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2017-03-26 Running - Aerobic Zorinsky	4.00 miles 00:33:27 (8:21 min/mile)	Height: 5'11

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2017-03-26 Running -	9.1 miles 00:00:00	Shoe: NB 630 Gray Silver A 0 miles on shoe

Warm up and cool down

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2017-03-26 Running - Race An Ras Mor Certified? Weather: Windy	3.11 miles 00:23:26 (7:32 min/mile)	Shoe: NB 630 Gray Silver A 0 miles on shoe

-

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2017-03-26 Running - Intervals David City	3 miles 00:23:30 (7:50 min/mile)	Shoe: NB XC 700 v3 0 miles on shoe Height: 5'10

w/u
4 striders
4 x 200 (34.0, 34.0, 33.1, 31.9)
c/d

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2017-03-26 Running - One 10-miler or more per week Occasionally drive somewhere	15 miles 02:45:00 (11:00 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

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2017-03-26 Walking - Aerobic treadmill 7:30am	6.6 miles 00:00:00	Shoe: black and pink omnis 0 miles on shoe

jalk

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2017-03-26 Strength Training - Strength Training 24 hr Fitness 12:30pm	01:05:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 133 Avg HR: 108

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2017-03-26 Running - Long Power, Spring Creek 5:30pm Weather: 46, drizzly	13.16 miles 01:43:36 (7:52 min/mile)	Shoe: Reebok Floatride 0 miles on shoe Height: 5'10

Finally got motivated to do something today. Glad that I went out. It was my first double digit run since the marathon. First couple miles felt good then a bit of a struggle until 6 and then the legs came back. Picked up the pace a few times on the way back and felt fairly strong.

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2017-03-26 Running - Aerobic 5:00pm Weather: Gorgeous, no wind	3 miles 00:27:37 (9:12 min/mile)	Shoe: Brooks Ghost 0 miles on shoe Height: 5'7

Legs felt better than expected.

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2017-03-26 Biking - Outdoor Cycling Papio Trails Elevation: Ascent+740 Descent-754 2:50pm Weather: FL 45°, 48°, 7 WNW, 76%	17.5 miles 01:18:56 13.3 mph	Shoe: Diamondback Insight Two 0 miles on shoe

Papillion [20170326]: Byke

Set four new records on my garmin:

1-mile: 2:57.81
5k: 10:16.9
10k: 23:49.1
Half: 55:43.7

So, had to "clear records" on said Garmin.

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2017-03-26 Running - Aerobic Home 2:00pm Weather: 50 degrees	6 miles 00:00:00	Shoe: Saucony Kinvara 4 0 miles on shoe Height: 6' 3 Weight: 176

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2017-03-26 Biking - Tempo Weather: 48 Cloudy light breeze	20.42 miles 01:12:57 16.8 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Just a high cadence recovery ride to flush out the legs. Just cool enough that the fleece-lined gear still felt good..

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2017-03-26 Running - Aerobic West Papio	6.67 miles 00:47:30 (7:07 min/mile)	Shoe: Saucony Zealot #3 0 miles on shoe Height: 6'5''

Legs are feeling the miles from yesterday

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2017-03-26 Running - Aerobic Zorinsky 7:30am	16 miles 02:25:00 (9:03 min/mile)	Shoe: Brooks Ghost 11 Wear Testers 0 miles on shoe Height: 5'8

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2017-03-26 Swimming - Aerobic	1 miles 00:00:00	Height: 6'5''

1750 yards

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2017-03-26 Running -	6.4 miles 00:00:00	Shoe: GTS 1600 blue 0 miles on shoe

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2017-03-26 Running - Treadmill	5.3 miles 00:00:00	Shoe: GTS 1600 gray 0 miles on shoe

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2017-03-26 Running - Long 11:30am	13.36 miles 02:00:00 (8:58 min/mile)	Shoe: Guide 9 B 0 miles on shoe Height: 5' 9'

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2017-03-26 Walking - Aerobic Twin Rivers Homestead	3 miles 00:00:00	Height: 67.5

With Linda and Jed. Got motivated after seeing Gary running 5 miles. Good job fella!

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2017-03-26 Running - Aerobic Town 10:00am Weather: 42 degrees w 2 cloudy	4.2 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Waited until the kids went home before heading out. Had a good time last night at the gala and and even better time with Asher and Margot. Enjoy your Sunday.

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2017-03-26 Running - Long West-Central Omaha/Big Papio Weather: 43, light N wind	22 miles 03:02:58 (8:19 min/mile)

Last 20+ long run before Boston; the remaining 2 long runs are shorter and have fast finishes. First run with my new Garmin 235...I have to figure out the heart rate features. I know this model is not as accurate as a chest strap, but I hate those things and I just wanted a ballpark average.

Song of the day: "It Don't Come Easy" by Ringo Starr. This was his first post-Beatles single, featuring George Harrison as co-writer and on guitar.

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2017-03-26 Running - Long Harry Q Loop 7:30am Weather: 41 cloudy Cool	15 miles 00:00:00	Shoe: Saucony Ride 9 Pops Orange 0 miles on shoe Height: 6ft

Really good long run with Booty. We took Q to 84th then came back Harrison St. to 144th Back to Q and home. Plenty of hills on this route. A new longer version of the Harry Q. Looking at fall races right now. Might be leaning towards Utah or somewhere West.

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2017-03-26 Running - Long Harry Q 7:30am	15 miles 00:00:00	Shoe: Red Saucony 0 miles on shoe

Really good run! Legs felt great after taking a couple days off running. Changed things up and ran a different course today.

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2017-03-26 Running - Aerobic 8:15am	8 miles 01:02:00 (7:45 min/mile)	Shoe: Brooks Pure Drift 0 miles on shoe

Started with Amy. Ran to Westside with her and then took off on my own. Ran to Elmwood and then back through the Westside Hillz.

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2017-03-26 Running - 8:30am Weather: In st paul 36, heavy mist, breezy, brrr	3 miles 00:00:00	Height: 5'2"

Yesterday I found a great horned owl's nest. Took my scope and watched mommy just sit on her eggs. So pretty. Chicks should hatch any time.

Today found the song sparrow has returned for the summer and spotted several pairs of the hooded merganser.

Cold and drizzly but a good birding day. ;)

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2017-03-26 Running - Aerobic Lake Zorinsky 6:30am Weather: 40s, beautiful	5.13 miles 00:45:51 (8:56 min/mile)	Height: 6' Weight: 180 Max HR: 160 Avg HR: 151

#DDSOB, ran with the #wassEone. Had to extend to ."13" since we were close.

1st run at theZ since Aug. 16th, 2012. ;)

Same parking lot, same scene; a few early runners decked out in tights, hats and gloves? Went old school black shorts, black shoes and black shirt. #wassE was ALL cotton, of course.

Who knows may end up doing a full loop again someday?

HReffort
1 - 138
2 - 152
3 - 152
4 - 157
5 - 151

Nailed myRange, aerobic range back in my training days was 145-154; only difference pace was about 2:00 faster...it's all good great tho! ;)

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2017-03-26 Running - Aerobic 6:00am	10 miles 00:00:00	Shoe: Hoka Vanquish 0 miles on shoe

Regnier, Salem, and James. Recovery miles rock.

Core work, MYRTL+

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2017-03-26 Walking - Aerobic theHawk 5:15am Weather: 40s nice	3.65 miles 00:51:00 (13:58 min/mile)	Height: 6'

Usual walk at theHawk, nice morning. Love the early morning quiet peacefulness.