Activity	Stats
2018-07-23 Running - One 10-miler or more per week My hood in LaVista	10 miles 01:30:00 (9:00 min/mile)	Shoe: GraySaucony 0 miles on shoe Height: 5' 9

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2018-07-23 Running - honolulu 6:42am Weather: 78F	4.2 miles 00:00:00	Shoe: Adrenalines 0 miles on shoe

Activity	Stats
2018-07-23 Running -	00:00:00

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2018-07-23 Running - Hills David City 6:00pm	9 miles 01:21:00 (9:00 min/mile)	Shoe: Brooks Anthem 2 0 miles on shoe Height: 5'10

6.5 w/u
4 x 200 up/200 down
1/5 c/d

Activity	Stats
2018-07-23 Running - Aerobic Home 4:00pm Weather: 85 degrees	5 miles 00:00:00	Shoe: Mizuno sayonara2 0 miles on shoe Height: 6' 3 Weight: 181

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2018-07-23 Running - Intervals Omaha Streets and Trails Elevation: Ascent+360.3 Descent-307 2:41pm Weather: 82, feels like: 85 DP: 69 Humidity: 66% Wind: 4.5mph	5.41 miles 00:50:02 (9:14 min/mile)	Shoe: Saucony Guide 10 [20180509] 0 miles on shoe Max HR: 167 Avg HR: 144.4

Omaha [20180723]: Monday!
NDORFNZized from Strava

2 up, on/offs (on the tenths, w/ the last few intervals being .1 / .05), down.

NAILED the up, offs and down! :D

Activity	Stats
2018-07-23 Running - Elevation: Ascent+356 Descent-293.5 02:06 PM Weather: 81, feels like: 84 DP: 69 Humidity: 67% Wind: 2.9mph	8.00 miles 01:03:44 (7:58 min/mile)

Afternoon Run
NDORFNZized from Strava

Activity	Stats
2018-07-23 Running - Aerobic Zorinsky Elevation: Ascent+373.2 Descent-318.6 4:49am Weather: 70, feels like: 71 DP: 66 Humidity: 88% Wind: 0.8mph	17.01 miles 02:21:39 (8:19 min/mile)	Shoe: Brooks Ghost 10: White 0 miles on shoe Height: 5'8 Max HR: 171 Avg HR: 155.3

Day 1 of DSM Training
NDORFNZized from Strava

Activity	Stats
2018-07-23 Running - Elevation: Ascent+356 Descent-319.6 12:05 PM Weather: 77, feels like: 78 DP: 67 Humidity: 71% Wind: 3.1mph	5.22 miles 00:46:15 (8:51 min/mile)	Height: 5' 9'

Lunch Run
NDORFNZized from Strava

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2018-07-23 Running - Aerobic The 252 Weather: 79 and humid	3.25 miles 00:00:00	Shoe: Levitate Orange 0 miles on shoe Height: 67.5

Cat is away so Willie did play

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2018-07-23 Running - Aerobic Columbus 9:05am Weather: post-rain humid	10.27 miles 01:22:37 (8:02 min/mile)	Shoe: Saucony Ride 10 Blue 0 miles on shoe Height: 5'10

Legs felt good but it was super humid out. Would have gone earlier but it was raining.

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2018-07-23 Running - Hills 6:30am	4 miles 00:33:00 (8:15 min/mile)	Shoe: Brooks Revel 3-18 0 miles on shoe Height: 5'7

Hills for breakfast. Made it through the last big one, I was with the 8th grader ahead of the whole high school pack again, and I turned to her and said yknow, the way you attack these hills and push through them is incredible. If you decide to do volleyball next year it will be a huge disservice to running! And she says, well you can't let them get the best of you. I told the head coach she can deliver the pep talk before our hill workout on Friday!!

Also found out from the head coach that she came up to him afterwards and asked if her time for this workout was any good. Humble as they come. This girl just amazes me.

Cross country days are the best!

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2018-07-23 Running - to gate 7:00am Weather: in st paul 60, clear	2 miles 00:00:00	Height: 5'2"

First did some good weights and then leg stuff--squats, lunges, etc. Then ran quick before starting work

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2018-07-23 Running - Elevation: Ascent+403 Descent-368.6 05:18 AM Weather: 71, feels like: 71 DP: 64 Humidity: 80% Wind: 1.5mph	6.01 miles 00:51:21 (8:32 min/mile)	Height: 5'3 Max HR: 194 Avg HR: 155.7

Nebraska Run Done Goofy.
NDORFNZized from Strava

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2018-07-23 Running - Aerobic School Loop 5:00am Weather: 68 degrees calm cloudy humid	4.7 miles 00:00:00	Shoe: Asics GT2000 4-2 0 miles on shoe Height: 6.0

It’s fair week. We brought Ross home with us yesterday. Asher and Margot are staying at the lake all week. Preston will be here Thursday. Jena is playing volleyball in Kearney today. The fun is just getting started. :)

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2018-07-23 Walking - Elevation: Ascent+385.6 Descent-353.9 5:18am Weather: 70, feels like: 70 DP: 66 Humidity: 88% Wind: 0.7mph	3.12 miles 00:47:59 (15:22 min/mile)	Height: 6'

Morning Walk
NDORFNZized from Strava

GoosE filled weekend on the walkin', MTB'in, etc. front. Plenty busy elsewhere. :)

Columbus Downtown Runaround was a blast, love capturing the ol' classic small town races. I get carried away shootin' and yelling at folks; but it's a great element to be in. :)

Photog'd Columbus Downtown Runaround this weekend...always ♥️ the #focus and #tenacity at races! #DTRA

A post shared by Gary Dougherty (@dordiophoto) on Jul 23, 2018 at 4:26am PDT