Activity	Stats
2018-06-28 Running - Aerobic Elevation: Ascent+131 Descent-196 7:20am	5.5 miles 00:48:07 (8:44 min/mile)	Shoe: Brooks Ghost 3-18 0 miles on shoe Height: 5'7

Activity	Stats
2018-06-28 Running - Aerobic My hood in LaVista	5.45 miles 00:00:00	Shoe: GraySaucony 0 miles on shoe Height: 5' 9

Activity	Stats
2018-06-28 Running - Aerobic Zorinsky Elevation: Ascent+373.2 Descent-331 7:05am Weather: 74, feels like: 76 DP: 71 Humidity: 89% Wind: 4.7mph	7.00 miles 00:53:01 (7:34 min/mile)	Shoe: Brooks Ghost 10: Black 0 miles on shoe Height: 5'8 Max HR: 181 Avg HR: 147.8

Much Better Pacing
NDORFNZized from Strava

Activity	Stats
2018-06-28 Running - Elevation: Ascent+356 Descent-319.5 12:05am Weather: 73, feels like: 74 DP: 68 Humidity: 84% Wind: 6.1mph	5.20 miles 00:46:00 (8:50 min/mile)	Shoe: Hurricane E 0 miles on shoe Height: 5' 9'

Lunch Run
NDORFNZized from Strava

Activity	Stats
2018-06-28 Running - Hills Treadmill	5 miles 00:49:30 (9:54 min/mile)	Shoe: Altra One 2.5 0 miles on shoe Height: 5'10

5% incline (1320 vertical feet)

Activity	Stats
2018-06-28 Running - Aerobic CSU, Spring Creek 11:00am Weather: 102, sunny	7.12 miles 00:58:49 (8:15 min/mile)	Shoe: Brooks Glycerin 16 Blk/Or 0 miles on shoe Height: 5'10

Hot SOB. Not much humidity but painful just the same. Tired legs, beck tired body. Off to buy new vehicle this evening.

Activity	Stats
2018-06-28 Running - Aerobic Zorinsky & Beyond 3:58pm Weather: 90 Sunny Hot Index 101	7.5 miles 01:08:15 (9:06 min/mile)	Shoe: Saucony Guide 9 Run pops Lime 0 miles on shoe Height: 6ft

Whew! That was a warm run. Felt like I was altitude training . Had a good strong run.

Activity	Stats
2018-06-28 Running - Tempo 4:00pm	4 miles 00:30:23 (7:35 min/mile)	Height: 6' 3 Weight: 179

Activity	Stats
2018-06-28 Running - Elevation: Ascent+388 Descent-359.9 01:30 PM Weather: 85, feels like: 91 DP: 72 Humidity: 63% Wind: 13.2mph	7.13 miles 00:53:59 (7:34 min/mile)

IMPROVISE. ADAPT. OVERCOME.
NDORFNZized from Strava

Activity	Stats
2018-06-28 Running - Aerobic Big Lake Trail 9:15am Weather: 81, cloudy	4.3 miles 00:43:20 (10:04 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

Ran pretty well the first two miles but with the humidity my energy was being sapped like squeezing a wet dishrag. Took three walk breaks coming back.

Activity	Stats
2018-06-28 Running -	6 miles 00:00:00

Right achilles was worse than usual the day after a hard effort. It took about 1/2 hour of mostly walking before I was able to run with a (mostly) normal stride. I guess as long as it recovers enough before the next hard effort, I can manage it.

Activity	Stats
2018-06-28 Running - Elevation: Ascent+315.3 Descent-293.6 09:32 AM Weather: 78, feels like: 79 DP: 73 Humidity: 84% Wind: 2.8mph	5.12 miles 00:40:08 (7:50 min/mile)	Height: 5 10 Max HR: 179 Avg HR: 150.5

5.12/mi - 7:50/min (10 push-ups/mi)
NDORFNZized from Strava

Activity	Stats
2018-06-28 Walking - Elevation: Ascent+354.6 Descent-328.6 07:30 AM Weather: 74, feels like: 75 DP: 71 Humidity: 91% Wind: 4.2mph	1.29 miles 00:29:31 (22:52 min/mile)

Solo with the pups. Mom's under the weather. Going to rest the hip today. No long walk.
NDORFNZized from Strava

Activity	Stats
2018-06-28 Running - Tempo Standing Bear	6.5 miles 00:00:00	Shoe: Gel- Venture 6 gray 0 miles on shoe

Activity	Stats
2018-06-28 Running - Aerobic Zorinsky Elevation: Ascent+370.6 Descent-331.2 5:03am Weather: 75, feels like: 76 DP: 70 Humidity: 86% Wind: 4.0mph	7.01 miles 01:02:31 (8:55 min/mile)	Shoe: Brooks Ghost 10: Black 0 miles on shoe Height: 5'8 Max HR: 146 Avg HR: 121.9

Hydro Flask
NDORFNZized from Strava

Activity	Stats
2018-06-28 Swimming - Aerobic 5:02am	2.4 miles 00:00:00

I was happy when this one was over :). 4250 yards.

Happy Friday Eve and Happy Birthday Eve to Carl!

Activity	Stats
2018-06-28 Running - sucker park 5:30am Weather: in st paul 63, clear, better	3.5 miles 00:00:00	Height: 5'2"

a little fresher out this morning.

weights after, not a ton but something is better than nothing

Activity	Stats
2018-06-28 Running - Aerobic Change Up. Elevation: Ascent+384 Descent-359.9 5:19am Weather: 74, feels like: 75 DP: 69 Humidity: 86% Wind: 3.5mph	5.09 miles 00:44:07 (8:40 min/mile)	Shoe: SauconyBreakthru2Reds 0 miles on shoe Height: 5'3 Max HR: 158 Avg HR: 136.7

Surprise, Favorite Barista!!🎉 #thursdaylark 🕊#strawberrymoon🍓🌕
NDORFNZized from Strava

As soon as I stepped outside..wow. Hotness. :). I put out the call for a Thursday Lark. Work all weekend, so this worked best. And my friends obliged. Good times under the Strawberry moon. Great coffee where we solved all the Lincoln Track Club problems. And designed a new Lincoln Marathon route! Details to follow. ;)

Day off! Yard work, sun, hanging with the chickies, work meeting on my day off, and Happy Hour with Matt and his Mom. Enjoying every minute.

Happy Thursday.

Activity	Stats
2018-06-28 Running - Elevation: Ascent+370.6 Descent-331.5 05:03 AM Weather: 75, feels like: 76 DP: 70 Humidity: 86% Wind: 4.0mph	7.04 miles 01:02:31 (8:52 min/mile)

Rewards Card
NDORFNZized from Strava

Activity	Stats
2018-06-28 Running - Aerobic Ralston/LaVista/Omaha Weather: 77; 83% humidity	8 miles 01:09:19 (8:39 min/mile)

Song of the day: "Downtown Train" by Rod Stewart; from the brilliant pen of Tom Waits.

Activity	Stats
2018-06-28 Running - Aerobic Elevation: Ascent+383.5 Descent-353.9 4:58am Weather: 74, feels like: 75 DP: 70 Humidity: 86% Wind: 5.3mph	3.04 miles 00:28:48 (9:28 min/mile)	Height: 6'

Rare Jog
NDORFNZized from Strava

Surprised I could jog the whole thing...

Old School long sleeve black NDORFNZ shirt, black shorts, black socks, and black shoes. Just #KeepinItReal