Activity	Stats
2017-11-14 Running - Aerobic 4:30pm Weather: 55* fog mist	6.3 miles 00:51:00 (8:05 min/mile)	Shoe: Levitate 0 miles on shoe Height: 6-00

Was in CB so ran the Manawa loop 10k (6.24 on my watch). Felt so much better than yesterday and I have no idea why.

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2017-11-14 Running - Aerobic Deathmill	3 miles 00:30:00 (10:00 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

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2017-11-14 Running -	9 miles 00:00:00	Shoe: NB 1980 Blue Pink A 0 miles on shoe

Little time early in day so had to do it later than I wanted. Low on energy at start but forced the issue and it got better after a few miles.

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2017-11-14 Running - Hills Elevation: Ascent+550 Descent-515 4:45pm Weather: 50, minimal wind	7 miles 00:59:10 (8:27 min/mile)	Shoe: Brooks Ghost 9-17 0 miles on shoe Height: 5'7

Felt like I really did well with this run. These are my oh SHiT runs - Standpipe Hill Tuesdays!

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2017-11-14 Running - Hills David City Weather: lo 50s	9 miles 01:27:00 (9:40 min/mile)	Shoe: Nike LunarTempo-2 0 miles on shoe Height: 5'10 Max HR: 166 Avg HR: 146

Hill drills x 6, hill striders x 4

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2017-11-14 Running - Aerobic Papio Trails Elevation: Ascent+345.9 Descent-290.9 4:51pm Weather: 57, feels like: 57 DP: 52 Humidity: 85% Wind: 11.8mph	8.01 miles 01:06:16 (8:16 min/mile)	Shoe: Saucony Guide 10 [20170930] 0 miles on shoe Max HR: 169 Avg HR: 150

Papillion [20171114]: The Papio 8
NDORFNZized from Strava

Clothes laid out: check
Towels for car ride home: check
Key, laced in shoe already: check
Alarm, for 0425, set: check
Alarm enabled:

Shit.

Woke, in a panic, at 0458; realized what had happened and faxed my unfortunate out.

Reconciliation run this evening, through The Mist.

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2017-11-14 Running - Tempo Jamaica North 4:20pm Weather: 58 degrees	8 miles 00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 178

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2017-11-14 -	00:00:00	Height: 6ft

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2017-11-14 Running - Aerobic Harry Q 4:40pm	4.25 miles 00:00:00	Shoe: Lime Saucony 0 miles on shoe

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2017-11-14 Running - Aerobic Harry Q Loop 4:40pm Weather: 57 Cloudy Drizzle	4.25 miles 00:00:00	Shoe: Saucony Ride 9 Black Lime 0 miles on shoe Height: 6ft

Felt good running today.

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2017-11-14 Running - Aerobic Field Club Trail 8:15am Weather: 48, cloudy	5.1 miles 00:45:30 (8:55 min/mile)	Shoe: Merrell Trail Glove Green 0 miles on shoe Height: 5'9

Usual Suspects improved, but they put up a good fight.

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2017-11-14 Running - Elevation: Ascent+315.1 Descent-295.9 10:06 AM Weather: 50, feels like: 50 DP: 47 Humidity: 91% Wind: 10.3mph	5.03 miles 00:39:07 (7:46 min/mile)	Height: 5 10 Max HR: 174 Avg HR: 144.5

5.03/mi - 7:46/min
NDORFNZized from Strava

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2017-11-14 Running - Elevation: Ascent+303.2 Descent-295.4 11:38 AM Weather: 52, feels like: 52 DP: 49 Humidity: 89% Wind: 11.3mph	4.85 miles 00:43:00 (8:51 min/mile)

Hot damn
NDORFNZized from Strava

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2017-11-14 Running - Aerobic Western Douglas County gravel Weather: near to perfect	5.5 miles 00:00:00	Shoe: Launch 3 0 miles on shoe Height: 67.5 Weight: 138

With Linda. I was raring to go, she reigned me in with the following admonition, If You Get Injured During Base Training You Are Doing Something Wrong. Point taken and leisurely run ensued

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2017-11-14 Running - Zorinsky Elevation: Ascent+373.2 Descent-331 5:05am Weather: 45, feels like: 41 DP: 44 Humidity: 94% Wind: 8.0mph	7.00 miles 00:57:53 (8:16 min/mile)	Shoe: Brooks Ghost 10: Neon 0 miles on shoe Height: 5'8 Max HR: 160 Avg HR: 144.7

Handing out friendship gifts
NDORFNZized from Strava

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2017-11-14 Swimming - Aerobic 5:04am	2.35 miles 00:00:00

Took it kind of easy today. Needed the recovery. 4100 yards.

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2017-11-14 Running - 5:00am Weather: In st paul 35, thick fog, mist, gray	3 miles 00:00:00	Height: 5'2"

hit the weights hard after the run.

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2017-11-14 Running - Aerobic Pioneers East. Elevation: Ascent+414.8 Descent-386.9 4:42am Weather: 49, feels like: 46 DP: 45 Humidity: 86% Wind: 7.0mph	6.21 miles 00:50:20 (8:06 min/mile)	Shoe: BrooksPureFlow6Blues 0 miles on shoe Height: 5'3 Max HR: 186 Avg HR: 141.2

Shaky Legs Syndrome. 🙂
NDORFNZized from Strava

Solo and nice. LOVE wearing shorts in November. Keep that ball rolling. My legs felt a bit wobbly and disconnected from my body. But I felt ok, considering last night was Bingo night with Scotty and Amy and Matty. :) #zipline

Happy Tuesday. High school swim started yesterday. I have a happy 16 year old.

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2017-11-14 Running - Elevation: Ascent+373.2 Descent-331 05:05 AM Weather: 46, feels like: 42 DP: 44 Humidity: 90% Wind: 8.0mph	7.05 miles 00:57:50 (8:12 min/mile)

Gettin swol for Christmas
NDORFNZized from Strava

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2017-11-14 Running - Aerobic Neighborhood 5:35am Weather: 30	6.33 miles 00:52:57 (8:21 min/mile)	Shoe: Saucony Ride 10 0 miles on shoe Height: 5'10

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2017-11-14 Running - Intervals Ralston/LaVista//Papillion-LaVista track Weather: 45; light S wind	9 miles 01:06:58 (7:26 min/mile)

WU
8 x 800 meters w/200 meter jog recoveries (at track)
2 x 200 meters w/200 meter jog recoveries (on way home)
CD

This was the first speed workout of this cycle, and went unsurprisingly rusty but not horrible. Thankful that it wasn't colder for this one!

Song of the day: "Baby, Now That I've Found You" by the Foundations. Love the soul and can't get enough of those sixteenth note drum fills. There is also a wonderful cover of this from Alison Kraus and Union Station which brings a gentle contrast from the original.

Activity	Stats
2017-11-14 Running - Intervals Treadmill 5:30am	2.5 miles 00:23:03 (9:13 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

.2 miles at 6.3 then .05 miles at 7.5 (10x)

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2017-11-14 Running - Aerobic School Loop 5:00am Weather: 40 degrees wc 35 ssw 7 cloudy fog	3.2 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

May as well have been raining.