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2017-05-30 Lifting - 5:45am	00:00:00

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2017-05-30 Aerobic Treadmill 5:30am	3 miles 00:00:00	Shoe: Adrenaline GTS 17 Silver/Purpl 0 miles on shoe

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2017-05-30 Running - Elevation: Ascent+377 Descent-320 11:36am Weather: 74, feels like: 74 DP: 45 Humidity: 36% Wind: 6.4mph	4.02 miles 00:57:18 (14:15 min/mile)	Shoe: Gerbers (Lunarglide 8) 0 miles on shoe

Lunch run/walk with a coworker
NDORFNZized from Strava

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2017-05-30 Running - Aerobic	4 miles 00:00:00	Height: 5'10

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2017-05-30 Running - Aerobic	8 miles 00:00:00	Height: 5'10

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2017-05-30 Running - Aerobic Zorinsky Elevation: Ascent+373.1 Descent-331 5:04am Weather: 51, feels like: 51 DP: 44 Humidity: 76% Wind: 1.8mph	9.03 miles 01:19:09 (8:45 min/mile)	Shoe: Brooks Ghost 9.2 0 miles on shoe Height: 5'8 Max HR: 185 Avg HR: 162.8

116.2 DK RS KP
NDORFNZized from Strava

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2017-05-30 Running - Hills Hitchcock	6 miles 00:00:00

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2017-05-30 Biking - Tempo Weather: 79 sunny windy	30.92 miles 01:49:55 16.88 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

To Worms and Back. Wasn't quite feeling an A pace tonight. Nice night to ride, though!

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2017-05-30 Running - Aerobic David City 7:30pm	9 miles 01:18:30 (8:43 min/mile)	Shoe: Brooks Neuro 3 0 miles on shoe Height: 5'10

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2017-05-30 Goose -	00:00:00	Height: 6-00

Another day off. Congestion has settled into my chest and cough is keeping me from sleeping. Bummer.

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2017-05-30 Biking -	21.58 miles 01:09:30 18.63 mph	Height: 6'5''

My first real bike ride. Went really well. Really pleased.

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2017-05-30 Running - Hills Old father Prairie Trail 5:15pm Weather: 70-80	12 miles 01:23:30 (6:57 min/mile)	Shoe: Adidas duramo cross trail 0 miles on shoe Height: 6 ft

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2017-05-30 Running - Aerobic Work loop 11:13am Weather: Sunny, 70	3.13 miles 00:26:31 (8:28 min/mile)	Shoe: PI N3 Blue 2 0 miles on shoe Height: 5'10

First run since Lincoln half and it felt like it had been forever. Struggle the whole way. No pain in the Achilles although plenty of other spots hurt.

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2017-05-30 Running - Elevation: Ascent+373.1 Descent-331.2 5:04am Weather: 51, feels like: 51 DP: 44 Humidity: 76% Wind: 1.8mph	9.07 miles 01:19:08 (8:43 min/mile)	Shoe: Guide 9 Blue 0 miles on shoe

Morning Run
NDORFNZized from Strava

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2017-05-30 Running - Elevation: Ascent+303 Descent-295.4 11:38 AM Weather: 74, feels like: 74 DP: 44 Humidity: 35% Wind: 7.7mph	4.47 miles 00:41:32 (9:17 min/mile)

Ho hum it's done. Meeting 3 cousins tomorrow night I've not talked to in 40-45 years. I didn't have a close family (no kidding you say) but one tracked me down and wants to meet. Why not?
NDORFNZized from Strava

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2017-05-30 Running - Big Lake Trail 7:30am Weather: 51, partly sunny	5 miles 00:44:00 (8:48 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

I'm attending UNO's archaeology field school for the next month so I'm trying to get my runs in early. Not so bad today but next week I'll be look at some 5 am runs, which goes against my belief that there is only one 5 o'clock a day.

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2017-05-30 Goose - Aerobic	0.000 miles 00:00:00	Height: 6'

Continue representin' for Team GoosE.

Proud weekend with son graduating! He started summer job this morning @ Lozier in manufacturing. They do a great job of hiring college kids for summer jobs and it's good for kids to get their hands dirty! Plus doesn't pay bad at all for kid coming out of high school for summer job.

...and let the chaos continue preppin' for party.

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2017-05-30 Running - Neighborhood	5.4 miles 00:00:00	Shoe: GTS 1600 gray 0 miles on shoe

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2017-05-30 Running - Aerobic Elevation: Ascent+177 Descent-196 7:30am Weather: 59°, wind 10 mph	7 miles 01:01:00 (8:42 min/mile)	Shoe: Brooks Peacock 0 miles on shoe Height: 5'7

What a gorgeous morning! Added in a couple hills. Surprised at how quickly I recovered from Saturday, shoulder and grip strength is back, did full upper weights this morning before my run and didn't have to dial it back.

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2017-05-30 Swimming - Aerobic 5:00am	2.4 miles 00:00:00

Went swimming this morning. 4250 yards.
Have a good one!

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2017-05-30 Running - Aerobic Hood/Chalco/Other Elevation: Ascent+369.5 Descent-326.7 6:24am Weather: 51, feels like: 51 DP: 43 Humidity: 76% Wind: 2.4mph	5.24 miles 00:47:01 (8:58 min/mile)	Shoe: Asics GT-3000 4 - B/L/S 0 miles on shoe Height: 5 10 Max HR: 151 Avg HR: 128.8 Rest HR: 47

5.24/mi - 8:59/min (Sore back)
NDORFNZized from Strava

Beautiful morning. Angry back. Apparently digging a hole and carrying bags of concrete to and fro for a basketball hoop was too much for this one.

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2017-05-30 Running - Elevation: Ascent+399.9 Descent-366.7 05:18 AM Weather: 48, feels like: 48 DP: 41 Humidity: 76% Wind: 1.2mph	6.01 miles 00:51:11 (8:30 min/mile)	Height: 5'3 Max HR: 169 Avg HR: 143

Two Guys, A Girl, And A Beautiful Morning. 🌸😊
NDORFNZized from Strava

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2017-05-30 Running - Elevation: Ascent+398 Descent-351.7 05:32 AM Weather: 47, feels like: 47 DP: 41 Humidity: 78% Wind: 1.2mph	10.03 miles 01:09:26 (6:55 min/mile)

One last dawn patrol for awhile
NDORFNZized from Strava

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2017-05-30 Running - 5:30am Weather: In st paul 52, breezy, cloudy, cool	4 miles 00:00:00	Height: 5'2"

parked at the village P.O. and ran around Gilfillan Lake plus 2 extra big hills.

The forest was filled with very strange noises today. Plus one normal loon.

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2017-05-30 Running - Aerobic School Loop 5:00am Weather: 47 degrees wnw 4 clear	3.6 miles 00:00:00	Shoe: Asics GT2000 4-1 0 miles on shoe Height: 6.0

Another nice morning.