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2017-07-09 Running -	2 miles 00:00:00

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2017-07-09 Running - Aerobic	7 miles 00:00:00	Height: 5'10

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2017-07-09 Running - Aerobic David City	3 miles 00:25:30 (8:30 min/mile)	Shoe: Brooks Levitate-Blue 0 miles on shoe Height: 5'10

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2017-07-09 Running - Aerobic Lifetime	3.21 miles 00:30:00 (9:20 min/mile)	Shoe: Brooks Launch 4 0 miles on shoe Height: 5'11

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2017-07-09 Running - Aerobic	8.2 miles 01:14:00 (9:01 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9'

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2017-07-09 Running - Intervals Treadmill 2:00pm	4.085 miles 00:45:00 (11:00 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

10 min warm up at 6.0
25 min intervals (20 secs at 7.0 - 40 secs at 6.0)
10 min cool down at 6.0

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2017-07-09 Biking - Aerobic Weather: 72 Sunny	13.48 miles 00:58:39 13.79 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Drove 750 miles the day before. Got a short ride with a friend before completing the remaing 400 miles of the trip.

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2017-07-09 Running - Aerobic 7:30am	8.5 miles 00:00:00	Shoe: PureFlow5 Red 0 miles on shoe

6 miles of running and 2.5 walking with my wife

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2017-07-09 Running - Race Elevation: Ascent+359 Descent-354.9 Lincoln Mile Certified? Yes 8:30am Weather: 80, feels like: 83 DP: 69 Humidity: 68% Wind: 6.3mph	1 miles 00:05:02 (5:02 min/mile)	Shoe: Saucony Zealot 0 miles on shoe Height: 5'8 Max HR: 148 Avg HR: 139.9

Lincoln Mile JL BW AM
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2017-07-09 Running - Race Running out of town today Lincoln Mile Certified? Yes	1 miles 00:05:54 (5:54 min/mile)	Shoe: Saucony Type A Racer 0 miles on shoe Height: 5' 9

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2017-07-09 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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2017-07-09 Biking - Outdoor Cycling Mostly W Papio & Keystone Elevation: Ascent+346.8 Descent-290.9 7:51am Weather: 74, feels like: 75 DP: 67 Humidity: 77% Wind: 4.7mph	21.01 miles 02:09:18 9.75 mph	Shoe: Diamondback Insight Two 0 miles on shoe

Papillion [20170709]: Two Wheelin' w/ Da Boss
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Slept in, went on a bike ride w/ April.
SOOOOOOOOOOOOOOOOOOOOOOO many people out on Keystone!

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2017-07-09 Running - Aerobic 11:30am Weather: 77* overcast	4 miles 00:31:30 (7:52 min/mile)	Shoe: Hoka Bondi 4 0 miles on shoe Height: 6-00

Stopped at Robbins Island for another run down memory lane. Did a loop of Foot Lake and then up to the top of the walking bridge over the tracks. Lots of time spent on this course. Soreness from tubing was not really a factor while running but I'm pretty sore.

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2017-07-09 Running - Long 12:30pm Weather: Freaking hot	18 miles 02:55:00 (9:43 min/mile)	Shoe: Brooks Launch Heather 0 miles on shoe Height: 5'7

Evidently very tired from yesterday's race and slept through everything this morning so then I had to pay the piper with this heat. Did the first 3 outside thinking I'd loop by my house every few miles, but that was miserable, so I took my water, ice, and nutrition up to the school's gym and did treadmill for the rest. It's not air conditioned, but I at least had that water and ice and a fan in front of me. Had to take a few walk breaks. Glad that's done!

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2017-07-09 Running - Aerobic around regency 7:00am Weather: 70ish and warm	6.56 miles 00:00:00	Shoe: grey blue omnis 0 miles on shoe

Solo run listening to This American Life about magic. Learned how David Copperfield made the Statue of Liberty disappear in 1983 :). Also saw 5 turkeys, one baby turkey (a poult, as I found out), and a hawk.
Have a good Sunday!

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2017-07-09 Running - Aerobic Neighborhood 10:36am Weather: 89, sunny	4.01 miles 00:32:05 (8:00 min/mile)	Shoe: Saucony Ride 9 0 miles on shoe Height: 5'10

Golfed 18 yesterday. Shot my best 9 hole total on the front. Gave it all away on the back (40, 57). Felt good running this morning.

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2017-07-09 Aerobic	00:00:00	Height: 5'8

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2017-07-09 Running - Long Soup City. Elevation: Ascent+403 Descent-356.5 4:50am Weather: 68, feels like: 69 DP: 63 Humidity: 85% Wind: 4.9mph	10.00 miles 01:21:21 (8:08 min/mile)	Shoe: SauconyBreakthru2 0 miles on shoe Height: 5'3 Max HR: 166 Avg HR: 145.9

Going Long Instead. 😊 #goodcall🌟
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Decided last night at 10pm, as I stared at my foot, that racing the Lincoln Mile would be predictably something I would do. So, I listened and just decided to mix things up and play it safe. Up and out early. First mile felt like shit. Then, I found a rhythm. Just what the doctor ordered. :). Much needed. So soppin wet at the end.

Then, my favorite thing. Cheering on those I love. It was a great day for my favorite race. Matt second. Molly second. Gracie first.(<---that girl:). Boom. :)). Love the LNK mile.

Congrats to all the racers. Good stuff.

Happy Sunday.

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2017-07-09 Running - Elevation: Ascent+359 Descent-355 08:50 AM Weather: 80, feels like: 83 DP: 68 Humidity: 65% Wind: 6.7mph	0.84 miles 00:08:41 (10:20 min/mile)	Height: 5'8 Max HR: 147 Avg HR: 136.3

Cool down JL
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2017-07-09 Running - Elevation: Ascent+359 Descent-355 08:05 AM Weather: 75, feels like: 75 DP: 65 Humidity: 72% Wind: 5.7mph	1.04 miles 00:08:48 (8:27 min/mile)	Height: 5'8 Max HR: 139 Avg HR: 131.3

Warm up JL
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2017-07-09 Running - Elevation: Ascent+359.2 Descent-356 08:53 AM Weather: 80, feels like: 83 DP: 67 Humidity: 65% Wind: 6.8mph	1.01 miles 00:11:05 (10:58 min/mile)

Morning Run
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2017-07-09 Running - Elevation: Ascent+359 Descent-355 08:30 AM Weather: 80, feels like: 83 DP: 69 Humidity: 68% Wind: 6.3mph	1.04 miles 00:04:57 (4:45 min/mile)

Morning Run
NDORFNZized from Strava

Activity	Stats
2017-07-09 Running - Elevation: Ascent+382.8 Descent-355.8 07:40 AM Weather: 75, feels like: 76 DP: 66 Humidity: 74% Wind: 5.2mph	3.43 miles 00:25:07 (7:19 min/mile)

Morning Run
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2017-07-09 Running - Standing Bear	5.4 miles 00:00:00	Shoe: GTS 1600 gray 0 miles on shoe

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2017-07-09 Running - Race Lincoln Mile Certified? 8:00am Weather: 72 degrees sw 4 clear humid	1.0 miles 00:08:17 (8:17 min/mile)	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

Ugh. Got it done. Good to see several friends. Some excellent racing by them.

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2017-07-09 Running - Aerobic Lincoln NE 7:00am Weather: 72 degrees sw 4 clear humid	3.0 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

wu / cd

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2017-07-09 Running - Long Big Papio/West Central Omaha Weather: 70; 94% humidity	22 miles 03:00:59 (8:13 min/mile)

This was a really good run for me. As the heat and sun increased, I kept thinking "Berlin, Berlin, Berlin" and had a strong last half. Last Sunday's long run was a struggle from start to finish for whatever reason. On race day, I have to go with however I am feeling physically and emotionally.

Song of the day: "I Do" by Lisa Loeb.

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2017-07-09 Running - Intervals track 7:00am Weather: in st paul 67, cloudy, getting dark	4 miles 00:00:00	Height: 5'2"

4 x 800

last one dropped off quite a bit.

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2017-07-09 Running - Elevation: Ascent+311.4 Descent-306 07:24 AM Weather: 69, feels like: 69 DP: 63 Humidity: 82% Wind: 4.5mph	5.00 miles 00:47:39 (9:31 min/mile)	Height: 6' Max HR: 130 Avg HR: 95.6

Run w the WassEone
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Activity	Stats
2017-07-09 Running - Elevation: Ascent+336.8 Descent-323.1 06:06 AM Weather: 68, feels like: 68 DP: 64 Humidity: 86% Wind: 3.6mph	5.57 miles 01:00:31 (10:51 min/mile)

Too humid to go very far.
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