Activity	Stats
2017-07-04 Running - Aerobic Super 8 5:30am	8 miles 00:00:00	Shoe: Ravenna 8 Peacoat 0 miles on shoe

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2017-07-04 Running - Aerobic Field Club Trail	10 miles 00:00:00	Height: 5'10

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2017-07-04 Running - Race Running out of town today 4th of July Certified? Yes	3.1 miles 00:20:52 (6:43 min/mile)	Shoe: Saucony Type A Racer 0 miles on shoe Height: 5' 9

Still tired from last 2 half marathons. Ran at altitude and had a strong finish after a slow start.

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2017-07-04 Running - Warm-up/cool-down Running out of town today	2 miles 00:20:00 (10:00 min/mile)	Shoe: Saucony Type A Racer 0 miles on shoe Height: 5' 9

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2017-07-04 Running -	8 miles 00:00:00	Shoe: NB 630 Gray Silver A 0 miles on shoe

Hilly run around the roads and parking lots near the base lodge at Killington. Followed by 4.3 mile hike down the mountain on hiking trails with my son. We took the Gondola up and ate lunch at the summit.

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2017-07-04 Running - Intervals Treadmill 7:00am	2.872 miles 00:30:00 (10:26 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

10 min at 6.0
10 min intervals
10 min at 6.0

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2017-07-04 Running - Race Ralston Independence Day Run Certified? No	2.85 miles 00:22:53 (8:01 min/mile)	Height: 5'11

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2017-07-04 Running - Race Elevation: Ascent+354 Descent-330.1 Ralston Fun Run Certified? Yes 8:03am Weather: 74, feels like: 75 DP: 68 Humidity: 81% Wind: 4.8mph	2.9 miles 00:17:21 (5:58 min/mile)	Shoe: Saucony Zealot 0 miles on shoe Height: 5'8 Max HR: 163 Avg HR: 139.9

Chasing Medals at the Ralston Fun Run
NDORFNZized from Strava

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2017-07-04 Running - Aerobic Zorinsky Elevation: Ascent+373.2 Descent-331.1 5:04am Weather: 68, feels like: 69 DP: 66 Humidity: 92% Wind: 3.9mph	9.01 miles 01:17:25 (8:35 min/mile)	Height: 5'8 Max HR: 176 Avg HR: 140.6

Little wet CJ KP
NDORFNZized from Strava

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2017-07-04 Running - Race The Hills of Ralston Elevation: Ascent+353.9 Descent-332 2017 Ralston Fun Run: Mile Certified? No 7:51am Weather: 74, feels like: 75 DP: 69 Humidity: 82% Wind: 4.6mph	1.32 miles 00:12:42 (9:37 min/mile)	Shoe: Saucony Guide 9 [20170615] 0 miles on shoe

2017 Ralston Fun Run: Mile
NDORFNZized from Strava

The Boy and I; he ran the whole thing!

He had all the "during race" things happen to him: elation ("dad, I love running hills"), pain (a sideache), and depression/The Wall ("I think this is my last ever run, dad"). All in the span of 1.3 miles.

He set a PR in the mile distance, which is cool, but that he ran the whole thing was more impressive to me.


Saw a couple of NDORFriends, too many to list, but missed seeing others that were there.

Also, no scotcheroos for me. Sad.

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2017-07-04 Running - Elevation: Ascent+343.1 Descent-310 5:30am Weather: 69, feels like: 70 DP: 66 Humidity: 90% Wind: 4.1mph	6.22 miles 00:53:23 (8:34 min/mile)

Omaha [20170704]: Super6 on the 4th
NDORFNZized from Strava

Met up w/ BetZe, BigSu, CoachGoz, OldGuyRunnin & RunnerMomOf2 for Super8.

Legs (and heart) just weren't in it, so I turned @ 3, did Super6.

Happy Birthday America!! USA! USA! USA!

🇺🇸🇺🇸🇺🇸

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2017-07-04 Running - Aerobic West Papio Weather: Warm	4.7 miles 00:00:00	Shoe: Mizzuno Wave Inspire 12 0 miles on shoe Height: 6'-2

20 minutes out and 20 minutes back with jogging stroller. First 20 continuous, then run and walk back.

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2017-07-04 Running - Elevation: Ascent+354 Descent-330 8:03am Weather: 74, feels like: 75 DP: 68 Humidity: 81% Wind: 4.8mph	2.90 miles 00:34:56 (12:02 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9' Max HR: 142 Avg HR: 123.4

Ralston Fun Run
NDORFNZized from Strava

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2017-07-04 Biking - Big Papio	5.5 miles 00:00:00 0 mph	Height: 6'5''

Easy bike ride. Leg is still sore from the wipeout 2 weeks ago. Need to try to run on it before the weekend race.

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2017-07-04 Running - Race Wilderness 5k Certified? No 8:30am Weather: 72 degrees se 5 clear humid	2.5 miles 00:29:59 (11:59 min/mile)	Height: 6.0

Race was hosted by the UNK PT students in Cottonmill Park. There are some nice trails there and this could be a good race once they work out some kinks. Most people ran a different course than everybody else. Each mile was marked by a different color of paint but somewhere the mile two markings were a bit confusing so most of mile two wasn't touched by very many runners. Mile three was used to make up some of the difference. :) It does have potential and they are aware of what went wrong. Afterwards Kim and I biked from the Archway to Ft. Kearny and back for 8.5 miles to celebrate her birthday. Enjoy your 4th!

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2017-07-04 Running - Aerobic Cottonmill Park Kearney NE 8:00am Weather: 72 degrees se 5 clear humid	2.0 miles 00:00:00	Height: 6.0

wu / cd

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2017-07-04 Biking - Aerobic Papio trail 7:30am Weather: 70 sunny calm	23.5 miles 00:00:00 0 mph	Height: 6ft

Nice ride from Halleck Park in Papillion to Stinson Park and back. Prefect Weather!

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2017-07-04 Biking - Tempo Weather: 66 sunny light wind	46.1 miles 02:12:36 20.86 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Gibbon Tri City Celebrity Death Match and Beer Thirty Preparatory. Good group ride! Strong riders but wanted to keep the group together for the most part. Hamstrings were tight, but held up aside from being rotated up front and trying to pull faster than it wanted.

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2017-07-04 - Race Ralston Fun Run Elevation: Ascent+354 Descent-330 Ralston Fun Run Certified? 8:03am Weather: 74, feels like: 75 DP: 68 Humidity: 81% Wind: 4.8mph	2.85 miles 00:19:06 (6:42 min/mile)	Shoe: Asics GT-3000 4 - B/L/S 0 miles on shoe Height: 5 10 Max HR: 188 Avg HR: 174.3 Rest HR: 52

2017 Ralston Fun Run (19:07) 2.86/mi - 6:42/min Race
NDORFNZized from Strava

Little hot out there this morning! Abbie, our 83 year old great uncle Jerry, and myself all got second place in our age groups. That was fun.

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2017-07-04 Running - Aerobic 8:30am Weather: 72* humid breezy	8 miles 01:03:50 (7:58 min/mile)	Shoe: Stinson Lite No. 3 0 miles on shoe Height: 6-00

Deceptively warm despite lots of clouds and breeze. Still soaked by the time I was done. Still feeling Sunday's effort, esp. in quads. Got into 7:50's pretty quick and stayed there on the roads north of Hutch.

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2017-07-04 Running - Hills David City 8:15am Weather: SULTRY AF	9 miles 01:18:00 (8:40 min/mile)	Shoe: Brooks Levitate-Blue 0 miles on shoe Height: 5'10

"Don't forget what you're celebrating, and that's the fact that a bunch of slave-owning, aristocratic, white males didn't want to pay their taxes." -Ms. Ginny Stroud

Happy 4th everyone.

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2017-07-04 Biking - Aerobic Papio trail 7:30am	23.50 miles 00:00:00 0 mph

Great bike ride with Rudy! Hope everyone has a safe and happy 4th of July!

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2017-07-04 Running - Hills Papillion Weather: 70; 94% humidity	8 miles 01:04:50 (8:06 min/mile)

HAPPY INDEPENDENCE DAY!! Hope that you all have a safe holiday!

Workout was:
-2 miles warm up
-10 x (uphill 60 seconds//jog flat 40 seconds//stride flat 40 seconds//jog downhill)
-1 mile cool down

The uphill started at 72nd and Centennial and went north. The "flats" were on the Lowes parking lot. I grumbled when I read that I'd be doing strides following the hill repeats, but it went OK.

Then I walked down the Ralston Fun Run to cheer on friends and get back to my "roots". Great to see Carl, Keaton, Scott, Shawn, Abbie, Rod, Tom, Lori, Jennifer, plus some long time friends from high school! Good job racers on a hot day!

Song of the day: "America" by Simon and Garfunkel.

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2017-07-04 cross training: weights -	00:00:00

Before running.

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2017-07-04 Running - Race Optimist Club Freedom Run Certified? Yes 7:00am Weather: 70, sunny	6.2 miles 00:53:34 (8:38 min/mile)	Shoe: Merrell Trail Glove 2 0 miles on shoe Height: 5'9

Ann talked me into coming out here for the 4th. We stayed at a nice B & B that used to be the home of the owner of the cattle bank. My choices were this 10k or a 50 mile bike ride.
Nice run in the country but would have enjoyed running through the campus and historic downtown more.
My only complaint was the old guy who took walk breaks and kept looking back until I got within 10 yards, then took off. As slow as we were running engaging in a duel is childish. I was so annoyed I really wanted to Sprint the last 200 but then who would be the child? Plus I didn't want spend the rest of the day limping with a sore hip.
Hope he enjoyed his 1 second 3rd place. It's enough to make me think about doing speedwork!

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2017-07-04 Running - Standing Bear	6.4 miles 00:00:00	Shoe: GTS 1600 gray 0 miles on shoe

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2017-07-04 Running - Aerobic Super 8 5:30am Weather: 71F	8.31 miles 00:00:00	Shoe: black and pink omnis 0 miles on shoe

Super 8 with Carl, Shawn, Ashley, Dave and Theresa. Dave vacation recap and Theresa vacation anticipation run. Pedestrian bridge is closed, so we had to cross Dodge at street level and run 3 loops around Memorial Park. Not bad today, but could get a little dangerous on a workday morning!
Hope everyone has a safe and Happy 4th!

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2017-07-04 Running - Hills Elevation: Ascent+446 Descent-426 7:00am Weather: 73° wind 7 mph	9.07 miles 01:15:02 (8:16 min/mile)	Shoe: Brooks Peacock 0 miles on shoe Height: 5'7

Up and over the meridian bridge between South Dakota and Nebraska 14 times. Humid but awesome run! Happy 4th!

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2017-07-04 Running - Elevation: Ascent+412 Descent-366.7 05:34 AM Weather: 67, feels like: 68 DP: 65 Humidity: 93% Wind: 4.5mph	7.11 miles 00:59:58 (8:26 min/mile)	Height: 5'3 Max HR: 156 Avg HR: 138.4

Independent Run. 💥🇺🇸
NDORFNZized from Strava

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2017-07-04 Running - Elevation: Ascent+380.4 Descent-345.7 06:30 AM Weather: 69, feels like: 70 DP: 66 Humidity: 90% Wind: 4.7mph	9.00 miles 01:04:20 (7:08 min/mile)

Need to do this more often
NDORFNZized from Strava

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2017-07-04 Running - Elevation: Ascent+337 Descent-323.1 06:05 AM Weather: 67, feels like: 68 DP: 66 Humidity: 95% Wind: 4.5mph	6.06 miles 01:03:31 (10:28 min/mile)

Soppin'
NDORFNZized from Strava

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2017-07-04 Running - 5:45am Weather: In st paul 65, humid, PC	3.5 miles 00:00:00	Height: 5'2"

Happy Fourth~!

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2017-07-04 Running - Tempo Home 6:15am Weather: 58 degrees	4 miles 00:00:00	Shoe: Saucony Kinvara 4 0 miles on shoe Height: 6' 3 Weight: 175