Activity	Stats
2017-07-12 Running - Aerobic Field Club Trail	9 miles 00:00:00	Height: 5'10

Activity	Stats
2017-07-12 Running - Aerobic My hood in LaVista	5.4 miles 00:50:00 (9:15 min/mile)	Shoe: NewBlueRide7 0 miles on shoe Height: 5' 9

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2017-07-12 Running - Race Plattsmouth XC Series Certified? 7:00pm Weather: 80*	3.1 miles 00:20:30 (6:36 min/mile)	Shoe: Pureflow 2 0 miles on shoe Height: 6-00

A little more tolerable as Plattsmouth races go but still soaked at the end. Hard effort, wasn't killing myself but did try to catch Coach Wilson at the end and came up a bit short.

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2017-07-12 Running - Aerobic 6:30am Weather: 80*	2.5 miles 00:00:00	Shoe: Pureflow 2 0 miles on shoe Height: 6-00

1-1/2 wu and a 1 mi cd w/RJ at Plattsmouth.

Activity	Stats
2017-07-12 Running - Elevation: Ascent+355.9 Descent-319.6 12:03am Weather: 81, feels like: 84 DP: 70 Humidity: 69% Wind: 6.1mph	5.20 miles 00:46:04 (8:51 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9' Max HR: 174 Avg HR: 154.2

Lunch Run
NDORFNZized from Strava

Activity	Stats
2017-07-12 Running - Aerobic Treadmill 5:15am	3.65 miles 00:36:00 (9:51 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

10 min @ 6.0
6 min interval (30 sec @ 10./30 sec @ 4.0)
20 min @ 6.0

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2017-07-12 Running - Aerobic Zorinsky	7.04 miles 01:00:00 (8:31 min/mile)	Shoe: Brooks Launch 4 0 miles on shoe Height: 5'11

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2017-07-12 Running - Hills David City	5 miles 00:40:45 (8:09 min/mile)	Shoe: Brooks Levitate-Blue 0 miles on shoe Height: 5'10

hills x 7

AM: weights

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2017-07-12 Running - Aerobic Zorinsky Elevation: Ascent+368.4 Descent-331.1 3:43am Weather: 80, feels like: 83 DP: 71 Humidity: 75% Wind: 5.5mph	8.01 miles 01:09:14 (8:38 min/mile)	Shoe: Brooks Ghost 10: Red 0 miles on shoe Height: 5'8 Max HR: 149 Avg HR: 125.9

Late run. Good morning GT KP CJ
NDORFNZized from Strava

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2017-07-12 Biking - Exercise Bike 6:00pm	20 miles 01:04:10 18.7 mph	Height: 6 ft

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2017-07-12 Running - Aerobic Kearney Hike and Bike Trail 4:00pm Weather: 80s cloudy and light sprinkles off and on	12 miles 01:24:50 (7:04 min/mile)	Shoe: Adidas Terrex Boost 0 miles on shoe Height: 6 ft

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2017-07-12 Running - Tempo Home 5:00pm Weather: 82 degrees	4 miles 00:00:00	Shoe: Saucony Kinvara 4 0 miles on shoe Height: 6' 3 Weight: 179

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2017-07-12 Running - Aerobic The Z gate 4:30 Weather: 79 Cloudy Humid LT. Rain	5.5 miles 00:00:00	Shoe: Saucony Ride 8 SilverRed 0 miles on shoe Height: 6ft

Legs still sore but did a light run with Booty. Really had a good time in South Dakota. Time to plan the next race?

Activity	Stats
2017-07-12 Running - Aerobic Z Gate 4:30pm	5.50 miles 00:00:00	Shoe: Glows 0 miles on shoe

Took a few days off after the race. Legs were a little tight, but didn't feel too bad.

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2017-07-12 Running - Elevation: Ascent+389 Descent-369 03:37 PM Weather: 84, feels like: 88 DP: 70 Humidity: 62% Wind: 3.7mph	4.01 miles 00:33:11 (8:16 min/mile)

Baby needed a nap
NDORFNZized from Strava

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2017-07-12 Running - Elevation: Ascent+388.2 Descent-350.5 05:55 AM Weather: 73, feels like: 74 DP: 67 Humidity: 81% Wind: 8.5mph	8.16 miles 00:59:52 (7:20 min/mile)

A return to the downtown/Missouri loop
NDORFNZized from Strava

Activity	Stats
2017-07-12 Running - Hills Omaha Streets and Trails Elevation: Ascent+146 Descent-156 1:14pm Weather: FL 92°, 86°, 5 WSW, 62%	5.63 miles 00:50:15 (8:55 min/mile)	Shoe: Saucony Guide 9 [20170221] 0 miles on shoe

Omaha [20170712]: Bucker * 5
NDORFNZized from Strava

2.75 up (easy), 5 sprints of Bucker, down (recovery)

Obviously, not as hot as yesterday, but, damn, it felt way more humid/thick.

Seeing The Beguiled tonight; do I ever stay home?

Happy Hump Day!

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2017-07-12 Running - Aerobic Big Papio	4.08 miles 00:29:09 (7:08 min/mile)	Shoe: Nike Zoom Fly 0 miles on shoe Height: 6'5''

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2017-07-12 Cross Train - 9:32am Weather: 75, feels like: 76 DP: 69 Humidity: 81% Wind: 7.1mph	00:41:02	Height: 5 10 Max HR: 184 Avg HR: 126.3 Rest HR: 45

360 Program: 2x20 min - Level 20/22 pushups/pullups/dips
NDORFNZized from Strava

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2017-07-12 Running - Elevation: Ascent+373 Descent-305 07:45 AM Weather: 75, feels like: 76 DP: 69 Humidity: 81% Wind: 7.1mph	6.50 miles 00:51:52 (7:58 min/mile)

Morning Run
NDORFNZized from Strava

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2017-07-12	5 miles 00:00:00	Height: 67.5

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2017-07-12 Running - Speed Work Scenic Elkhorn Bluffs Weather: 75 and sunny in Rio	00:00:00	Shoe: Launch 3 0 miles on shoe Height: 67.5

2 mile warm up with Linda. 1 mile warm down. 2 mile time trial on the gravel to see exactly where my fitness is on this muggy morning. 16:32 pretty slow but I'm happy with the even splits, a pr for 59 years old. A year ago I thought I'd never be able to run again. Thanks Kaci for the turnaround.
2:03, 2:05, 2:05, 2:04 (8:18) U-turn
2:05, 2:04, 2:05, 2:00 (8:14)

Activity	Stats
2017-07-12 Running - Aerobic 6:30am Weather: Yuck	6.5 miles 01:00:00 (9:13 min/mile)	Shoe: Brooks Launch Heather 0 miles on shoe Height: 5'7

This humidity is causing these xc kids to run very silently. They're not complaining though. Acclimation!

Activity	Stats
2017-07-12 Running - Aerobic House loop 6:07am Weather: Muggy	4.01 miles 00:32:28 (8:05 min/mile)	Shoe: Saucony Ride 10 0 miles on shoe Height: 5'10

Wow, not used to the humidity. That was miserable compared to CO. Forgot to wear my achilles straps but no issues so far.

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2017-07-12 Running - Aerobic regency parkway 4:46am Weather: 83F feels like 86F	7.77 miles 00:00:00	Shoe: grey blue omnis 0 miles on shoe

No, I didn't mistype the weather. 83F feels like 86F. Yes indeed.
Hydrant run for me - gave up at little bucker. If Ashley, Dave, Justin, and Jimmy weren't there, I might have stopped after 0.8.
Have a happy Wednesday! I'll definitely be smiling over lunch :).

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2017-07-12 Running - Aerobic Some Days Are Hotter Than Others. Elevation: Ascent+381 Descent-362 5:21am Weather: 73, feels like: 73 DP: 67 Humidity: 83% Wind: 8.0mph	7.51 miles 01:02:36 (8:20 min/mile)	Shoe: SauconyBreakthru2 0 miles on shoe Height: 5'3 Max HR: 165 Avg HR: 143.8

Turn The Flipping Heat Down. 😳🔥 #please
NDORFNZized from Strava

Me, Tom, The Pastor, Matt, and Scott. Super hot and sweaty. Mile 2 I felt like throwing up, but thankfully that passed, and I was fine.:) Coffee at The Mill after by myself, and then strength with Heidi.

Omaha today for lunch with Betsy. :))

Happy HumpDay.

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2017-07-12 Running - Aerobic Big Lake Trail 7:15am Weather: 80, cloudy, humid	4.3 miles 00:38:50 (9:01 min/mile)	Shoe: Merrell Trail Glove Blue 0 miles on shoe Height: 5'9

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2017-07-12 Running - Elevation: Ascent+353.9 Descent-317.9 04:27 AM Weather: 78, feels like: 78 DP: 66 Humidity: 68% Wind: 14.5mph	5.00 miles 00:48:09 (9:37 min/mile)

Even these guys were soaked this morning after the run
NDORFNZized from Strava

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2017-07-12 Running - 6:00	2 miles 00:00:00	Height: 5'2"

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2017-07-12 Running - Aerobic Regency Parkway 4:52am	9 miles 01:15:45 (8:25 min/mile)	Shoe: PureFlow5 Yellow 0 miles on shoe

With Betsy, Ashley, Dave and Jimmy. Hearing about all the recent trips made this humid run go by quick.

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2017-07-12 cross training: weights -	00:00:00

Before the run.

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2017-07-12 Running - Aerobic Papillion/LaVista Weather: 82; 66% humidity; 6 mph S wind	5 miles 00:43:08 (8:37 min/mile)

Song of the day: "Lights" by Journey. Not really a fan of theirs, but they are all stellar musicians through their many line ups. This particular song gets to my heart. Drummer Anysley Dunbar (on this track) has a super impressive resume: besides his tight drumming on Nils Lofgren's 1st album, he has worked with Jeff Beck, David Bowie, Jefferson Starship, Lou Reed and many others.

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2017-07-12 Goose -	00:00:00	Height: 6'

Tstorm in area so continued wrapping up processing 4,450 photos from vacation & wedding. :)

Likely gonna Walk rest of week, MTB & Lil' Run this weekend.

After spending time in Estes Park, I've started eyeballin' hiking a 14R, something Wandzi has done multiple times. Maybe I'll be able to recruit some folks to venture along...