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2017-08-19 Running - Race Occasionally drive somewhere Arrows to Aerospace Certified? Yes	1 miles 00:05:41 (5:41 min/mile)	Shoe: Saucony Type A Racer 0 miles on shoe Height: 5' 9

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2017-08-19 Running - Warm-up/cool-down Occasionally drive somewhere	2 miles 00:20:00 (10:00 min/mile)	Shoe: Saucony Type A Racer 0 miles on shoe Height: 5' 9

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2017-08-19 Running - Just Running Zorinsky 9:30am	7.5 miles 01:03:47 (8:30 min/mile)	Shoe: Brooks Adrenaline GTS 16 0 miles on shoe Height: 6' 4 Max HR: 171 Avg HR: 150

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2017-08-19 Swimming - 5:05am	2.67 miles 00:00:00

with Pat. main set - 16x100 on 1:25. Whew.
4700 yards total

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2017-08-19 Running - Race Kearney Eclipse 5k Certified? No 9:00am Weather: 84 degrees se 6 partly cloudy humid	3.1 miles 00:33:21 (10:45 min/mile)	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Seemed like a good idea when I signed up for this. Didn't plan on mowing the yard or biking the 20 miles or the heat. Figured I would just walk it but before we started there was lightning to the north. Alternated running and walking, didn't feel too bad. Lots of lightning to the west before we were done. Started raining before I got out of town and ran out of it about 20 miles west. This was part of a day long event, kayaking in the morning, trail biking in the afternoon, the 5k at night. Gave away round trip plane tickets and a kayak to the overall winner.

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2017-08-19 Running - Aerobic Kearney NE 8:30pm Weather: 84 degrees se 6 partly cloudy humid	1.5 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

wu / cd

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2017-08-19 Running - Aerobic	3.3 miles 00:00:00	Height: 6-00

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2017-08-19 Running -	3 miles 00:00:00

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2017-08-19 Running -	3.4 miles 00:00:00	Shoe: GTS 1600 blue 0 miles on shoe

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2017-08-19 Biking - Long Genoa out and back 3:31pm Weather: 83, ESE 10, Sunny	51.38 miles 02:53:34 17.76 mph	Height: 5'10

Screwed up and saved my workout at about 38 miles. First 25 was fun until I had to turn around into the wind. Had 5 miles of absolutely no fun and then it was more crossing. Two stops for gatorade and then water at miles 30 and 38.

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2017-08-19 Running - Long Big Papio	10.13 miles 01:18:27 (7:44 min/mile)	Shoe: Nike Zoom Fly 0 miles on shoe Height: 6'5''

Planned 13 and made it 10. Really underestimated the heat and my general running ability

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2017-08-19 Biking - Johnson Lake 3:12pm Weather: 95 degrees se 12 clear humid	00:00:00 0 mph	Height: 6.0

Had to check out the ride a little bit more. 3 cars going my way, 3 motorcycles, 2 runners, 1 walker, 1 other bicyclist.

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2017-08-19 Running -	10.2 miles 01:37:00 (9:30 min/mile)	Shoe: GT 2000 A 0 miles on shoe Height: 5' 9'

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2017-08-19 Running - Workout 9:15am Weather: Really humid	14 miles 02:17:42 (9:50 min/mile)	Shoe: NB 101 A 0 miles on shoe

XC workout at Ponky. 2 miles easy at home. 1.5 mile warm up on golf course. 6 x 1200 meters with Harvey on dirt cart paths with 90 sec jog rest.

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2017-08-19 Biking - Archway trail Kearney NE 10:30am Weather: 72 degrees se 9 clear humid	00:00:00 0 mph	Height: 6.0

Test ride to check out the new bike smell before I came home with it. Lots of people using the trail, some using the entire width of it. :)

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2017-08-19 Running - Race Eclipse 5k Certified? No 8:05am Weather: 65 degrees se 4 clear humid	3.1 miles 00:30:12 (9:44 min/mile)	Shoe: Asics GT2000 4-2 0 miles on shoe Height: 6.0

This would have been more comfortable at 7.

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2017-08-19 Running - Aerobic Ravenna NE Weather: 65 degrees se 4 clear humid	1.5 miles 00:00:00	Shoe: Asics GT2000 4-2 0 miles on shoe Height: 6.0

wu / cd

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2017-08-19 Running - Aerobic NE and IA, via The Bob. Elevation: Ascent+305 Descent-293.1 6:16am Weather: 61, feels like: 61 DP: 58 Humidity: 90% Wind: 1.7mph	6.13 miles 00:50:32 (8:14 min/mile)	Shoe: Saucony Guide 9 [20170615] 0 miles on shoe

Omaha [20170819]: Two States via The Bob
NDORFNZized from Strava

Linny & MO we're in town, SOOO group run, from Lewis & Clark Landing., to Iowa (turn around just after Ameristar) and back, via THE BOB!

Mollak was able to join us; but, he did NOT bring Elle. ;)

It's Live Music Saturday; enjoy!!!

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2017-08-19 Running - Aerobic Zorinsky Elevation: Ascent+379.2 Descent-319.3 5:03am Weather: 62, feels like: 62 DP: 59 Humidity: 89% Wind: 1.5mph	24.45 miles 03:26:23 (8:26 min/mile)	Shoe: Brooks Ghost 10: Red 0 miles on shoe Height: 5'8 Max HR: 155 Avg HR: 127.4

Packed trail KP RS KH SE JG
NDORFNZized from Strava

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2017-08-19 Running - Elevation: Ascent+354.8 Descent-292.2 05:50 AM Weather: 61, feels like: 61 DP: 58 Humidity: 89% Wind: 1.5mph	20.21 miles 02:33:58 (7:37 min/mile)

Carl says, "eat a sandwich"
NDORFNZized from Strava

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2017-08-19 Running - Elevation: Ascent+381.8 Descent-345.7 06:07 AM Weather: 61, feels like: 61 DP: 58 Humidity: 92% Wind: 1.9mph	15.02 miles 01:41:25 (6:45 min/mile)

Morning Run
NDORFNZized from Strava

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2017-08-19 Running - Elevation: Ascent+384.3 Descent-356.8 08:08 AM Weather: 62, feels like: 62 DP: 60 Humidity: 91% Wind: 1.4mph	3.03 miles 00:27:52 (9:11 min/mile)

Morning Run
NDORFNZized from Strava

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2017-08-19 Running - Leg Speed 9 x 30	10 miles 01:31:45 (9:10 min/mile)	Shoe: NB XC 900 v2-1 0 miles on shoe Height: 5'10

w/u
4 strides
9 sprints
c/d

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2017-08-19 Running - Aerobic 8:45am Weather: Cool mountain air	1.71 miles 00:15:00 (8:46 min/mile)	Shoe: Brooks Pure Cadence 0 miles on shoe Height: 5'7

Breathtakingly gorgeous run. Finished with four strides.

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2017-08-19 Running - Aerobic Jamaica North 6:15am Weather: 60 degrees	8.1 miles 01:06:22 (8:11 min/mile)	Shoe: Saucony Kinvara 4 0 miles on shoe Height: 6' 3 Weight: 177

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2017-08-19 cross training: weights -	00:00:00

Before running.

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2017-08-19 Running - Aerobic Papillion Weather: 61; 100% humidity	7 miles 00:58:06 (8:18 min/mile)

Song of the day: "I'm Just an Old Chunk of Coal (But I'm Gonna Be a Diamond Someday)" by Billy Joe Shaver.

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2017-08-19 Running - Aerobic The Bob With The Boys. Elevation: Ascent+305 Descent-293.2 6:16am Weather: 61, feels like: 61 DP: 58 Humidity: 90% Wind: 1.7mph	6.10 miles 00:50:16 (8:14 min/mile)	Height: 5'3 Max HR: 164 Avg HR: 141.3

Cruising The Bob. 😊
NDORFNZized from Strava

Put out the signal to Sir Carl, and of course, he obliged. And Justin was so kind to include us in his long run. Matt and I were in Omaha, and got to run with these fine fellas. Ran The Bob. Survived the bridge..... and Iowa!! Good times with good people. Great way to start a Saturday. :)

Have a good weekend. :)

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2017-08-19 Running - Long Lake Zorinksy Elevation: Ascent+379.2 Descent-331.1 5:50am Weather: 60, feels like: 60 DP: 58 Humidity: 90% Wind: 1.3mph	10.05 miles 01:27:30 (8:42 min/mile)	Shoe: Asics GT-3000 4 - B/L/S 0 miles on shoe Height: 5 10 Max HR: 164 Avg HR: 141.3 Rest HR: 54

10.05/mi - 8:43/min Long
NDORFNZized from Strava

Nice morning out. Haven't run with the Lake Zorinsky group in a while. Tried a kick boxing class yesterday. Hurts to sit now.

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2017-08-19 Running - Elevation: Ascent+379.2 Descent-331 04:42 AM Weather: 62, feels like: 62 DP: 59 Humidity: 87% Wind: 1.3mph	14.01 miles 01:58:47 (8:28 min/mile)

Morning Run
NDORFNZized from Strava

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2017-08-19 Running - Elevation: Ascent+336.6 Descent-313.6 06:03 AM Weather: 59, feels like: 59 DP: 57 Humidity: 92% Wind: 2.2mph	6.21 miles 01:07:52 (10:55 min/mile)

Mike's SI is still acting up so we took it easy.
NDORFNZized from Strava

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2017-08-19 Running - Aerobic Z Gate 6:30am	6 miles 00:00:00	Shoe: New Reds 0 miles on shoe

Great temps this morning! Nice run with Rudy!

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2017-08-19 Running - Aerobic The Z gate 6:30am Weather: 63 Sunny	6 miles 00:00:00	Shoe: Saucony Ride 9 Slime/Blue 0 miles on shoe Height: 6ft

What a great morning out! Nice run with Booty out to the Z and back. Saw a red tail fox running around in the neighborhood on the way out.