Activity	Stats
2017-08-12 Running - Occasionally drive somewhere	3 miles 00:28:00 (9:20 min/mile)	Shoe: NewBlueRide7 0 miles on shoe Height: 5' 9

Activity	Stats
2017-08-12 Running - Aerobic Mean Streets of Papillion Elevation: Ascent+347.3 Descent-301.6 11:54am Weather: 76, feels like: 76 DP: 58 Humidity: 54% Wind: 4.3mph	5.01 miles 00:43:18 (8:38 min/mile)	Shoe: Saucony Guide 9 [20170221] 0 miles on shoe

Papillion [20170812]: Dad by foot, Boy by bike
NDORFNZized from Strava

Activity	Stats
2017-08-12 Running - Just Running Zorinsky 9:10am	5.5 miles 00:47:26 (8:37 min/mile)	Shoe: Brooks Adrenaline GTS 16 0 miles on shoe Height: 6' 4 Max HR: 166 Avg HR: 147

Activity	Stats
2017-08-12 Running - Elevation: Ascent+367.2 Descent-348.7 2:12am Weather: 79, feels like: 79 DP: 59 Humidity: 51% Wind: 3.7mph	1.02 miles 00:11:08 (10:54 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9' Max HR: 139 Avg HR: 126.8

Afternoon Run with Eme
NDORFNZized from Strava

Activity	Stats
2017-08-12 Running -	12 miles 00:00:00	Shoe: NB 630 Blue Orange A 0 miles on shoe

Strength circuit at Y.

Activity	Stats
2017-08-12 Running - Aerobic Zorinsky Elevation: Ascent+379.2 Descent-319.3 5:03am Weather: 60, feels like: 60 DP: 56 Humidity: 87% Wind: 1.3mph	20.49 miles 02:52:36 (8:25 min/mile)	Shoe: Brooks Ghost 10: Blue 0 miles on shoe Height: 5'8 Max HR: 191 Avg HR: 161.9

Knock it out KH RS KP
NDORFNZized from Strava

Activity	Stats
2017-08-12 Running - Aerobic 9:00am Weather: 65*	7 miles 00:54:23 (7:46 min/mile)	Shoe: Hoka Bondi 4 0 miles on shoe Height: 6-00

MoPac trail with Madison and a couple guys. Ran together for first half with easy first mile and then in the 7:45 range. Madison and I ran 7:30's from the turn to home. Felt very comfortable.

Activity	Stats
2017-08-12 Running - Elevation: Ascent+367.3 Descent-334 8:03am Weather: 62, feels like: 62 DP: 57 Humidity: 83% Wind: 1.7mph	13.10 miles 01:58:35 (9:03 min/mile)	Shoe: GT 2000 A 0 miles on shoe Height: 5' 9' Max HR: 158 Avg HR: 141.9

Morning Run
NDORFNZized from Strava

Great weather!

Activity	Stats
2017-08-12 Running - Aerobic YMCA Weather: Indoor	7.12 miles 01:00:00 (8:25 min/mile)	Shoe: Mizzuno Wave Inspire 12 0 miles on shoe Height: 6'-2

Easy run for one hour on the treadmill.

Activity	Stats
2017-08-12 Running - Elevation: Ascent+257.8 Descent-219.7 06:36 AM Weather: 54, feels like: 54 DP: 53 Humidity: 95% Wind: 1.6mph	10.00 miles 01:32:17 (9:13 min/mile)

Pretty good 10 miler on the Cedar River Trail in Cedar Rapids. Love this trail. Couple miles sub 9 - too fast but encouraging.
NDORFNZized from Strava

Activity	Stats
2017-08-12 Running - Aerobic David City	6 miles 00:49:30 (8:15 min/mile)	Shoe: Brooks Neuro 3 0 miles on shoe Height: 5'10

Easy turned into Progression.

Activity	Stats
2017-08-12 Running - Long Hood/Chalco/Other Elevation: Ascent+369.5 Descent-333.3 8:59am Weather: 67, feels like: 67 DP: 58 Humidity: 73% Wind: 3.3mph	10.26 miles 01:26:56 (8:28 min/mile)	Shoe: Asics GT-3000 4 - B/L/S 0 miles on shoe Height: 5 10 Max HR: 171 Avg HR: 152.2 Rest HR: 53

10.24/mi - 8:28/min Long w/ push-ups (last 1.5/mi w/ Charlie)
NDORFNZized from Strava

Activity	Stats
2017-08-12 Running - Long 10:00am	13.1 miles 01:43:00 (7:51 min/mile)	Shoe: Brooks Pure Cadence 0 miles on shoe Height: 5'7

3rd annual Knox County Fair solo half marathon. Love that feeling where I feel like I'm flying at the end of my run.

Activity	Stats
2017-08-12 Running - Race 100th Meridian 5k Certified? No 8:00am Weather: 62 degrees se 6 partly cloudy humid	3.1 miles 00:28:59 (9:20 min/mile)	Shoe: Asics GT2000 4-2 0 miles on shoe Height: 6.0

Back to where my racing got its start. Nice morning, bit humid. Off to visit a winery near Ash Hollow. It will be a quick trip unfortunately.

Activity	Stats
2017-08-12 Running - Aerobic Cozad NE 7:30am Weather: 62 degrees se 6 partly cloudy humid	1.5 miles 00:00:00	Shoe: Asics GT2000 4-2 0 miles on shoe Height: 6.0

wu / cd

Activity	Stats
2017-08-12 Running - Elevation: Ascent+408.4 Descent-341.4 07:58 AM Weather: 62, feels like: 62 DP: 57 Humidity: 84% Wind: 1.8mph	18.15 miles 02:05:32 (6:54 min/mile)

Long run with a little salt and a little pepper
NDORFNZized from Strava

Activity	Stats
2017-08-12 Running - Elevation: Ascent+393.1 Descent-351 05:45 AM Weather: 58, feels like: 58 DP: 56 Humidity: 93% Wind: 1.6mph	16.06 miles 01:47:39 (6:42 min/mile)

Can't beat an August like this
NDORFNZized from Strava

Activity	Stats
2017-08-12 Swimming - Aerobic 5:50am	2.65 miles 00:00:00

"team decides" workout day. made us really appreciate all the work that Pat does in writing 3 workouts a week for us.
4650 yards.

Activity	Stats
2017-08-12 Running - Aerobic Zorinsky & Beyond 7:00am Weather: 60 sunny	7.5 miles 00:00:00	Shoe: Saucony Ride 8 SilverRed 0 miles on shoe Height: 6ft

Great day for a run. Lake was crowded this morning. Nice to see everybody.

Activity	Stats
2017-08-12 Running - Aerobic Zorinsky and Beyond	7.50 miles 00:00:00	Shoe: Glows 0 miles on shoe

Nice run with Rudy.

Activity	Stats
2017-08-12 Running - hills 6:00am Weather: In st paul 55, nice	3 miles 00:00:00	Height: 5'2"

Saturday hills!

6x Gramsie hill. call me huff and puff.

got it done

Activity	Stats
2017-08-12 Running - Aerobic Pre Work Work. Elevation: Ascent+411.8 Descent-367.9 4:39am Weather: 59, feels like: 59 DP: 56 Humidity: 91% Wind: 1.6mph	8.01 miles 01:05:03 (8:07 min/mile)	Shoe: SauconyBreakthru2 0 miles on shoe Height: 5'3 Max HR: 190 Avg HR: 142.8

"8 Is Enough"--DrMO 😕
NDORFNZized from Strava

Started out feeling ok. Buuuuuuttt, long day at work, followed by one too many libations last night at Zipline, and barely four hours of shut eye, caught up with me and my foot. I listened and cut it back to 8 miles this morning. Happy that I did. This one was a stinker.

Now at work. :))

Happy Saturday.

Activity	Stats
2017-08-12 Running - Elevation: Ascent+379.2 Descent-331 04:53 AM Weather: 61, feels like: 61 DP: 56 Humidity: 86% Wind: 1.2mph	12.08 miles 01:44:02 (8:36 min/mile)

The Kevin
NDORFNZized from Strava

Activity	Stats
2017-08-12 Running - Elevation: Ascent+345.6 Descent-336.3 07:00 AM Weather: 59, feels like: 59 DP: 55 Humidity: 88% Wind: 1.1mph	1.00 miles 00:11:40 (11:40 min/mile)

Mile with the boys (Austin's first full mile!)
NDORFNZized from Strava

Activity	Stats
2017-08-12 Running - Aerobic Ralston/LaVista Weather: 61; 94% humidity	5 miles 00:42:31 (8:30 min/mile)

Song of the day: "Tumbleweed" by Toni Price.

Activity	Stats
2017-08-12 Running - Aerobic School Loop 5:00am Weather: 59 degrees sse 6 partly cloudy humid	4.2 miles 00:00:00	Shoe: Asics GT2000 4-2 0 miles on shoe Height: 6.0

Ankle test, still there. Nice morning so far. Lots of activity in town for an early Saturday morning.