Activity	Stats
2017-04-05 Running - Aerobic 5:00am	8.5 miles 00:00:00	Shoe: Ravenna 8 Peacoat 0 miles on shoe

New Route - Blondo to Bike Path to Pacific and Home

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2017-04-05 Running - Fartlek Running out of town today	6.5 miles 01:00:00 (9:13 min/mile)	Shoe: NewBlueRide7 0 miles on shoe Height: 5' 9

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2017-04-05 Running - Aerobic 4:00pm Weather: 50* windy	4.7 miles 00:00:00	Shoe: Hoka Bondi 4 0 miles on shoe Height: 6-00

Went to the MoPac trail in Springfield for recovery sets. I ran with the slowest group...lots of 10 minute stuff in there. Gotta say it does feel good to do something with the kids even if it's super slow.

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2017-04-05 Running - Aerobic David City	3 miles 00:25:00 (8:20 min/mile)	Shoe: Brooks Neuro 3 0 miles on shoe Height: 5'10

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2017-04-05 Running -	8 miles 00:00:00	Shoe: NB 630 Gray Silver A 0 miles on shoe

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2017-04-05 Running - Aerobic River Levee 5:15pm Weather: 60, cloudy	5.1 miles 00:44:30 (8:43 min/mile)	Shoe: Merrell Trail Glove Blue 0 miles on shoe Height: 5'9

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2017-04-05 Running - Just Running Lake Wehrspann 5:45pm	6 miles 00:49:55 (8:19 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 171 Avg HR: 146

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2017-04-05 Running - Aerobic Runner's Roost Group Run 6:00pm Weather: 50's	6.3 miles 00:48:51 (7:45 min/mile)	Shoe: Hoka Clifton II Grey/Acid 0 miles on shoe Height: 5'10

Group run. Found out they are planning a run/watch party for the Boston documentary in 2 weeks.

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2017-04-05 Running -	5.8 miles 00:00:00	Shoe: GTS 1600 blue 0 miles on shoe

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2017-04-05 Running - Treadmill	5.3 miles 00:00:00	Shoe: GTS 1600 gray 0 miles on shoe

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2017-04-05 Biking - Exercise Bike 6:15pm	20 miles 01:00:20 19.89 mph	Height: 6 ft

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2017-04-05 Running - Aerobic Kearney Hike and Bike Trail 4:30pm Weather: 50s	12 miles 01:22:50 (6:54 min/mile)	Shoe: Hoka one one Tracer 0 miles on shoe Height: 6 ft

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2017-04-05 Running - Tempo Jamaica North 4:30pm Weather: 60 degrees	10 miles 00:00:00	Shoe: Nike Zoom Fly 0 miles on shoe Height: 6' 3 Weight: 173

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2017-04-05 Running - Aerobic The Z gate 4:30pm Weather: 57 Cloudy windy	5.5 miles 00:00:00	Shoe: Saucony Ride 9 Pops Orange 0 miles on shoe Height: 6ft

Easy with Booty. Back a little sore from workout yesterday.

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2017-04-05 Running - Aerobic Z Gate	5.50 miles 00:00:00	Shoe: Pink Saucony 0 miles on shoe

Nice run with Rudy. The sun was out for a few minutes!

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2017-04-05 Running - Aerobic UNMC-MTX-CU 1:00pm	7.57 miles 01:04:00 (8:27 min/mile)	Shoe: Guide 9 Blue 0 miles on shoe

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2017-04-05 Goose - Rest School of Hard Knocks 4:15am	0.0 miles 00:00:00

Let it be known, that on this, the fifth day of April, year of our Lord two thousand seventeen, I, Carl J Samuelson, have ended my running streak.

Awoke @ 0415, ready to go and meet Senor Skocz for some country road hills, and, whew, just felt like a rest day was, very much, in order.

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2017-04-05 Running - Aerobic 3:00am	7 miles 00:00:00	Height: 5'10

No luck sleeping again. Got in a few hours training before going to work early. Should be a fun day. Might be a DDSOB if I'm feeling up to it tonight.

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2017-04-05 Running - Fartlek 4:45am	13.5 miles 00:00:00	Shoe: Brooks Ghost Baby Bluez 0 miles on shoe

Gave it a shot. Solo, early and in the dark.

8 x 3 min @ 10kish/3 min @ MPish

Core work, MYRTL+

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2017-04-05 Running - Aerobic halfHawk 6:15 Weather: Nice	2.5 miles 00:20:40 (8:16 min/mile)	Height: 6' Max HR: 174 Avg HR: 141

halfHawk Run

Late start as didn't get home until midnight, still up at 4am workin' some API codE and lost track of time.

Run felt smooooV, funny sometimes when I'm running I tell myself a #BQ would still be possible; NOT! ;)

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2017-04-05 Running - Aerobic new Theresa route 5:00am Weather: 47F	9.78 miles 00:00:00	Shoe: black and pink omnis 0 miles on shoe

Dave, Theresa and me (was supposed to be Jimmy, but his sandal strap broke on the way up the first hill!) on a new route this morning - north on 90th, up past Westroads, up to St. Leo/Pius, west on Blondo to the trail, trail to Pacific and back home. Good one.
Have a great Wednesday!

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2017-04-05 Running - Intervals Hit The Road. 6:00am Weather: 45. Breezy.	9.21 miles 01:13:51 (8:01 min/mile)	Shoe: Launch4BrightMelon&Purple 0 miles on shoe Height: 5'3

Yesterday Ann said my track progression was all fine and dandy, but she wants to see me do these workouts on the path. :/. She wants me out of my comfort zone. Her words. And Matt's. And Bryan's. And Carolyn's. Fine. I hit the path. Solo.

2 mile wu
2 mile mrp (754 ave) too fast
2 mile hmrp (739 ave)
1 mile 10k (716)
2 mile cd

I was happy this wasn't all that hard. I showed Matt my map of my run and there was a "Haha interesting route" comment. Baby steps! I was pleased. So were all of the above. :)

Good stuff.

Happy HumpDay.

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2017-04-05 Running - Intervals LT-LakeZ-LT 5:00am Weather: Fine, 45	9.0 miles 01:10:28 (7:49 min/mile)	Shoe: Asics GT-3000 4 - B/L/S 0 miles on shoe Height: 5 10 Max HR: 191 Avg HR: 150 Rest HR: 44

6x800s with RunnerMomOf2, Hokie, and Miguel. I'm 4th place in this group.

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2017-04-05 Running - to gate and back 6:30am Weather: In st paul 37, cloudy	4 miles 00:00:00	Height: 5'2"

Ran along Lake Vadnais


half a dozen deer
a pair of wood ducks in a tree
2 red bellied woodpeckers
a bunch of bossy blue jays
a flock of hooded mergansers
1 loon
AND...
2 muskrats on a branch taking a tubby. :))

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2017-04-05 Running - Aerobic Zorinsky 5:00am	9 miles 01:14:00 (8:13 min/mile)	Shoe: Brooks Ghost 11 Wear Testers 0 miles on shoe Height: 5'8

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2017-04-05 Running - Aerobic School Loop 5:00am Weather: 39 degrees wc 26 nnw 16 clear	3.3 miles 00:00:00	Shoe: Asics GT2000 4-1 0 miles on shoe Height: 6.0

Other than the breeze, a quiet morning. Not a word from the Jeep.