Activity	Stats
2017-07-29 Running - Aerobic My hood in LaVista	2 miles 00:20:00 (10:00 min/mile)	Shoe: SauconyGreyKinv. racer 0 miles on shoe Height: 5' 9

Activity	Stats
2017-07-29 Running - 10:30am	10.1 miles 01:40:44 (9:58 min/mile)	Shoe: NB 630 Blue Orange A 0 miles on shoe

6 strides. Strength circuit at Y.

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2017-07-29 Running - Race BHSU Camp Race Certified? No 8:00am Weather: 70* sunny	3.1 miles 00:18:44 (6:02 min/mile)	Shoe: Racer ST5 0 miles on shoe Height: 6-00

Pretty happy with my run after a fairly tough week, esp. the last couple days. 6:13/6:16/5:52 Kind of in no man's land after 2 but actually picked it up (but not hard to do coming down the Spearfish Canyon highway). 15:44 age grade.

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2017-07-29 Running - Aerobic 7:30am Weather: 70* sunny	3.6 miles 00:00:00	Shoe: Racer ST5 0 miles on shoe Height: 6-00

Easy warmup and cooldown around Spearfish campground. Feeling a little rough to start. Can feel yesterday's bike ride in my calves.

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2017-07-29 Running - Aerobic Elwood	5 miles 00:39:15 (7:51 min/mile)	Shoe: NB XC 900 v2-1 0 miles on shoe Height: 5'10

6 x 100 (300 jog)

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2017-07-29 Running - Mean Streets of Papillion Elevation: Ascent+354 Descent-322.4 12:45pm Weather: 79, feels like: 79 DP: 64 Humidity: 60% Wind: 7.8mph	3.60 miles 00:33:43 (9:21 min/mile)	Shoe: Saucony Guide 9 [20170615] 0 miles on shoe

Papillion [20170729]: I Ran, The Boy Bricked
NDORFNZized from Strava

Keaton's doing Papio Rec's "Last Try of Summer Kids Triathlon", so we've been doing some specificity of training; this is his first "brick" workout.

Him	Ride - Run - Ride
Me	Run - Walk/Jog - Run

Rode to PLV track, ran there, rode back home; he likes the bike part better. ;)

Activity	Stats
2017-07-29 Running - Elevation: Ascent+343.3 Descent-325.6 8:38am Weather: 69, feels like: 70 DP: 63 Humidity: 81% Wind: 7.7mph	3.21 miles 00:28:31 (8:53 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9' Max HR: 155 Avg HR: 137.8

Morning Run
NDORFNZized from Strava

Activity	Stats
2017-07-29 Running - Long 7:00am	9 miles 00:00:00	Shoe: Adrenaline GTS 17 Silver/Purpl 0 miles on shoe

Activity	Stats
2017-07-29 Running - Aerobic Zorinsky Elevation: Ascent+379.2 Descent-319.3 5:02am Weather: 63, feels like: 64 DP: 62 Humidity: 95% Wind: 4.4mph	22.45 miles 03:11:46 (8:32 min/mile)	Shoe: Brooks Ghost 10: Red 0 miles on shoe Height: 5'8 Max HR: 163 Avg HR: 134

Phone numbers just increased by 1 RS KP SH
NDORFNZized from Strava

Activity	Stats
2017-07-29 Running - Aerobic House loop 4:58pm	4.1 miles 00:32:15 (7:51 min/mile)	Shoe: Saucony Ride 10 0 miles on shoe Height: 5'10

Figured I might as well do a few miles post-pool since I needed to shower anyway.

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2017-07-29 Running - Long Roads and trails by Cheney SP, ks 12:30pm Weather: 70-80s	30 miles 03:44:00 (7:28 min/mile)	Shoe: Adidas Terrex Boost 0 miles on shoe Height: 6 ft

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2017-07-29 Biking - Aerobic Columbus 8:38am	30.2 miles 01:42:18 17.71 mph	Height: 5'10

Activity	Stats
2017-07-29 Swimming - Aerobic 5:50am	2.7 miles 00:00:00

Good little swim with Pat and Erica. 4700 yards. Pat sent out a video about the freestyle "catch" so I spent a lot of time today working on improving mine :).
Enjoy your day!

Activity	Stats
2017-07-29 Running - Long 6:30am Weather: 70s, humidity 75%, DP 66�, wind 8 mph	20.01 miles 02:49:06 (8:27 min/mile)	Shoe: Brooks Launch Heather 0 miles on shoe Height: 5'7

Miles 11-14 at GMP: 7:47, 7:47, 7:43, 7:44.

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2017-07-29 Running - Aerobic Zorinsky and Beyond 8:15am	7.75 miles 00:00:00	Shoe: New Reds 0 miles on shoe

Happy Saturday!

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2017-07-29 Running - Just Running Zorinsky 8:35am	4.6 miles 00:38:55 (8:27 min/mile)	Shoe: Brooks Adrenaline GTS 16 0 miles on shoe Height: 6' 4 Max HR: 173 Avg HR: 150

Activity	Stats
2017-07-29 Ride - Elevation: Ascent+363.1 Descent-335.1 09:10 AM Weather: 69, feels like: 70 DP: 62 Humidity: 77% Wind: 8.4mph	6.70 miles 00:35:44 (5:20 min/mile)	Height: 5' 9' Max HR: 161 Avg HR: 128.1

Morning Ride
NDORFNZized from Strava

Activity	Stats
2017-07-29 Ride - Elevation: Ascent+363.1 Descent-335 08:06 AM Weather: 66, feels like: 67 DP: 61 Humidity: 85% Wind: 7.1mph	6.72 miles 00:28:58 (4:18 min/mile)	Height: 5' 9' Max HR: 132 Avg HR: 109.9

Morning Ride
NDORFNZized from Strava

Activity	Stats
2017-07-29 Running - Elevation: Ascent+311.4 Descent-307 09:09 AM Weather: 70, feels like: 70 DP: 63 Humidity: 78% Wind: 8.4mph	4.02 miles 00:34:00 (8:27 min/mile)	Height: 6' Max HR: 173 Avg HR: 144.8

Weekend Warrior Wun #smoooV
NDORFNZized from Strava

Activity	Stats
2017-07-29 Running - Long 84th Street. Elevation: Ascent+415.8 Descent-387 5:13am Weather: 64, feels like: 64 DP: 62 Humidity: 95% Wind: 3.6mph	10.01 miles 01:21:52 (8:10 min/mile)	Shoe: SauconyBreakthru2 0 miles on shoe Height: 5'3 Max HR: 163 Avg HR: 146.2

5 Miles To Mopac. 🏃🏼‍♀️ #mapping
NDORFNZized from Strava

This was hard and I couldn't wait to be done. Stomach issues. Foot and hip probs. Sweat storm. Now I'm Finish Judge at swim meet. Flipping tough job! And I got stung by a bee. :.(. Other than that, it's swell.

Girls are doing well. :)

Happy Saturday.

Activity	Stats
2017-07-29 Running - Long Zorinsky	14 miles 01:47:44 (7:41 min/mile)

Nice long run to start the day. Passed Brian Kelly a couple time. Ran with Haug for a bit and saw Colin Morrissey toward the end. It's been a crazy first week of marathon training. Hopefully things settle down a bit now. ;-)

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2017-07-29 Running - Aerobic Elevator 7:00am Weather: 67 degrees e 6 partly cloudy humd	3.7 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Apparently it rained after we got home from the fair last night, didn't hear a thing. Day two was better than day one. Low numbers for the race but it went well so that's a plus, and it's done for this year except for putting things away. Last day of fair today.

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2017-07-29 Running - Elevation: Ascent+379.2 Descent-331.1 04:38 AM Weather: 63, feels like: 64 DP: 62 Humidity: 95% Wind: 4.7mph	14.01 miles 01:57:40 (8:23 min/mile)

Barn Owl
NDORFNZized from Strava

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2017-07-29 Running - Elevation: Ascent+334.8 Descent-323.2 06:31 AM Weather: 62, feels like: 63 DP: 61 Humidity: 94% Wind: 5.5mph	5.20 miles 00:57:15 (11:00 min/mile)

With Mike. Real easy.
NDORFNZized from Strava

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2017-07-29 Running - open space 5:45am Weather: in st paul 62, clear	4 miles 00:00:00	Height: 5'2"

nice run today.

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2017-07-29 Running - Aerobic Ralston/LaVista Weather: 70; 88% humidity	7 miles 00:59:25 (8:29 min/mile)

Song of the day: "End of the Line" by the Traveling Wilburys.