Activity	Stats
2017-07-02 Running - 6 x 30	6 miles 00:49:45 (8:17 min/mile)	Shoe: Saucony Bullet (2) 0 miles on shoe Height: 5'10

w/u
4 striders
6 sprints
c/d

PM: weights

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2017-07-02 Running - Long 6:30am	10 miles 00:00:00	Shoe: Ravenna 8 Peacoat 0 miles on shoe

Activity	Stats
2017-07-02 Running - Aerobic	4 miles 00:00:00	Height: 5'10

Activity	Stats
2017-07-02 Running - Aerobic Johnson Lake 3:45pm	3.1 miles 00:30:44 (9:54 min/mile)	Shoe: PI N3 blue/green 0 miles on shoe Height: 5'10

Had to walk the last half mile due to gastrointestinal issues. Barely made it back. Fun times.

Activity	Stats
2017-07-02 Biking - Outdoor Cycling Papio Trails Elevation: Ascent+346.3 Descent-301.2 7:32am Weather: 71, feels like: 71 DP: 60 Humidity: 69% Wind: 7.1mph	11.00 miles 01:07:39 9.76 mph	Shoe: Diamondback Insight Two 0 miles on shoe

Papillion [20170702]: Two Wheel Recovery
NDORFNZized from Strava

Today's adventure in recovery consisted of a bike ride with April.
Nice and easy.

Lightning all around, got done just as raindrops started to fall.

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2017-07-02 Running -	5.4 miles 00:00:00

Activity	Stats
2017-07-02 Running - Aerobic 9:00am	4.2 miles 00:38:38 (9:11 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9'

Activity	Stats
2017-07-02 Running - Aerobic Zorinsky	7 miles 01:02:01 (8:51 min/mile)	Height: 5'11 Weight: 193

First workout of the training cycle leading to the Des Moines Marathon. I haven't trained for a marathon since 2011...let the fun begin!

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2017-07-02 Running -	3.4 miles 00:00:00	Shoe: GTS 1600 blue 0 miles on shoe

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2017-07-02 Running - Race Green Lake Road Race Certified? Yes 7:00am Weather: 68* sunny	12 miles 01:20:23 (6:41 min/mile)	Shoe: Hoka Tracer 0 miles on shoe Height: 6-00

Happy with effort today. Not sure what pace to run but thought sub-1:20 (6:40) was a good goal. Just settled into 6:40 +/- and really didn't fade. Got into no man's land after about 7 after chasing the women's leader but she pulled away. 1st age-graded (1:08:07). Ran 1:07:27 back in 1980. Great to see Leon and Scott P. who made the drive to Spicer.
6:45/6:36/6:37/6:34/6:42/6:38/6:48/6:39/6:46/6:48/6:40/6:33. GPS measured 12.05. Lots of tangents to run and a lot more up and down (rolling) than I remembered.

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2017-07-02 Running - Aerobic 6:30am Weather: 65* sunny	0.96 miles 00:00:00	Shoe: Hoka Tracer 0 miles on shoe Height: 6-00

Very easy mile of jogging in Spicer. Did not do any cool down.

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2017-07-02 Running - Aerobic Zorinsky Elevation: Ascent+373.2 Descent-331 7:00am Weather: 69, feels like: 69 DP: 59 Humidity: 72% Wind: 6.3mph	14.01 miles 02:00:07 (8:34 min/mile)	Height: 5'8 Max HR: 193 Avg HR: 165.6

She got screwed, too KP CPH
NDORFNZized from Strava

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2017-07-02 Running - Aerobic around regency 6:34am Weather: 67F	6.42 miles 00:00:00	Shoe: black and pink omnis 0 miles on shoe

cloudy morning run around regency. nice and easy. listening to wait wait don't tell me. a nice wave from Dan as he headed west on Pacific :)

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2017-07-02 Running - Elevation: Ascent+337.2 Descent-313.6 06:31 AM Weather: 68, feels like: 68 DP: 60 Humidity: 76% Wind: 7.9mph	5.58 miles 01:00:40 (10:52 min/mile)

Morning Run
NDORFNZized from Strava

Activity	Stats
2017-07-02 Biking - Tempo Weather: 70 breezyn	35.1 miles 02:05:19 16.81 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Nice morning! Back and hamstrings were a little stiff from yard work yesterday. Didn't force the issue. Just enjoyed what the ride gave me!

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2017-07-02 Running - Long Keystone/West Central Omaha/UNO Weather: 70; 78% humidity	21 miles 03:00:15 (8:35 min/mile)

Pretty ragged. Stomach has not been right the past few days. Highlight of the run was seeing Betsy!

Song of the day: "Come Dancing" by the Kinks.

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2017-07-02 Running - Aerobic 7:30am	10 miles 00:00:00	Shoe: Glows 0 miles on shoe

Great morning run. The light rain made it enjoyable.

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2017-07-02 Running - Aerobic Bootys Loop 7:30am Weather: 72 light rain	10 miles 00:00:00	Shoe: Saucony Guide 9 Run pops Lime 0 miles on shoe Height: 6ft

A lot of lightening when we were heading toward the Z , but then just a light steady rain. Perfect for running!

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2017-07-02 Running - Aerobic Elevator 6:15am Weather: 68 degrees Ssw 8 clear humid	8.0 miles 00:00:00	Shoe: Asics Kayono Black-1 0 miles on shoe Height: 6.0

Breeze felt good. One deer bounding through the corn field. Saw Baby Driver yesterday, good movie. Enjoy your Sunday.

Activity	Stats
2017-07-02 Running - Elevation: Ascent+398 Descent-357.9 06:25 AM Weather: 67, feels like: 67 DP: 56 Humidity: 67% Wind: 9.3mph	8.04 miles 01:00:26 (7:30 min/mile)

Morning Run
NDORFNZized from Strava