Activity	Stats
2018-01-21 Biking - Intervals	00:30:00	Height: 5'10

8 x 12 seconds every 3 minutes

30 minute spin

Activity	Stats
2018-01-21 Running - Long	15.2 miles 02:20:00 (9:12 min/mile)	Shoe: Hurricane D 0 miles on shoe Height: 5' 9'

Activity	Stats
2018-01-21 Goose - Rest	00:00:00

Spent the entire day in the house, being lazy AF; perfect.

Activity	Stats
2018-01-21 Running - Hills Deathmill	6 miles 00:58:00 (9:40 min/mile)	Shoe: GraySaucony 0 miles on shoe Height: 5' 9

Activity	Stats
2018-01-21 Running -	19 miles 00:00:00	Shoe: NB Zante Green Yellow 0 miles on shoe

Sore. Slow. Right shoulder is not happy. It sucks to get old.

Flexibility 35 min.

Activity	Stats
2018-01-21 Running - Elevation: Ascent+361 Descent-348.8 05:03 PM Weather: 38, feels like: 31 DP: 37 Humidity: 98% Wind: 10.1mph	2.01 miles 00:18:42 (9:18 min/mile)	Height: 5'11 Max HR: 165 Avg HR: 142.6

Afternoon Run
NDORFNZized from Strava

Activity	Stats
2018-01-21 Workout - Elevation: Ascent+358.4 Descent-357.9 05:30 PM Weather: 38, feels like: 30 DP: 37 Humidity: 98% Wind: 11.3mph	0.08 miles 00:06:23 (20 min/mile)	Height: 5'11 Max HR: 146 Avg HR: 120.2

Afternoon Activity
NDORFNZized from Strava

Activity	Stats
2018-01-21 Running - Aerobic 7:30am Weather: 40* overcast mist	4.5 miles 00:38:15 (8:30 min/mile)	Shoe: Hoka Clifton 3 0 miles on shoe Height: 6-00

With Nel and Bob on the Maas 4 mile route. Right knee kind of sore.

Activity	Stats
2018-01-21 Running - Aerobic Treadmill	5.5 miles 00:00:00	Shoe: Asics GT-1000 5 pink 0 miles on shoe

Activity	Stats
2018-01-21 Ride - Elevation: Ascent+381.9 Descent-345.9 10:41 AM Weather: 39, feels like: 32 DP: 37 Humidity: 94% Wind: 11.8mph	6.00 miles 00:47:26 (7:54 min/mile)	Height: 5'11 Max HR: 140 Avg HR: 99.9

Morning Ride
NDORFNZized from Strava

Activity	Stats
2018-01-21 Running - Aerobic Zorinsky Elevation: Ascent+373 Descent-331 8:05am Weather: 38, feels like: 33 DP: 37 Humidity: 96% Wind: 7.0mph	10.01 miles 01:34:33 (9:26 min/mile)	Shoe: Brooks Ghost 10: Blue 0 miles on shoe Height: 5'8 Max HR: 187 Avg HR: 164.3

Going to School Past Memorial Day
NDORFNZized from Strava

Activity	Stats
2018-01-21 Running - Aerobic around regency 8:27am Weather: 39F	6.35 miles 00:00:00	Shoe: blue grey omnis 0 miles on shoe

Slept in until 8 and figured I had to run since it was almost 40 :). Didn't feel great, but it was nice out, so that was good.

Gotta cheer for the Vikes today for my boy.

Activity	Stats
2018-01-21 Running - Aerobic Kearney Hike and Bike Trail 10:00am Weather: 30°cold N wind	14 miles 01:45:10 (7:30 min/mile)	Shoe: Adidas Terrex Boost 0 miles on shoe Height: 6 ft

Activity	Stats
2018-01-21 Running - Aerobic Elevation: Ascent+168 Descent-131 7:45am Weather: 31° wind 9 mph	6.7 miles 01:00:00 (8:57 min/mile)	Shoe: Brooks Ghost 12-17 0 miles on shoe Height: 5'7

If there's one thing I've learned from you wise running veterans, it's to take these easy recovery running days at whatever pace my body is comfortable at and SLOW. Glad to be able to do this one outside before those suspected 20 inches start coming in this afternoon!

Activity	Stats
2018-01-21 Running - Elevation: Ascent+411.9 Descent-370 08:00 AM Weather: 38, feels like: 32 DP: 37 Humidity: 95% Wind: 9.9mph	6.01 miles 00:50:25 (8:23 min/mile)	Height: 5'3 Max HR: 156 Avg HR: 136.5

Baton Drop. Fail.
NDORFNZized from Strava

Activity	Stats
2018-01-21 Running - Elevation: Ascent+336.8 Descent-313.5 06:33 AM Weather: 37, feels like: 33 DP: 35 Humidity: 93% Wind: 5.3mph	6.74 miles 01:12:48 (10:48 min/mile)

Got it done.
NDORFNZized from Strava

Activity	Stats
2018-01-21 Running - Elevation: Ascent+388.4 Descent-345.7 06:56 AM Weather: 38, feels like: 33 DP: 37 Humidity: 93% Wind: 7.0mph	13.59 miles 01:40:18 (7:22 min/mile)

Half solo, half with my bro
NDORFNZized from Strava

Activity	Stats
2018-01-21 Running - Aerobic Turkey Loop 9:30am Weather: 39 Cloudy drizzle	6.5 miles 00:00:00	Shoe: Saucony Ride 9 Black Lime 0 miles on shoe Height: 6ft

Running with Booty. Felt like spring this morning.

Activity	Stats
2018-01-21 Running - Aerobic Turkey Loop 9:30am	6.50 miles 00:00:00	Shoe: Lime Saucony 0 miles on shoe

Happy Sunday! Nice misty run with Rudy this morning!

Activity	Stats
2018-01-21 Running - Aerobic Town 8:00am Weather: 30 degrees wc 16 nne 16 cloudy damp	4.3 miles 00:00:00	Shoe: Asics GT2000 5-1 0 miles on shoe Height: 6.0

Almost good timing, it started misting with about a mile to go. Looking like coming home last night was a good decision. Starting to ice up a bit now.

Activity	Stats
2018-01-21 Running - Kohler Park 8:00am Weather: In st paul 34, gray	3 miles 00:00:00	Height: 5'2"

Did a little time trial/tempo run and was pleasantly surprised and encouraged. :)

Activity	Stats
2018-01-21 Goose - Aerobic	0.00 miles 00:00:00	Height: 6'

Good time photogin' at Full Wolf Moon Race yesterday, good to get outside!

Enjoy your Sunday...

This Eagle didn't particularly care that I was watchin' him doing the shimmy shake, likely ruffled his feathers.  #alaska #eagle #eagleeye #thealaskalife #alaskamagazine #naturalalaska #optoutside #canon #photography

A post shared by Gary Dougherty (@dordiophoto) on Jan 21, 2018 at 5:36am PST