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2017-09-04 Biking - 11:00am	7 miles 00:00:00 0 mph	Height: 5'7

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2017-09-04 Running - Aerobic DT10 Elevation: Ascent+374 Descent-310 7:06am Weather: 67, feels like: 67 DP: 62 Humidity: 84% Wind: 4.8mph	10.47 miles 01:29:10 (8:30 min/mile)	Shoe: Saucony Guide 9 [20170615] 0 miles on shoe

Omaha [20170904]: Salute to Labor DT10
NDORFNZized from Strava

Skocz and I on the DT10 course, Squintz Bypass version.

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2017-09-04 Running - Aerobic	6.2 miles 01:02:00 (10:00 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9'

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2017-09-04 Running - Aerobic Elevation: Ascent+357 Descent-319.1 7:00am Weather: 67, feels like: 67 DP: 62 Humidity: 84% Wind: 4.5mph	7.52 miles 01:08:22 (9:05 min/mile)	Shoe: Brooks Ghost 10: Blue 0 miles on shoe Height: 5'8 Max HR: 194 Avg HR: 176.1

I ain't paintin' CJ KP GT MC
NDORFNZized from Strava

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2017-09-04 Running - One 10-miler or more per week My hood in LaVista	12 miles 01:55:40 (9:38 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

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2017-09-04 Running - Aerobic 7:00pm Weather: Beautiful	4.26 miles 00:34:58 (8:12 min/mile)	Shoe: Brooks Launch Heather 0 miles on shoe Height: 5'7

A great evening practice with the kids. One of my girls made me so proud when we formulated a plan for her splits and she nailed it. She's just coming back from injury so this was a huge confidence boost for her.

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2017-09-04 Running - Aerobic David City	5 miles 00:43:15 (8:39 min/mile)	Shoe: NB XC 900 v2-1 0 miles on shoe Height: 5'10

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2017-09-04 Running - Aerobic 9:00am Weather: 70* humid	7.4 miles 00:57:10 (7:43 min/mile)	Shoe: Stinson Lite No. 3 0 miles on shoe Height: 6-00

MoPac w/PHS. Ran w/Madison. 7:20's early then slowed. 2 x 30sec/1 x 15 sec in the last mile. 2 pickups after.

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2017-09-04 WeightTraining - 05:30 PM Weather: 74, feels like: 74 DP: 57 Humidity: 54% Wind: 7.9mph	0.00 miles 00:15:00 (7:53 min/mile)

Resistance bands. Range of motion in shoulders continually getting worse. Gotta see if this helps.
NDORFNZized from Strava

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2017-09-04 Running - Elevation: Ascent+333.4 Descent-329.9 04:30 PM Weather: 74, feels like: 74 DP: 57 Humidity: 54% Wind: 7.9mph	3.09 miles 00:24:23 (7:53 min/mile)

Funny is watching an almost 59 year old man doing 400 meter repeats. Started with 800 warm up, 8x400 repeats - 5 at 1:51-1:55, last 3 at 1:49 - then 800 cool down.
NDORFNZized from Strava

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2017-09-04 Biking - Aerobic Weather: shifting	13.1 miles 00:00:00 0 mph	Height: 67.5

Surprised Linda with a bike ride request! Gravel to Two Rivers State Recreation Area, loop there enjoying the revelers, then back into a pretty good wind. On the mountain bikes.

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2017-09-04 Running - Aerobic regency parkway 5:15am Weather: 73F	8.39 miles 00:00:00	Shoe: grey blue omnis 0 miles on shoe

With Theresa :)

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2017-09-04 Biking - Kearney Archway trail 8:30am Weather: 64 degrees nnw 8 clear	00:00:00 0 mph	Height: 6.0

Met Gutz to ride the new portion of the trail. Wound up with 15 miles. Got to watch out for those tumbleweeds though, they will jump out right at you when you're not watching. :)

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2017-09-04 Running - Elevation: Ascent+381.1 Descent-346.3 07:16 AM Weather: 67, feels like: 67 DP: 62 Humidity: 85% Wind: 4.7mph	8.75 miles 01:11:22 (8:09 min/mile)	Height: 5 10 Max HR: 166 Avg HR: 144.6

8.75/mi - 8:25/min 10 pushups/mi
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2017-09-04 Swim - 05:50 AM Weather: 67, feels like: 67 DP: 62 Humidity: 84% Wind: 4.8mph	1.50 miles 00:50:00 (33:20 min/mile)	Height: 5'3

Power Swim. 😊
NDORFNZized from Strava

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2017-09-04 Running - Aerobic Shopko 8:00am Weather: 68 degrees	4 miles 00:00:00	Shoe: Nike Zoom Elite 7 0 miles on shoe Height: 6' 3 Weight: 180

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2017-09-04 Running - Tamarac west side 7:30am Weather: In st paul 62, hazy	4 miles 00:00:00	Height: 5'2"

Drove over to White Bear Lake and ran one side of the trails in the Tamarac nature center. Part forest, part prairie, part rugged up and down, part rolling grassland, part boardwalk through a marsh, and a tiny part of paved path. Only got through the west side.

A nice change. Fun. Will go back again soon. Why didn't I do this sooner.

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2017-09-04 Running - Elevation: Ascent+337 Descent-313.6 06:01 AM Weather: 68, feels like: 69 DP: 63 Humidity: 83% Wind: 4.9mph	5.83 miles 01:04:24 (11:02 min/mile)

Mike's back so a nice easy run with him.
NDORFNZized from Strava

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2017-09-04 Running - Aerobic School Loop 5:00am Weather: 62 degrees wnw 7 clear humid & hazy	6.2 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

Kind of smelled like smoke in the air this morning, Montana fires? Quiet otherwise, several cars headed through town when I headed out.

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2017-09-04 Running - Race 25,000 Miles Certified?	00:00:00	Height: 5'10