Activity	Stats
2018-06-30 Running -	12.2 miles 01:51:00 (9:05 min/mile)	Shoe: Hurricane F 0 miles on shoe Height: 5' 9'

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2018-06-30 Running - Aerobic 5:30am	00:00:00	Height: 5'7

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2018-06-30 Running - Aerobic Elevation: Ascent+147 Descent-206 5:30am	8 miles 00:00:00	Shoe: Brooks Ghost 3-18 0 miles on shoe Height: 5'7

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2018-06-30 Running - st charles 7:30am Weather: 81F	5.62 miles 00:00:00	Shoe: Adrenalines 0 miles on shoe

about died

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2018-06-30 Running - Aerobic Treadmill	4 miles 00:00:00	Shoe: Mizzuno Wave Inspire 12 0 miles on shoe Height: 6'-2

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2018-06-30 Running -	5 miles 00:00:00	Shoe: Gel-Venture 6 gray 0 miles on shoe

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2018-06-30 Fitness - Not Running Boys Town 7:00am Weather: HOT and HUMID AF	00:00:00

Omaha [20180630]: F3Omaha; Bear with Boom Boom


F3 Omaha workout this morning:

SSH x15
Shoulder Taps x15
Sungods x10/10
Cherry Pickers x15

Bataan Death March taking the long way to the Thang
Thang: “Bear with me”
Bear crawl to the PVC pipes, 10 man makers, and buddy carry back (10 to 1)
Elbow plank where we all said the F3 name of the person to our left.
Plank Jacks x20
Flutter Kicks x30
21s x3; American Hammers x30, Carolina Dry Docks x15 last few held on the down, Cherry Pickers x30 followed by picking cherries and dropping them in the bucket

Indian run back

Mary:
Box Cutters x15
Flutter Kicks x20
Ahh Yeahs 15×15 CROWDPLEASER!
American Hammers x30


I was clinically dead about 4 x during this.

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2018-06-30 Biking - Outdoor Cycling Mean Streets of Papillion Elevation: Ascent+52 Descent-184 2:20pm Weather: HOT, HOT, HOT, HOT	1.65 miles 00:07:26 13.32 mph	Shoe: Diamondback Insight Two 0 miles on shoe

Papillion [20180630]: Ride to the Pool

Made the family go to the pool w/o me, so I could finish up the yard work; once done, I saddled up and peddled like mad to get to the sweet sweet cooling oasis that is Papio Pool.

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2018-06-30 Running - Aerobic My hood in LaVista	5.45 miles 00:52:00 (9:32 min/mile)	Shoe: Blue/GrayRide10 0 miles on shoe Height: 5' 9

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2018-06-30 Running - Aerobic Zorinsky Elevation: Ascent+373.2 Descent-317.7 6:04am Weather: 78, feels like: 79 DP: 72 Humidity: 83% Wind: 1.6mph	10.01 miles 01:23:01 (8:17 min/mile)	Shoe: Brooks Ghost 10: White 0 miles on shoe Height: 5'8 Max HR: 196 Avg HR: 165

Pencil Dive or Toothpick
NDORFNZized from Strava

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2018-06-30 Running -	9 miles 00:00:00

Warm up 4 miles at home and 1.5 miles at race. Cool down 3.5 miles.

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2018-06-30 Running - Race Franklin 4thish of July 5Kish Certified? 11:00am Weather: HOT high 80s	3.4 miles 00:27:03 (7:57 min/mile)

I picked up my number and asked if the start was same place as last year. No it’s different and oh by the way the race distance will be closer to 3.5 miles. WTF!

Race course is first mile of long gradual downhill, mostly flat for half mile+, then rolling net uphill for second half of race with steeper uphills near finish. Settled into 8th early. First mile felt good but I was careful not to push with the heat. Passed a runner at mile 1 and then the heat started to take its toll. Passed another runner at mile 1.5. 2 unmarked intersections in the next half mile. First one I yelled to someone standing nearby and was pointed in right direction. Second one I had to hope the runner ahead of me knew what he was doing. Passed that runner at mile 2 into 5th and then tried to hang on. Heard his footsteps on uphill around 5K. He passed me with 0.25 miles to go and I did my best to hang on, but he beat me by 5 seconds.

6th overall and 1st 50+. Wished I could have gotten 5th, but I gave it everything I had on a very hot day so I am satisfied.

7:39, 8:09, 8:02, 3:13 (0.4)

RaceWire results have my time wrong and more importantly the race distance wrong, but oh well.

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2018-06-30 Running - Long River Bend, Poudre, Spring Creek, Power 8:25am	15.18 miles 02:04:25 (8:11 min/mile)	Shoe: Brooks Ghost 10 knit 0 miles on shoe Height: 5'10

Nice morning for a run. Explored a new area, running around some ponds. Saw Sublime with Rome last night. Filter opened for them. Good show.

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2018-06-30 Running - Aerobic Shopko 6:45am Weather: 80 degrees	4.58 miles 00:00:00	Shoe: Mizuno sayonara2 0 miles on shoe Height: 6' 3 Weight: 178

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2018-06-30 Running - Long Zorinsky	8 miles 00:00:00	Shoe: Gel- Venture 6 gray 0 miles on shoe

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2018-06-30 Running - Elevation: Ascent+399 Descent-309.1 06:14 AM Weather: 77, feels like: 79 DP: 71 Humidity: 82% Wind: 2.6mph	10.00 miles 02:05:48 (12:34 min/mile)	Height: 5 10 Max HR: 203 Avg HR: 150.1

Bugs and Sweat
NDORFNZized from Strava

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2018-06-30 Running - Elevation: Ascent+380.8 Descent-343.6 06:23 AM Weather: 77, feels like: 79 DP: 72 Humidity: 84% Wind: 1.9mph	3.21 miles 00:26:34 (8:16 min/mile)	Max HR: 160 Avg HR: 140.7

Omaha [20180603]: F3 5k Warm Up
NDORFNZized from Strava

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2018-06-30 Running - Elevation: Ascent+399.4 Descent-374.4 08:59 AM Weather: 81, feels like: 85 DP: 71 Humidity: 73% Wind: 8.0mph	3.10 miles 00:17:57 (5:47 min/mile)

Witness Through Fitness 5k, Ugh
NDORFNZized from Strava

Activity	Stats
2018-06-30 Running - Elevation: Ascent+398.2 Descent-378.7 09:21 AM Weather: 81, feels like: 85 DP: 71 Humidity: 72% Wind: 8.0mph	1.71 miles 00:15:41 (9:10 min/mile)

Cool down pushing a stroller
NDORFNZized from Strava

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2018-06-30 Running - Elevation: Ascent+399.3 Descent-374.1 08:19 AM Weather: 80, feels like: 83 DP: 72 Humidity: 76% Wind: 6.4mph	2.75 miles 00:20:40 (7:30 min/mile)

Morning Run
NDORFNZized from Strava

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2018-06-30 Running - around the hood plus sucker 7:00am Weather: in st paul 81, sticky, a little breeze	2.5 miles 00:00:00	Height: 5'2"

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2018-06-30 Running - Aerobic Chalco Weather: 81; 79% humidity	7 miles 00:59:06 (8:26 min/mile)

Song of the day: "Green River" by Creedence Clearwater Revival.

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2018-06-30 Running - Aerobic David City Weather: M.A.F.	6 miles 00:55:00 (9:10 min/mile)	Shoe: Brooks Anthem 2 0 miles on shoe Height: 5'10

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2018-06-30 Running - Elevation: Ascent+373.2 Descent-317.7 06:04 AM Weather: 78, feels like: 79 DP: 72 Humidity: 83% Wind: 1.6mph	10.04 miles 01:22:59 (8:15 min/mile)

Morning Run
NDORFNZized from Strava

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2018-06-30 Walking - Elevation: Ascent+343.6 Descent-326 05:59 AM Weather: 77, feels like: 79 DP: 73 Humidity: 86% Wind: 2.0mph	3.53 miles 01:08:18 (19:20 min/mile)

Just a tad humid.
NDORFNZized from Strava

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2018-06-30 Running - Aerobic Ashers Neighborhood 5:30am Weather: 80 degrees calm partly cloudy	5.8 miles 00:00:00	Shoe: Asics GT2000 4-4 0 miles on shoe Height: 6.0

A repeat of yesterday minus the breeze. Baseball on tap today.