Activity	Stats
2017-09-07 Running - Leg Speed David City	7 miles 01:00:30 (8:38 min/mile)	Shoe: NB XC 700 v3 0 miles on shoe Height: 5'10

w/u
6 strides
5 x 30
3 x 80
c/d

Activity	Stats
2017-09-07 Running - Aerobic 9:00am Weather: 68*	10 miles 01:15:30 (7:33 min/mile)	Shoe: Hoka Bondi 4 0 miles on shoe Height: 6-00

After an easy 8 minute to start, quickly got to 7:30's and kept it there. Miles 7 & 8 in 7:16/7:09. On LaPlatte gravel including big climb before turn around. Knees feel a little better. Back not so much.

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2017-09-07 Running - Tempo Jamaica North 4:15pm Weather: 81 degrees	8 miles 00:00:00	Shoe: Nike Pegasus 32 0 miles on shoe Height: 6' 3 Weight: 178

Activity	Stats
2017-09-07 Running - Aerobic kearney run club pub run 5:45pm Weather: 70-80s	12 miles 01:30:20 (7:31 min/mile)	Shoe: Adidas Terrex Boost 0 miles on shoe Height: 6 ft

5 at KRC pub run 7 on own.

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2017-09-07 Biking - Johnson Lake 5:46pm Weather: 78 degrees se 8 clear humid	00:00:00 0 mph	Height: 6.0

Little warmer than I thought. 2 walkers with 1 dog. 1 vehicle going my way.

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2017-09-07 Running - Elevation: Ascent+344.8 Descent-292 12:25 PM Weather: 71, feels like: 71 DP: 48 Humidity: 44% Wind: 4.0mph	9.10 miles 01:06:51 (7:20 min/mile)

Lunch Run
NDORFNZized from Strava

Activity	Stats
2017-09-07 Running - Aerobic Zorinsky Elevation: Ascent+373.4 Descent-331.2 4:33am Weather: 48, feels like: 48 DP: 46 Humidity: 90% Wind: 1.2mph	13.02 miles 01:40:30 (7:43 min/mile)	Shoe: Brooks Ghost 10: Blue 0 miles on shoe Height: 5'8 Max HR: 184 Avg HR: 157.8

Tempo Thursday 7:39, 7:20, 7:22, 7:09, 7:05 KP CJ RS MC #Kathy
NDORFNZized from Strava

Activity	Stats
2017-09-07 Ride - 05:15 AM	0.00 miles 01:30:00 (9:09 min/mile)	Height: 5'3

Double Dip Thursday. #Spin&TRX😃😃
NDORFNZized from Strava

Activity	Stats
2017-09-07 Running - Vadnais trails 8:30am Weather: In st paul 48, cloudy	3 miles 00:00:00	Height: 5'2"

Worked for a few hours

Then ran in the woods

Weights coming up.

another very large, dark UFB. A vulture? A hawk? A drone? A flying hippo?

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2017-09-07 Running - Recovery Run TheQ Elevation: Ascent+357 Descent-332.4 4:53am Weather: 48, feels like: 48 DP: 46 Humidity: 91% Wind: 1.1mph	6.09 miles 00:55:49 (9:09 min/mile)	Shoe: Saucony Guide 9 [20170221] 0 miles on shoe

Papillion [20170907]: Ze Q!
NDORFNZized from Strava

Oh my sweet baby Jebus! What an AWESOME morning out.

Ran w/ Dan and CoachP; yay yay yay!

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2017-09-07 Running - XC Pivot Quarters Weather: cone of uncertainty	4 miles 00:00:00	Height: 67.5 Weight: slim

Thursday BOD run. Jed for the first mile. 4 x pivot quarters with :45 recovery, 1:41, 1:40, 1:39, 1:38. Couple ticks faster with :05 less recovery than last week. Off to mark the Freedom Run courses this morning. Going to be some blazing fast times in all 3 races. Luka favored in the 1/2, Jay in the 10K, Coach in the 5K. Maybe 5 NRGE cats under 32, wouldn't that be something!

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2017-09-07 Biking - Aerobic 4:50am Weather: 48	30.64 miles 01:40:42 18.26 mph	Height: 5'10

Tired everything. I fought with myself to get out of bed. Wore an extra layer and tried different gloves which all helped. I was not nearly as cold today as yesterday.

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2017-09-07 Swimming - Aerobic 5:05am	2.35 miles 00:00:00

4150 yards with 8 of us in the pool. Kinda wavy today!
Enjoy your Thursday :)

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2017-09-07 Running - Elevation: Ascent+373.2 Descent-331 05:03 AM Weather: 48, feels like: 48 DP: 46 Humidity: 90% Wind: 1.2mph	10.01 miles 01:16:41 (7:39 min/mile)

6 Mile Moontan Tempo
NDORFNZized from Strava

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2017-09-07 Running - Elevation: Ascent+388.1 Descent-367 05:00 AM Weather: 46, feels like: 46 DP: 44 Humidity: 92% Wind: 1.5mph	4.32 miles 00:39:08 (9:03 min/mile)

Very easy
NDORFNZized from Strava

Activity	Stats
2017-09-07 Running - Aerobic Papillion/LaVista Weather: 50; 94% humidity	6.5 miles 00:59:02 (9:04 min/mile)

A little run solo, then met with Colleen and Carl. In 5 miles we talked hurricanes, races, politics and family...and solved every issue! Great to see them :)

Song of the day: "Smooth" by Santana with Rob Thomas. Incredibly overhyped and overplayed, but I never got tired of it. And for me it lived up to the hype.

Activity	Stats
2017-09-07 Running - Aerobic School Loop 5:00am Weather: 46 degrees se 4 clear	5.6 miles 00:00:00	Shoe: Asics GT2000 5-1 0 miles on shoe Height: 6.0

Aaaahhhh... day 3. One owl at the start. One vehicle without their lights on. It was a lady that walks in the school everyday.