Activity	Stats
2017-07-30 Running - One 10-miler or more per week Occasionally drive somewhere	10 miles 01:25:00 (8:30 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

Activity	Stats
2017-07-30 Running - Aerobic Zorinsky	6.13 miles 00:54:04 (8:49 min/mile)	Shoe: Brooks Launch 4 0 miles on shoe Height: 5'11

Activity	Stats
2017-07-30 Strength Training - Strength Training 24 hr Fitness	00:40:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 131 Avg HR: 107

Activity	Stats
2017-07-30 Running - Aerobic 7:30am Weather: 74* sunny	8.4 miles 01:09:20 (8:15 min/mile)	Shoe: Stinson Lite No. 3 0 miles on shoe Height: 6-00

With Nel, RJ & Bob on the Keystone/Cornhusker/Keystone loop. Dragging a bit but weather was tolerable. Good week.

Activity	Stats
2017-07-30 Running - Aerobic David City	3 miles 00:25:30 (8:30 min/mile)	Shoe: Nike LunarTempo-2 0 miles on shoe Height: 5'10

Activity	Stats
2017-07-30 Running - Mean Streets of Papillion Elevation: Ascent+347.3 Descent-301.4 9:33am Weather: 75, feels like: 75 DP: 62 Humidity: 64% Wind: 6.0mph	5.21 miles 00:50:15 (9:38 min/mile)	Shoe: Saucony Guide 9 [20170221] 0 miles on shoe

Papillion [20170730]: Another Brick for The Boy
NDORFNZized from Strava

Another Ride/Run/Ride for The Boy, Run/Jog/Run for me.

Activity	Stats
2017-07-30 Running - Aerobic Treadmill 6:30am	2.8 miles 00:30:00 (10:42 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

10 min at 6.2
30 sec at 7.4
4.5 min at 4.0
Repeated Twice

Activity	Stats
2017-07-30 Running - Long Kearney Hike and Bike Trail 5:30pm Weather: 70s	20 miles 02:25:30 (7:16 min/mile)	Shoe: Hoka one one Tracer 0 miles on shoe Height: 6 ft

Activity	Stats
2017-07-30 Running -	6.4 miles 00:00:00

Activity	Stats
2017-07-30 Running - Aerobic Jamaica North 7:00am Weather: 68 degrees	3.2 miles 00:00:00	Shoe: Saucony Kinvara 4 0 miles on shoe Height: 6' 3 Weight: 177

Activity	Stats
2017-07-30 Running - Aerobic 1:45pm	7.1 miles 01:00:00 (8:27 min/mile)	Shoe: Brooks Launch Heather 0 miles on shoe Height: 5'7

Was doing really well with eating only clean whole foods the last two weeks, but fell off the wagon yesterday. Ah well. Cheat days do me some good every so often and I still felt good throughout this run. Happy Sunday!

Activity	Stats
2017-07-30 Running - Aerobic around regency 7:01am Weather: 68F	6.54 miles 00:00:00	Shoe: grey blue omnis 0 miles on shoe

Really nice morning for a little jaunt around Regency.

Activity	Stats
2017-07-30 Running - Aerobic 9:00am	11.1 miles 01:45:00 (9:27 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9'

Watching the Hungarian GP.

Activity	Stats
2017-07-30 Running - Aerobic Zorinsky Elevation: Ascent+366.5 Descent-331.1 6:35am Weather: 63, feels like: 63 DP: 56 Humidity: 78% Wind: 5.3mph	6.02 miles 00:55:49 (9:16 min/mile)	Shoe: Brooks Ghost 10: Blue 0 miles on shoe Height: 5'8 Max HR: 196 Avg HR: 178.8

The Gospel of the 9's AN MC
NDORFNZized from Strava

Activity	Stats
2017-07-30 Aerobic	00:00:00	Height: 5'8

Activity	Stats
2017-07-30 Biking - Aerobic Columbus 9:50am	26.04 miles 01:30:31 17.26 mph	Height: 5'10

Activity	Stats
2017-07-30 Biking - Aerobic Ride Along. Elevation: Ascent+380.9 Descent-349.8 5:57am Weather: 65, feels like: 66 DP: 61 Humidity: 86% Wind: 4.3mph	16.05 miles 01:57:39 8.19 mph	Height: 5'3 Max HR: 121 Avg HR: 82.3

Ride Along. 🚴‍♀️🏃🏼🏃🏼. With A Swim Meet Stop. 🚴‍♀️🏊🏻‍♀️
NDORFNZized from Strava

I rode alongside Matt and Scotty on their long run. They killed it! I stopped at Woods and caught Molly's two races. I was lucky enough to see Theresa and hang with her at the pool. Just made my day. :) Then I hopped back on my bike and continued on. Zoomed to church with Matt and his Mom. To lunch with Matt, then back to the pool all afternoon for Gracie's swims. Shaping up to be a good day. :)

Have a great Sunday.

Activity	Stats
2017-07-30 Running - Long Big Papio/West Central Omaha Weather: 68; 73% humidity	23 miles 03:07:38 (8:09 min/mile)

Very happy with this run! Best part was late into it seeing my friend David Potach and stopping to chat with him for a few minutes.

Song of the day: "Young at Heart" by Frank Sinatra.

Activity	Stats
2017-07-30 Running - Intervals 259th St dojo Weather: near to perfect	5.5 miles 00:00:00	Shoe: Launch 3 0 miles on shoe Height: 67.5

3 mile warm up with Linda and the knucklehead Jed then 4 x 800 in 3:58, 3:51, 3:53, 3:38. 200 meter easy jog between each. I think I might be able to break 8:00 now, will give it a go this coming week.

Activity	Stats
2017-07-30 Running - Aerobic Bootys Loop 6:45am Weather: 68 Sunny	11 miles 00:00:00	Shoe: Saucony Ride 8 SilverRed 0 miles on shoe Height: 6ft

Great Morning for a run with Booty. Right knee has been a bit sore last few runs but should be able to get it fixed before next race.

Activity	Stats
2017-07-30 Running - Aerobic 6:45am	11 miles 00:00:00	Shoe: New Reds 0 miles on shoe

Very nice run this morning with Rudy!

Activity	Stats
2017-07-30 Running - Aerobic Elevator 7:00am Weather: 68 degrees s 6 cloudy humid	5.1 miles 00:00:00	Shoe: Asics GT2000 4-2 0 miles on shoe Height: 6.0

Not too bad out for the end of July. Had a hard time getting up. Saw the Auburn crew set off for home then went on a search for some coins along the parade route. One bank tossed quarters this year. Only found two along with ten pennies, not too bad considering. The David City crew was leaving as I was heading for home. Overall a pretty good fair week, time to rest up.

Activity	Stats
2017-07-30 Running - Aerobic 7:00am	8.51 miles 01:03:02 (7:24 min/mile)

Another beautiful morning at lake Z!

Activity	Stats
2017-07-30 Running - Elevation: Ascent+2080.2 Descent-1982.7 05:16 AM Weather: 58, feels like: 58 DP: 56 Humidity: 93% Wind: 5.9mph	6.12 miles 00:47:22 (7:44 min/mile)

In Colorado Springs, checking my old stomping grounds
NDORFNZized from Strava

Activity	Stats
2017-07-30 Running - Elevation: Ascent+337.2 Descent-320.5 06:30 AM Weather: 62, feels like: 62 DP: 56 Humidity: 80% Wind: 5.0mph	5.41 miles 00:59:27 (10:59 min/mile)

Morning Run
NDORFNZized from Strava