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2017-06-07 Running - Race Running out of town today National Senior Games Certified? Yes	.25 miles 00:01:07 (4:28 min/mile)	Shoe: Saucony track spikes 0 miles on shoe Height: 5' 9

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2017-06-07 Running - Warm-up/cool-down Running out of town today	3.5 miles 00:35:00 (10:00 min/mile)	Shoe: NewBlueRide7 0 miles on shoe Height: 5' 9

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2017-06-07 Running - Aerobic 5:00am	8.5 miles 00:00:00	Shoe: Ravenna 8 Peacoat 0 miles on shoe

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2017-06-07 Running - Aerobic 6:45pm Weather: 80*	3.5 miles 00:00:00	Shoe: Pure Connect 0 miles on shoe Height: 6-00

3.3 wu & cd (2 cd w.RJ).

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2017-06-07 Running - Race Plattsmouth XC Series Certified? 7:00pm Weather: 80*	3.1 miles 00:00:00	Shoe: Pure Connect 0 miles on shoe Height: 6-00

No 56 at Plattsmouth. First mile felt fine but then the bear jumped on. Worked hard...mission accomplished.

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2017-06-07 Running - Aerobic Zorinsky Elevation: Ascent+366.5 Descent-331.2 5:03am Weather: 61, feels like: 61 DP: 51 Humidity: 68% Wind: 2.2mph	8.07 miles 01:09:35 (8:37 min/mile)	Shoe: Brooks Ghost 9.2 0 miles on shoe Height: 5'8 Max HR: 161 Avg HR: 124.9

Pushing cats in strollers CJ KP KH SM
NDORFNZized from Strava

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2017-06-07 Running - Aerobic Field Club Trail 5:30am	10 miles 01:16:43 (7:40 min/mile)	Height: 5'10 Max HR: 141 Avg HR: 128

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2017-06-07 Running - Aerobic Harrison-Q Loop 6:30pm	5.1 miles 00:42:47 (8:23 min/mile)	Shoe: Mizuno Wave Rider 19 0 miles on shoe Height: 6' 4 Max HR: 172 Avg HR: 139

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2017-06-07 Running - Aerobic Runners Roost Group Run 6:09pm	4.02 miles 00:32:14 (8:01 min/mile)	Height: 5'10

Ran in a demo pair of Saucony Ride 10s. Comfy shoes.

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2017-06-07 Running - Aerobic David City	3 miles 00:27:30 (9:10 min/mile)	Shoe: Brooks Levitate-Blue 0 miles on shoe Height: 5'10

Easy with form drills x 6

Weights post run

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2017-06-07 Running - Aerobic Clearwater Falls 6:00pm	1 miles 00:10:17 (10:17 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9'

A mile with my daughter Eme.

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2017-06-07 Biking - Exercise Bike 7:10pm	20 miles 01:01:30 19.51 mph	Height: 6 ft

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2017-06-07 Running - Tempo Kearney Hike and Bike Trail 5:30pm Weather: 80s	12 miles 01:16:50 (6:24 min/mile)	Shoe: Hoka one one Tracer 0 miles on shoe Height: 6 ft

10:00wu 2-20:00/10:00 tempo 6:50 cd

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2017-06-07 Kayak - Tempo Weather: 84 Sunny humid breezy	3.3 miles 01:00:49 (18:25 min/mile)	Shoe: Kayak 0 miles on shoe Height: 5'9

Legs were torched so I took out the kayak and beat up on my arms!

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2017-06-07 Running - Aerobic Hitchcock 3:30pm Weather: 85	8 miles 01:07:06 (8:23 min/mile)	Shoe: Brooks Grit 3 0 miles on shoe

Went to Hitchcock after work. Legs felt tired initially but they warmed up quickly. There are some nasty hills here. I just tried keeping the legs moving on the climbs. Walked a few times. Definitely starting to feel stronger on the hills

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2017-06-07 Running - 4:30pm	7.50 miles 00:00:00	Shoe: Glows 0 miles on shoe

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2017-06-07 Running - Aerobic Bootys Loop 4:30pm Weather: 84 p. Sunny	7.5 miles 01:08:02 (9:04 min/mile)	Shoe: Saucony Ride 9 Pops Orange 0 miles on shoe Height: 6ft

Ran about 3 with Booty then solo for the rest. Another great day out!

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2017-06-07 Running - Aerobic Candlewood 12:20pm	3.1 miles 00:26:59 (8:42 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9'

Been coughing up all the colors of the rainbow for a few days but figured I should do something for National Running Day. Felt like national Hack up a Lung day. But I don't regret it.

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2017-06-07 Running - Aerobic Big Papio	4.31 miles 00:29:58 (6:57 min/mile)	Shoe: Saucony Zealot #3 0 miles on shoe Height: 6'5''

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2017-06-07 Running - Elevation: Ascent+367.9 Descent-310 12:07 PM Weather: 81, feels like: 80 DP: 53 Humidity: 38% Wind: 4.0mph	6.76 miles 00:52:48 (7:48 min/mile)

Zooish Hills
NDORFNZized from Strava

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2017-06-07 Running - Aerobic Track	3.25 miles 00:00:00	Height: 67.5

Coaching Sam and Jackson and Tristan. Did the warm up and down with them. Sam cranking out 2:50 1Ks. Don't try that at home folks!

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2017-06-07 Running - Aerobic Elevation: Ascent+150 Descent-164 6:45am Weather: Upper 60s, wind 7 mph, beautiful	2.93 miles 00:25:25 (8:40 min/mile)	Shoe: Brooks Peacock 0 miles on shoe Height: 5'7

My cross country kids were all sleepy this morning, no one wanted to unhook the plow! Got some good hills in, abs after.

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2017-06-07 Running - 5:00am Weather: In st paul 60, clear	3.5 miles 00:00:00	Height: 5'2"

timed a couple miles just to see how I was doing.
9:13, 9:02 (sigh)

Was running along the lake and heard a splash. A kingfisher had plunged into the lake, caught a minnow and was on his way. That sent me completely into orbit!
#kingfisher #masterfisher #handsomebird

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2017-06-07 Running - Elevation: Ascent+403.7 Descent-379 04:49 AM Weather: 62, feels like: 62 DP: 48 Humidity: 60% Wind: 2.9mph	6.24 miles 00:51:41 (8:16 min/mile)	Height: 5'3 Max HR: 192 Avg HR: 141.8

A Legit 10k For Global Running Day. 😉🏃🏼‍♀️
NDORFNZized from Strava

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2017-06-07 Running - Aerobic Think Global. 4:45am Weather: 66. So nice.	6.2 miles 00:51:27 (8:17 min/mile)	Shoe: BrooksLaunch4BostonLobsters 0 miles on shoe Height: 5'3

Solo before work. I'm going to have to start refocusing. Make some appts to get my hip fixed. Been apathetic since Lincoln and I'm starting to annoy even myself. Beautiful morning.

Well, my Gramps died on Monday. Lived an amazing life. 97 years. He and I were so close. Like two peas in a pod. He taught me hard work, faith, and family. And unconditional love. I'm going to miss him so much.

Hope you all enjoy the beautiful day. :)

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2017-06-07 Running - Hills HoodChalcoOther Elevation: Ascent+367.2 Descent-330 5:15am Weather: 61, feels like: 61 DP: 51 Humidity: 69% Wind: 2.1mph	7.13 miles 00:56:13 (7:53 min/mile)	Shoe: Asics GT-3000 4 - B/L/S 0 miles on shoe Height: 5 10 Max HR: 159 Avg HR: 144.6 Rest HR: 46

7.13/mi - 7:53/min Hills
NDORFNZized from Strava

Great morning out. Quite a few other morning warriors out as well.

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2017-06-07 Running - Aerobic TheQ Elevation: Ascent+282 Descent-284 4:56am Weather: 63�, Calm, 77%	7.01 miles 01:03:51 (9:06 min/mile)	Shoe: Saucony Guide 9 [20170221] 0 miles on shoe

Papillion [20170607]: National Running Day on The Q
NDORFNZized from Strava

The non-stop ride on the Struggle Bus continues; although, the cooler temps kept me chugging along a bit more than yesterday.

Just got to get through the next 7-10 days, from what I've been told.

Super thankful for friends like Dan, who allow me a walk break/two; it's got to be a drag on them, and they've been fairly gracious so far!

HAPPY NATIONAL RUNNING DAY!

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2017-06-07 Running - Elevation: Ascent+353.2 Descent-318.5 04:21 AM Weather: 61, feels like: 61 DP: 51 Humidity: 69% Wind: 2.9mph	3.16 miles 00:30:50 (9:45 min/mile)

Morning Run
NDORFNZized from Strava

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2017-06-07 Running - Aerobic School Loop 5:00am Weather: 61 degrees calm partly cloudy slightly humid	7.6 miles 00:00:00	Shoe: Asics GT2000 4-1 0 miles on shoe Height: 6.0

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2017-06-07 Running - Aerobic Papillion/LaVista Weather: 63; 77% humidity	5 miles 00:43:28 (8:41 min/mile)

Perfect start to the day of a nice run with Carl!

Song of the day: "You Can't Be Too Strong" by Graham Parker. Underrated songwriter to say the least. I saw him at Knickerbockers in Lincoln about 20 years ago for a fantastic solo acoustic show.

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2017-06-07 Running - Aerobic papio 4:52am	5 miles 00:43:08 (8:37 min/mile)	Shoe: PureFlow5 Red 0 miles on shoe

Met Jimmy, Dave, and Theresa at "the corner". Dave wanted to run flats so we took to the Papio Trail and looped around the Westgate apartments so they could run me back by my house. Running more at Hitchcock after work