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2017-10-19 Running - Aerobic 10:00am Weather: 55* sunny	8 miles 01:02:30 (7:48 min/mile)	Shoe: Hoka Bondi 4 0 miles on shoe Height: 6-00

Went south on 75 toward Plattsmouth. Not feeling very smooth but got it done. Tried to go a little quicker toward the end, 7:20 last mile and that felt like work.

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2017-10-19 Running -	5 miles 00:00:00

Sum of bits and pieces over a few days.

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2017-10-19 Running - Aerobic David City	6 miles 00:54:30 (9:05 min/mile)	Shoe: Brooks Levitate-Blue 0 miles on shoe Height: 5'10

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2017-10-19 Running - Elevation: Ascent+382 Descent-369 04:47 PM Weather: 79, feels like: 79 DP: 55 Humidity: 43% Wind: 4.7mph	6.44 miles 00:45:04 (6:59 min/mile)

Afternoon delight
NDORFNZized from Strava

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2017-10-19 Running - Neighborhood	4.8 miles 00:00:00	Shoe: Asics GT-1000 5 pink 0 miles on shoe

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2017-10-19 Running - Aerobic Kearney Hike and Bike Trail 4:30pm Weather: 70-80	16 miles 02:00:20 (7:31 min/mile)	Shoe: Pearl Izumi Trail N2 V2 0 miles on shoe Height: 6 ft

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2017-10-19 Running - Elevation: Ascent+367.3 Descent-334.5 12:10am Weather: 68, feels like: 68 DP: 54 Humidity: 61% Wind: 4.3mph	5.12 miles 00:43:59 (8:35 min/mile)	Shoe: GT 2000 A 0 miles on shoe Height: 5' 9' Max HR: 165 Avg HR: 145.7

Lunch Run
NDORFNZized from Strava

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2017-10-19 Running - Elevation: Ascent+303.2 Descent-295.4 11:40 AM Weather: 66, feels like: 66 DP: 53 Humidity: 62% Wind: 4.7mph	3.68 miles 00:34:04 (9:15 min/mile)

Stomach has been messed up all week and today it won the battle.
NDORFNZized from Strava

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2017-10-19 Running - Aerobic Big Lake Trail 9:00am Weather: 44, sunny	5.1 miles 00:44:30 (8:43 min/mile)	Shoe: Merrell Trail Glove Silver 0 miles on shoe Height: 5'9

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2017-10-19 Running - Elevation: Ascent+379.4 Descent-336.2 10:10 AM Weather: 58, feels like: 58 DP: 51 Humidity: 78% Wind: 3.6mph	4.16 miles 00:35:05 (8:26 min/mile)

Trail Hunting - covered in burrs
NDORFNZized from Strava

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2017-10-19 Running - Elevation: Ascent+398 Descent-377.1 04:58 AM Weather: 45, feels like: 45 DP: 43 Humidity: 92% Wind: 0.4mph	5.06 miles 00:37:47 (7:28 min/mile)

With my bro
NDORFNZized from Strava

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2017-10-19 Running - Aerobic Mean Streets of Omaha Elevation: Ascent+380.8 Descent-350.6 5:04am Weather: 47, feels like: 47 DP: 45 Humidity: 91% Wind: 0.9mph	7.63 miles 01:07:53 (8:53 min/mile)	Shoe: Saucony Guide 10 [20170930] 0 miles on shoe

Omaha [20171019]: PLC & Boys Town
NDORFNZized from Strava

The PLC/Boys Town/Linden "short course", for Macy Send Off, Part Two.

Construction led to a detour, right away; but, CAUTION!, there's a bunch of construction @ 144/Dodge, sidewalks are temporarily (??) gone.

Myself, RunAll50 and IARunner/smilEy.

Found out that 2nd Place @ IMT DSM Mary will get you $1000; that's AWESOME!!

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2017-10-19 Running - Aerobic Zorinsky Elevation: Ascent+366.5 Descent-331.1 5:02am Weather: 47, feels like: 47 DP: 45 Humidity: 91% Wind: 0.8mph	6.01 miles 00:51:40 (8:35 min/mile)	Shoe: Brooks Ghost 10: Neon 0 miles on shoe Height: 5'8 Max HR: 173 Avg HR: 147.7

Welcome Back CJ AW KH KP
NDORFNZized from Strava

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2017-10-19 Running - Aerobic The Z gate 7:30am Weather: 46 Sunny	5.75 miles 00:00:00	Shoe: Saucony Ride 8 SilverRed 0 miles on shoe Height: 6ft

Nice recovery run with Booty. Legs still a little sore. Had a great time in Utah and Colorado.

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2017-10-19 Running - Aerobic Z Gate 7:30am	5.75 miles 00:00:00	Shoe: Lime Saucony 0 miles on shoe

Short run with Rudy. Nice morning!

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2017-10-19 Running - Aerobic Neighborhood 4:58am Weather: 34	8.11 miles 01:07:44 (8:21 min/mile)	Shoe: Saucony Ride 10 0 miles on shoe Height: 5'10

Bit of a chill. Didn't really get cold until the last mile. Unfortunately 2 bathroom stops. HR jumps quite a bit when I start back up but I don't have any sense that I'm working harder.

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2017-10-19 Goose - Aerobic	00:00:00	Height: 6'

GoosE.

16 days, kinda surreal...

Actually been too busy to even think about it. ;)

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2017-10-19 Biking - Intervals Spin Time. 4:35am Weather: 47, feels like: 47 DP: 45 Humidity: 91% Wind: 0.9mph	13.00 miles 00:45:00 17.33 mph	Shoe: SweetSpinz 0 miles on shoe Height: 5'3

Noodle Legs!!😳 And A Welcome Guest. 💗#recoveryMOde. 🙂
NDORFNZized from Strava

Gracious I was awful today!! Great morning though. Lots of race congrats from Michelle. And I was just pedaling away and talking to Exum, when lo and behold, Matt hopped up right behind me. Made my day. :). My legs, however, are still on Court Avenue back in Des Moines. Hope they come home soon!! :D

Have a great Thursday.

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2017-10-19 Running - Hills HoodChalcoOther Elevation: Ascent+366.4 Descent-335.1 5:04am Weather: 47, feels like: 47 DP: 45 Humidity: 91% Wind: 0.8mph	7.17 miles 00:55:20 (7:43 min/mile)	Shoe: Brooks Ravenna 8 B/S/W 0 miles on shoe Height: 5 10 Max HR: 187 Avg HR: 150.1 Rest HR: 48

7.17/mi - 7:43/min Hills
NDORFNZized from Strava

Saw a gigantic deer strolling through our neighborhood this morning. I'm not a hunter, but I would assume most who do, would have wanted this one. Big sky this morning. Cold fingers.

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2017-10-19 Running - Aerobic School Loop 5:00am Weather: 41 degrees nw 4 clear	4.4 miles 00:00:00	Shoe: Asics GT2000 4-2 0 miles on shoe Height: 6.0

Another nice morning.

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2017-10-19 Running - Tempo 5:15am	9 miles 01:13:50 (8:12 min/mile)	Shoe: Brooks Ghost 9-17 0 miles on shoe Height: 5'7

Miles 6-8 at 7:15. Hard but good. I need more sleep next week, that's for sure. Last week we set Bloomfield high school history when my girls cross country team got district champs. Today we leave for Kearney. Can't wait to watch them run tomorrow. Working through so many injuries, each girl pushing through her pain and discomfort for the sake of her team, a girl who didn't think she could run 3 miles at the start of the season and who is now one of our faster runners, the positive attitudes they've maintained, and bringing two rivaling communities together in a co-op sport - THIS is what I love. Good luck to everyone at state!

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2017-10-19 Running - 3:30am Weather: in st paul 49, clear	2 miles 00:00:00	Height: 5'2"

Just a quick run before heading to the airport. :)