Activity	Stats
2018-06-20 Running - One 10-miler or more per week Running out of town today	10 miles 00:00:00	Shoe: NewBlueRide 0 miles on shoe Height: 5' 9

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2018-06-20 Running - Aerobic Kearney Hike and Bike Trail Weather: 60s	12 miles 01:28:40 (7:23 min/mile)	Shoe: Adidas Galaxy Trail 0 miles on shoe Height: 6 ft

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2018-06-20 Running - Workout 6:30pm	12 miles 01:58:07 (9:50 min/mile)

Track workout at X. Warm up 2.75+ miles with 5 x 100 strides. 8 x (600 with 200 jog rest, 200 with 400 jog rest). Cool down 2.25+ miles.

Felt lousy during warm up. Tired legs, tight right achilles, breathing issues. Once the workout started, I forgot all about it and just focused on the task at hand. Target was 600s in 2:45-2:48 (55-56 per 200) and 200s in 50 or faster. Just about hit it.

Started workout with Harvey, BobK and Colleen. Group slowly reduced to Colleen for 4 and 5, then 6 through 8 solo. Good to have company.

2:45, 47, 2:48, 50, 2:47, 51, 3:23*, 51, 3:28*, 49, 2:47, 50, 2:47, 50, 2:45, 48.

* Middle 2 600s we’re slower on purpose to keep the group together.

Activity	Stats
2018-06-20 Running - Elevation: Ascent+366.9 Descent-355.1 06:09 PM Weather: 69, feels like: 70 DP: 63 Humidity: 80% Wind: 13.4mph	6.05 miles 00:49:57 (8:15 min/mile)	Height: 5 10 Max HR: 161 Avg HR: 142.1

6.05/mi - 8:15/min w/ 10 push-ups/mi
NDORFNZized from Strava

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2018-06-20 Running - Elevation: Ascent+433 Descent-386.8 06:17 PM Weather: 69, feels like: 70 DP: 63 Humidity: 80% Wind: 12.8mph	3.08 miles 00:25:36 (8:18 min/mile)

Dad night - Pushing Elle
NDORFNZized from Strava

Activity	Stats
2018-06-20 Running - Aerobic Home 5:00pm Weather: 74 degrees	5 miles 00:00:00	Shoe: Nike Air retaliate 0 miles on shoe Height: 6' 3 Weight: 180

Activity	Stats
2018-06-20 Running - Aerobic Zorinsky & Beyond 4:40pm Weather: 77 windy cloudy sun	7.5 miles 00:00:00	Shoe: Saucony Ride 10 Grey Black Blu 0 miles on shoe Height: 6ft

Took a short nap before running today thought it would help but I felt worse. Struggled for 2 miles almost stopped but run got better. Need to get better sleep at night.

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2018-06-20 Running - Aerobic Zorinsky and Beyond	7.50 miles 00:00:00	Shoe: Purple Guide 10 0 miles on shoe

With Rudy.

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2018-06-20 Running - Aerobic Zorinsky Elevation: Ascent+373.1 Descent-331.5 3:15am Weather: 72, feels like: 72 DP: 66 Humidity: 82% Wind: 9.3mph	7.01 miles 00:54:10 (7:43 min/mile)	Shoe: Brooks Ghost 10: White 0 miles on shoe Height: 5'8 Max HR: 187 Avg HR: 140.8

After the Rain Run
NDORFNZized from Strava

Activity	Stats
2018-06-20 Running - Aerobic Big Lake Trail 9:30am Weather: 70, light rain	4.3 miles 00:42:40 (9:55 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

The SI joint has been elected leader of the Usual Suspects. Can't go any faster.

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2018-06-20 Running -	4 miles 00:00:00

Legs are starting to recover from Sun, so I guess it’s time to beat them up again tonight.

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2018-06-20 Swimming - Aerobic 5:58am	2.45 miles 00:00:00

Lots of swimming this week! 4300 yards.
It was raining so hard this morning that it was coming through the vents in the ceiling right into my lane. So, I got to swim in the rain a little :)

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2018-06-20 Running - Aerobic FOCO 5:15am	9.67 miles 01:16:08 (7:52 min/mile)	Shoe: Saucony Freedom denim 0 miles on shoe Height: 5'10

Went out intending to go 5 which turned into 7 and then more. At this point I probably should have just done 10. Tried out some new shoes.

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2018-06-20 Running - Aerobic 6:50am Weather: Water cool	3.93 miles 00:33:47 (8:35 min/mile)	Shoe: Brooks Ghost 3-18 0 miles on shoe Height: 5'7

It's been 12 weeks since that calf got crabby, and it's finally decided to be happy again. Loved this run, finally getting some of that cardio back, too, and feeling relaxed in the run. Soaking wet and muddy at the end, the best kind.

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2018-06-20 Elliptical - Tempo 5:00am Weather: 67, feels like: 68 DP: 65 Humidity: 95% Wind: 1.5mph	01:00:00	Height: 5'3

Rainy. My Run Turned Elliptical. ⛈😕
NDORFNZized from Strava

Soaking wet running into the gym...and continued to be soaking wet on the elliptical.

Now working. And wishing I was napping. My focus should really be “Get More Sleep”. All these inspirational things are getting me nowhere. :)

Happy HumpDay.

Activity	Stats
2018-06-20 Running - Elevation: Ascent+380.3 Descent-345.7 05:31 AM Weather: 67, feels like: 68 DP: 65 Humidity: 95% Wind: 1.5mph	8.00 miles 01:01:00 (7:37 min/mile)

Morning Run
NDORFNZized from Strava

Activity	Stats
2018-06-20 Running - mcmen, thru Sucker 5:15am Weather: in st paul, 63, a little rain at first	4 miles 00:00:00	Height: 5'2"

run plus weights