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2017-11-11 novalue - Aerobic 1:30pm	4.14 miles 00:30:00 (7:14 min/mile)	Height: 5'9

Rowing

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2017-11-11 Running - Aerobic David City	8 miles 01:16:30 (9:33 min/mile)	Shoe: Mizuno Wave Ekiden 10 0 miles on shoe Height: 5'10 Max HR: 158 Avg HR: 148

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2017-11-11 Swimming - Aerobic 5:40am	2.6 miles 00:00:00

just 5 of us. 4600 yards

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2017-11-11 Running -	3.1 miles 00:00:00	Shoe: GTS 1600 blue 0 miles on shoe

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2017-11-11 Running - Race Chapin Park KUS 24hr Certified? 7:00am Weather: 40-50 misty	62.38 miles 09:12:43 (8:51 min/mile)	Shoe: Hoka Clifton 3 0 miles on shoe Height: 6 ft

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2017-11-11 Running - Aerobic 4:30pm Weather: 40* overcast mist	8 miles 01:03:20 (7:55 min/mile)	Shoe: Levitate 0 miles on shoe Height: 6-00

In Ft. Dodge for NJCAA champs to recruit (complete waste of time). Got a good run in though. On trail/road along Des Moines River. Took a while to get going but finished well. Left knee hurting now. 8:25 down to 7:38.

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2017-11-11 Running - Elevation: Ascent+363 Descent-335.1 03:04 PM Weather: 43, feels like: 43 DP: 40 Humidity: 87% Wind: 2.1mph	4.15 miles 00:35:22 (8:31 min/mile)	Height: 5 10 Max HR: 163 Avg HR: 136.4

Afternoon Run
NDORFNZized from Strava

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2017-11-11 Running - Aerobic Zorinsky Elevation: Ascent+366.5 Descent-331.1 5:04am Weather: 37, feels like: 33 DP: 24 Humidity: 57% Wind: 6.0mph	12.67 miles 01:43:12 (8:08 min/mile)	Shoe: Brooks Ghost 10: Neon 0 miles on shoe Height: 5'8 Max HR: 200 Avg HR: 177.4

4 weeks 12-16-20-14-26.2
NDORFNZized from Strava

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2017-11-11 Running - Treadmill	6.5 miles 00:00:00	Shoe: Asics GT-1000 5 pink 0 miles on shoe

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2017-11-11 Running - Aerobic	10.2 miles 01:35:00 (9:18 min/mile)	Shoe: GT 2000 A 0 miles on shoe Height: 5' 9'

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2017-11-11 Running - Aerobic 10:00am Weather: 37, wind 3 mph	8.25 miles 01:10:10 (8:30 min/mile)	Shoe: Brooks Ghost 9-17 0 miles on shoe Height: 5'7

It wasn't that cold, but dang I couldn't get warmed back up when I got done!

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2017-11-11 Running - Race Veteran’s Day 5k Certified? No 11:00am Weather: 42 degrees ne 4 cloudy damp	3.3 miles 00:33:35 (10:10 min/mile)	Shoe: Asics GT2000 4-4 0 miles on shoe Height: 6.0

Nice race for Veteran’s day. Had a color guard and the national anthem by trumpet before the start. Had to predict your finish time. Would have been close if it hadn’t been long.

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2017-11-11 Running - Aerobic Cozad NE 10:30am Weather: 42 degrees ne 4 cloudy damp	.5 miles 00:00:00	Shoe: Asics GT2000 4-4 0 miles on shoe Height: 6.0

wu / cd

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2017-11-11 Running -	15 miles 00:00:00	Shoe: NB 1980 Blue Pink A 0 miles on shoe

-

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2017-11-11 Ride - 07:00 AM Weather: 38, feels like: 33 DP: 25 Humidity: 61% Wind: 5.8mph	21.70 miles 00:54:20 (2:30 min/mile)	Height: 5'3

A Lil Spin With Miss CC. 🙂 Then Coffee. 💗
NDORFNZized from Strava

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2017-11-11 Running - Elevation: Ascent+355.2 Descent-305.2 06:52 AM Weather: 38, feels like: 33 DP: 25 Humidity: 61% Wind: 5.8mph	3.30 miles 00:25:24 (7:41 min/mile)

Morning Run
NDORFNZized from Strava

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2017-11-11 Running - Aerobic Home 6:30am Weather: 38 degrees	4.5 miles 00:00:00	Shoe: Nike Air retaliate 0 miles on shoe Height: 6' 3 Weight: 181

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2017-11-11 Running - Race Orthman YMCA Turkey Trot Certified? No 9:00am Weather: 43 degrees s 2 cloudy light mist	3.1 miles 00:34:29 (11:07 min/mile)	Shoe: Asics GT2000 4-4 0 miles on shoe Height: 6.0

As you run the course there are 7 stations to stop and pick up ingredients for Thanksgiving dinner. You carried a back pack to put them in. They front loaded 4 stations in the first mile. When you finished there was a frozen turkey waiting for you to take. At least the turkey wasn’t at the first station. :)

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2017-11-11 Running - Aerobic Lexington NE 8:45am Weather: 43 degrees s 2 cloudy light mist	.5 miles 00:00:00	Shoe: Asics GT2000 4-4 0 miles on shoe Height: 6.0

wu / cd

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2017-11-11 Running - Aerobic Field Club Trail 8:15am Weather: 40, cloudy	5.1 miles 00:45:40 (8:57 min/mile)	Shoe: Merrell Trail Glove Green 0 miles on shoe Height: 5'9

For me this is early. I saw more runners but not as many as I expected.

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2017-11-11 Running - Elevation: Ascent+366.5 Descent-331.1 05:04 AM Weather: 37, feels like: 33 DP: 24 Humidity: 57% Wind: 6.0mph	6.35 miles 00:52:55 (8:20 min/mile)

Now let’s get in formation
NDORFNZized from Strava

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2017-11-11 Running - Elevation: Ascent+393.1 Descent-361 06:10 AM Weather: 38, feels like: 36 DP: 28 Humidity: 66% Wind: 3.5mph	6.05 miles 00:44:54 (7:25 min/mile)

Miles before miles of driving
NDORFNZized from Strava

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2017-11-11 Running - Elevation: Ascent+336.9 Descent-313.6 06:04 AM Weather: 38, feels like: 35 DP: 25 Humidity: 58% Wind: 4.6mph	6.80 miles 01:13:20 (10:47 min/mile)

Morning Run
NDORFNZized from Strava

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2017-11-11 Running - Vadnais path, Gramsie loop 5:30am Weather: In st paul 30, snow overnight	3.5 miles 00:00:00	Height: 5'2"

Fresh snow overnight made for a fun and pretty run. Lots of animal tracks: deer, fox, bunnies, muskrat....

and 2 loud owls.

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2017-11-11 Running - Aerobic School Loop 6:00am Weather: 39 degrees se 6 cloudy balmy	5.3 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

Compared to the last two days this was summer weather. Opening day of deer season, lots of pickups on the move. Went to the UNK-Wayne State men’s basketball game last evening, first time in forever. Good game. Almost as good as the Kearney High-Creighton Prep football game. Listen to the 4th quarter of that, probably should have walked over and watched it. Lots to do today, will end up in Auburn this evening. Enjoy your Saturday.

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2017-11-11 Running - Aerobic treadmill	7 miles 00:58:34 (8:22 min/mile)

Song of the day: "Who Knows Where the Time Goes" by Sandy Denny.