: Asics GT2000 4-3
0 miles on shoe
Height: 6.0
No coyotes, a few barking dogs, #lawnmowerman using the leaf blower at 5:10. Quiet morning otherwise.
  • getfuzzy getfuzzy leaf blower?? that's a new one. what next? Heard the coyotes last night!
    • posted at 08:28:00 EDT
  • Linny Linny Lawnmower man has grit. :). Track starting soon. Abbie and Ani ran 546 and 535 for their mile times at a recent indoor meet. Molly better hit the track!! Too much pool time! :)
    • posted at 09:39:00 EDT
  • dordio dordio ^I wonder if HSKRRS is lawnmower man in disguise? ;)
    • posted at 07:27:00 EDT
  • hskrrs hskrrs ^I know better than to make that kind of noise in the dark. :)
    • posted at 10:31:00 EDT