Activity	Stats
2017-08-15 Running - Hills Elevation: Ascent+433 6:30am Weather: Rainy and wonderful	7.18 miles 01:00:00 (8:21 min/mile)	Shoe: Saucony Nomad 0 miles on shoe Height: 5'7

I expected to coach the kids during a threshold run today. But the head coach changed things up due to the rain and they got to do standpipe hill Tuesday repeats! I'd so much rather do these with them than by myself. They had great commentary throughout, even noticed a tree that looked like an upside down tornado, haha

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2017-08-15 Running - Aerobic Big Lake Trail 8:00am Weather: 70, cloudy	4.2 miles 00:37:40 (8:58 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

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2017-08-15 Running - Aerobic 4:00pm Weather: 86* humid	3.8 miles 00:00:00	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

PHS practice. Didn't do too much more than easy running except for core work after running which was tough. Gonna feel that tomorrow.

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2017-08-15 Running - Speed Work Mean Streets of Papillion Elevation: Ascent+161 Descent-211 7:42pm Weather: FL 86°, 82°, N wind, 69% rh	3.11 miles 00:23:35 (7:34 min/mile)	Shoe: Saucony Guide 9 [20170221] 0 miles on shoe

Papillion [20170815]: Rust Bustin'

Due to being out late on Monday, and first day of school shenanigans, I didn't get up, or run @ lunch.... so I was gonna goose.

But, had some time, so I got out for a fitness gauge 5k; I'm a ways off from anything resembling fit.

I have a sneaking suspicion that 30 ice cream cones had a hand in that. ;) Worth it? Jury's still out... ;)

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2017-08-15 Running - Aerobic David City	3 miles 00:25:30 (8:30 min/mile)	Shoe: Mizuno Wave Ekiden 10 0 miles on shoe Height: 5'10

Easy with form drills & 6 strides

beat the storm by about 5 minutes

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2017-08-15 Running - Elevation: Ascent+356 Descent-319.5 12:05am Weather: 74, feels like: 75 DP: 69 Humidity: 82% Wind: 6.0mph	5.20 miles 00:45:29 (8:44 min/mile)	Shoe: GT 2000 A 0 miles on shoe Height: 5' 9' Max HR: 166 Avg HR: 146.7

Lunch Run
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2017-08-15 Running -	9 miles 00:00:00	Shoe: NB 1980 Blue Pink A 0 miles on shoe

-

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2017-08-15 Running - Aerobic Zorinsky	4.8 miles 00:00:00	Shoe: GTS 1600 gray 0 miles on shoe

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2017-08-15 Running - Elevation: Ascent+380 Descent-347.5 03:56 PM Weather: 86, feels like: 95 DP: 74 Humidity: 67% Wind: 7.9mph	10.16 miles 01:12:37 (7:08 min/mile)

Rotisserie Chicken
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2017-08-15 Running - Aerobic Kearney Hike and Bike Trail 5:15pm Weather: 80s humid	16 miles 02:02:10 (7:38 min/mile)	Shoe: Adidas Terrex Boost 0 miles on shoe Height: 6 ft

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2017-08-15 Running - Intervals Treadmill 5:45am	4.905 miles 00:49:00 (9:59 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

W/U: 10 mins at 6.3
Intervals: (((20 sec at 9.1/10 sec at 4.0) * 8) 4 min at 4.0) - repeat 3x
C/D: 15 mins at 6.3

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2017-08-15 Running - Aerobic treadmill 4:00pm	3 miles 00:00:00	Shoe: Pink Saucony 0 miles on shoe

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2017-08-15 Running - Elevation: Ascent+319.2 Descent-305.7 6:50am Weather: 67, feels like: 68 DP: 64 Humidity: 88% Wind: 3.6mph	8.54 miles 00:52:06 (6:06 min/mile)

2mile warm up 1x3 miles, 1 mile AR, 1x2 miles 2 mile cool down (watch died)
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5:30, 5:28, 5:25

5:29, 5:26

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2017-08-15 Running - Elevation: Ascent+365.8 Descent-298 11:21 AM Weather: 69, feels like: 70 DP: 66 Humidity: 89% Wind: 5.8mph	7.26 miles 00:55:47 (7:41 min/mile)

Offtrack Track Tuesday (3x1mi)
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2017-08-15 Running - Elevation: Ascent+303.2 Descent-295.4 11:41 AM Weather: 73, feels like: 74 DP: 69 Humidity: 87% Wind: 6.1mph	4.67 miles 00:43:06 (9:13 min/mile)

Got the letter from the dermatologist (yippee) but not an all clear (boo). Superficial skin cancer. What does that mean? 4 month return visit rather than 12 and that pesky Big C is still lurking around.
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2017-08-15 Running - Aerobic Track Elevation: Ascent+374.8 Descent-348.8 4:46am Weather: 68, feels like: 68 DP: 63 Humidity: 86% Wind: 3.7mph	9.01 miles 01:15:54 (8:25 min/mile)	Shoe: Brooks Ghost 10: Blue 0 miles on shoe Height: 5'8 Max HR: 188 Avg HR: 162.5

5, 4, 3, 2, 1 (8:48, 6:53, 4:48, 3:14, 1:29) KP CJ MC
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2017-08-15 Running - Intervals 8:00am Weather: 70* humid	8.3 miles 01:03:20 (7:37 min/mile)	Shoe: Pure Connect 0 miles on shoe Height: 6-00

First Hanson's speed workout but I kept it on LaPlatte Rd. gravel and used GPS instead of going to the track. 12 x 400 w/60 sec jog between. Goal: 90
90/90/92/89/91/89/90/87/86/90/89/89/88 (yes...miscounted and did 13). Very happy with workout. Not sure I was ready to do that.

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2017-08-15 Running - mcm, 96, sucker 5:00am Weather: In st paul 59, clear	3.5 miles 00:00:00	Height: 5'2"

better run today. Still creaky.

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2017-08-15 Swimming - Aerobic 6:30am	2.4 miles 00:00:00

4200 yards solo. Was awake for 2 hours in the middle of the night, so I decided to stay in bed until 6 and swim a little late today.
Gracie starts her junior year tomorrow and we are 10 days out from our trip to NY for Danny.

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2017-08-15 Running - Intervals HoodChalcoOther Elevation: Ascent+377.2 Descent-356.2 5:07am Weather: 68, feels like: 68 DP: 64 Humidity: 87% Wind: 3.5mph	7.41 miles 00:54:57 (7:24 min/mile)	Shoe: Asics GT-3000 4 - B/L/S 0 miles on shoe Height: 5 10 Max HR: 181 Avg HR: 156.4 Rest HR: 44

7.41/mi - 7:25/min Intervals (8x800 - 1:30/min AR)
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I started doing "track" workouts, about a month ago, around a half-mile loop I found in the neighboring neighborhood. I like that there are 2 hills in the loop that challenges the workout that much more. Plus, I don't have an actual track close enough to my house.

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2017-08-15 Running - Aerobic Fossil Ridge loop 5:01am Weather: 59	6.31 miles 00:52:36 (8:20 min/mile)	Shoe: Saucony Ride 9 0 miles on shoe Height: 5'10

Weather channel said rain was just stopping so I ran. Less than a mile from my place the roads were completely dry so could have biked. Felt good either way. Pretty nice morning.

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2017-08-15 Elliptical - 04:45 AM Weather: 68, feels like: 68 DP: 63 Humidity: 86% Wind: 3.7mph	0.00 miles 00:57:00 (8:25 min/mile)	Height: 5'3

Elliptical. #party
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2017-08-15 Running - Elevation: Ascent+398 Descent-378.5 05:09 AM Weather: 70, feels like: 71 DP: 67 Humidity: 90% Wind: 3.4mph	4.08 miles 00:35:31 (8:42 min/mile)

Shakeout
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2017-08-15 Running - Intervals Halleck Park/West Papio/mill	10.5 miles 01:19:44 (7:35 min/mile)

1.5 WU (mill)
5 x 2000 meters w/3 minute recovery jogs
3 x 200 meters w/200 meter recoveries
.4 mile CD (out of time!)

Thanks to Carl for the Halleck Park recommendation. Just watch out for the speed bumps in the dark.

Song of the day: "So Lonely" by the Police. Tighter than tight, fun, smart, inventive, reggae meets punk meets virtuoso power trio. And Stewart Copeland is a genius.

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2017-08-15 Running - Aerobic Water Totter 6:00am Weather: 67 degrees e 6 cloudy humid	3.3 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0