Activity	Stats
2017-08-22 Running - Aerobic Field Club Trail 8:00am	2.3 miles 00:29:10 (12:40 min/mile)	Shoe: Merrell Trail Glove Green 0 miles on shoe Height: 5'9

Activity	Stats
2017-08-22 Running - Track workout Occasionally drive somewhere	10 miles 01:41:00 (10:06 min/mile)	Shoe: NewBlueRide7 0 miles on shoe Height: 5' 9

Activity	Stats
2017-08-22 Running - Elevation: Ascent+356 Descent-319.5 12:12am Weather: 72, feels like: 72 DP: 50 Humidity: 47% Wind: 6.5mph	5.23 miles 00:45:46 (8:45 min/mile)	Shoe: GT 2000 A 0 miles on shoe Height: 5' 9' Max HR: 160 Avg HR: 141.9

Lunch Run
NDORFNZized from Strava

Absolutely delightful weather.

Activity	Stats
2017-08-22 Running - Neighborhood	4.5 miles 00:00:00	Shoe: GTS 1600 gray 0 miles on shoe

Activity	Stats
2017-08-22 Running - Aerobic 4:00pm Weather: 78* sunny	6.1 miles 00:50:00 (8:11 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

With PHS at the MoPac. Kaci and Miquel showed up so ran the first 3 with them and had a nice chat (well...I do most of the talking). Then joined a couple of kids who were struggling on the return trip.

Activity	Stats
2017-08-22 Running - Intervals David City	9 miles 01:11:30 (7:56 min/mile)	Shoe: Mizuno Wave Ekiden 10 0 miles on shoe Height: 5'10

w/u
4 strides
3 x 1600 (800 jog) 6:15, 6:29, 5:56
c/d

1st repeat was too fast, 2nd was too slow, last was 1st sub-6 of the year.

Activity	Stats
2017-08-22 Running - Elevation: Ascent+366.2 Descent-351.4 03:43 PM Weather: 77, feels like: 77 DP: 53 Humidity: 44% Wind: 6.7mph	4.77 miles 00:46:40 (9:47 min/mile)

Afternoon Run
NDORFNZized from Strava

Activity	Stats
2017-08-22 Biking - 4:00pm Weather: Perfect	6.25 miles 00:00:00 0 mph	Height: 5'7

With the xc kids. Surprised at how my legs felt better after the ride. Quads aren't beat up this time around, but calves are pretty tight.

Activity	Stats
2017-08-22 Running - Aerobic The Z gate 4:30pm Weather: 77 Sunny Nice	6.5 miles 00:00:00	Shoe: Saucony Ride 9 Black Lime 0 miles on shoe Height: 6ft

Easy with the Booty.

Activity	Stats
2017-08-22 Running - Aerobic Z Gate 4:30pm	6.25 miles 00:00:00	Shoe: Glows 0 miles on shoe

Activity	Stats
2017-08-22 Running - Tempo Jamaica North 4:20pm Weather: 80 degrees	7 miles 00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 181

Activity	Stats
2017-08-22 Running - Aerobic Kearney Hike and Bike Trail 3:00pm Weather: 70s	16 miles 01:58:10 (7:23 min/mile)	Shoe: Adidas Terrex Boost 0 miles on shoe Height: 6 ft

Activity	Stats
2017-08-22 Running - Elevation: Ascent+303.2 Descent-295.4 11:48 AM Weather: 72, feels like: 72 DP: 52 Humidity: 48% Wind: 7.7mph	5.69 miles 00:52:27 (9:13 min/mile)

Head clearing run.
NDORFNZized from Strava

Activity	Stats
2017-08-22 Running - Aerobic Zorinsky Elevation: Ascent+373.2 Descent-331 5:01am Weather: 63, feels like: 64 DP: 63 Humidity: 98% Wind: 1.9mph	7.00 miles 01:04:45 (9:15 min/mile)	Shoe: Brooks Ghost 10: Red 0 miles on shoe Height: 5'8 Max HR: 132 Avg HR: 117.4

Pod Eclipse Blues KP RS MC
NDORFNZized from Strava

Activity	Stats
2017-08-22 Running - XC Twin Rivers Ag Center Weather: fall like	3 miles 00:00:00	Shoe: Launch 3 0 miles on shoe Height: 67.5

With Linda. Last night's rains making a muddy mess of the pivot divots, threw in 2 x 200 @ 95%. Trimming trees all morning to accommodate parking for the new lug-a-home. Fall/Winter trips stirring imaginations!

Activity	Stats
2017-08-22 Running - Intervals 9:00am Weather: 71* breezy	7.1 miles 00:00:00	Shoe: Pure Connect 4 0 miles on shoe Height: 6-00

Hanson's Half workout #2. 8 x 600 @ 2:15 (6:00 pace)
Jogged 300m between which took about 2:00 so recovery was generous. 2 mi wu, 3/4 mi cd
2:09/2:11/2:11/2:09/2:09/2:09/2:10/2:10 (closer to 5:45 pace)
Did it at South HS and the painter said I was going good so I'll take that.

Activity	Stats
2017-08-22 Running - Aerobic Harrison-Q Loop 6:15am Weather: 63°	4.4 miles 00:38:59 (8:51 min/mile)	Shoe: Brooks Glycerin 14 0 miles on shoe Height: 6' 4 Max HR: 168 Avg HR: 139

My lower back has been tight the last couple of days but I was still able to get out the door. With two halves coming up at the end of October I need to start ramping up my training!

Activity	Stats
2017-08-22 Running - Intervals Millard South Elevation: Ascent+366.9 Descent-347.8 5:00am Weather: 63, feels like: 64 DP: 63 Humidity: 98% Wind: 1.7mph	8.06 miles 01:06:16 (8:13 min/mile)	Shoe: Asics GT-2000 4 - B/S/W 0 miles on shoe Height: 5 10 Max HR: 173 Avg HR: 137.9 Rest HR: 48

8.06/mi - 8:13/min Intervals (12x400)
NDORFNZized from Strava

With LindZ. Nice morning on the track. The last 3 were tough.

135, 132, 131, 129, 129, 130, 130, 129, 129, 129, 129, 127

Activity	Stats
2017-08-22 Running - Aerobic Power 5:03am	7.01 miles 01:00:43 (8:39 min/mile)	Shoe: Saucony Ride 10 0 miles on shoe Height: 5'10

Easy out and back with not 1 but 2 bathroom stops.

Activity	Stats
2017-08-22 Running - Aerobic Treadmill 5:30am	3.558 miles 00:35:00 (9:50 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

10 mins at 6.3
4 min intervals (10.0 for 20s - 4.0 for 40s)
2 mins at 4.0
4 min intervals (10.0 for 20s - 4.0 for 40s)
15 mins at 6.3

Activity	Stats
2017-08-22 Swimming - Aerobic 5:05am	2.4 miles 00:00:00

4200 yards. Been feeling pretty good in the pool lately.
Eclipse was cool yesterday, but I might have to find totality in 2024.

Activity	Stats
2017-08-22 Swimming - Aerobic Outside. Under The Stars. :) 5:05am Weather: 63, feels like: 64 DP: 63 Humidity: 98% Wind: 1.9mph	1.30 miles 00:45:00 (34:36 min/mile)	Shoe: Finz 0 miles on shoe Height: 5'3

Swimming Under The Stars. ✨💫🙂#zen
NDORFNZized from Strava

Arrived at Madonna and irritated with myself for forgetting the pool was on lockdown. But! The outdoor pool was open. Headed out. Oh my gosh. In the dark. Steam coming off the water. Pretty sure it was the most peaceful I've been in a long time. I often forget to just stop. And smell the roses. This was a nice reminder.

Wish I had longer, but I had to hop out and head to work.

Have a great Tuesday.

Activity	Stats
2017-08-22 Running - Elevation: Ascent+373.2 Descent-331.2 05:02 AM Weather: 63, feels like: 64 DP: 63 Humidity: 98% Wind: 1.9mph	7.07 miles 01:04:31 (9:07 min/mile)

Reverse B.I.G.
NDORFNZized from Strava

Activity	Stats
2017-08-22 Running - Elevation: Ascent+403.1 Descent-360.8 04:47 AM Weather: 64, feels like: 65 DP: 63 Humidity: 95% Wind: 3.1mph	10.03 miles 01:16:36 (7:38 min/mile)

Pre-Dawn Patrol, Solo
NDORFNZized from Strava

Activity	Stats
2017-08-22 Running - 5:00am Weather: In st paul, clear (naturally)	2 miles 00:00:00	Height: 5'2"

Cloudy for the eclipse. Was able to see it briefly through white clouds. Today it is clear as a bell.... of course.

run not so good. :(
weight workout better.

Activity	Stats
2017-08-22 Running - Intervals Ralston/LaVista/Omaha Weather: 66; 94% humidity	7 miles 00:54:42 (7:48 min/mile)

Aerobic Capacity Intervals:
-Warm up 1.5 miles
-4 x (3 x 400 meters w/200 meter jog) w/400 meter jog between sets
-Cool down .5 mile

Song of the day: "Easy Tonight" by Five For Fighting.

Activity	Stats
2017-08-22 Running - Aerobic School Loop 5:00am Weather: 62 degrees n 6 clear humid	4.2 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Breeze made it feel much cooler. Pretty cool Eclipse yesterday, hope everyone got to see it.