Activity	Stats
2018-08-20 Running -	5.2 miles 00:46:00 (8:50 min/mile)	Shoe: Hurricane F 0 miles on shoe Height: 5' 9'

Activity	Stats
2018-08-20 Running - Intervals Papio Trails Elevation: Ascent+251 Descent-297 6:55pm Weather: 70°, 8 NW, 85%	6.2 miles 00:52:47 (8:30 min/mile)	Shoe: Saucony Guide 10 [20180509] 0 miles on shoe Max HR: 164 Avg HR: 145

Papillion [20180820]: 10KAD w/ On/Offs

Ran one of my first ever routes, the "10K A Day" route; mixed it up, threw in some on/offs, starting around 2.5: .1 as hard as I could go, .05 AR; did 11 of 'em. Remainder was down.

Good job, Carl.

Activity	Stats
2018-08-20 Running - Aerobic Home 4:30pm Weather: 84 degrees	4.1 miles 00:00:00	Shoe: Mizuno sayonara2 0 miles on shoe Height: 6' 3 Weight: 184

Activity	Stats
2018-08-20 Running - Hills David City	8 miles 01:08:45 (8:35 min/mile)	Shoe: Altra King MT 0 miles on shoe Height: 5'10

4.5 w/u
8 x 200 up/200 down
1.5 c/d

Activity	Stats
2018-08-20 Running - Intervals 4:15pm Weather: 70	4 miles 00:29:11 (7:17 min/mile)	Shoe: Brooks Ghost 3-18 0 miles on shoe Height: 5'7

1k repeats. I threw up a little after the fourth one. Joining the cross country pukers club, I think there are six of us now.

Activity	Stats
2018-08-20 Swimming - Aerobic 5:00am	2.44 miles 00:00:00

Chose the pool instead of the rainy outside. Rained in my lane anyway (through the roof!). 4300 yards.

Activity	Stats
2018-08-20 Running - Aerobic 7 mile loop CCW 5:25am	8.13 miles 01:08:08 (8:22 min/mile)	Shoe: Brooks Glycerin 16 Blk/Or 0 miles on shoe Height: 5'10

Easy run with a bathroom stop after 5 miles.

Activity	Stats
2018-08-20 Running - Tempo 5:00am Weather: Sopping.	6.03 miles 00:47:45 (7:55 min/mile)	Shoe: SauconyBreakthru2Reds 0 miles on shoe Height: 5'3

Opted for the Madonna mill due to Monsoon type activity. Tried a little progression. 812 and down. Somewhat pleased with this effort. Heart rate stayed low. It’s just getting my running legs back. Starting over.

Still getting my bearings about me. I’ve been a little energizer bunny busting through the house. And getting it all up and running for my family. I’m in love. :). Back to work today. A new normal.


Happy Wet Monday.

Activity	Stats
2018-08-20 Running - Gramsie bridge loop 5:30am Weather: In st paul 71, so warm	3 miles 00:00:00	Height: 5'2"

Baby, it's warm outside. whew. Abs after.

Had to get the knuckle lights out.

Activity	Stats
2018-08-20 Goose - Aerobic	0.00 miles 00:00:00	Height: 6'

Plan was to go long run this morning, but rain put a damper on that. ;)

Photog'd Team Up For Teammates this past weekend, great event for a great cause! So much fun watching the kids run and their focus. Can't help but smile when you watch them. :) #DordioPhoto

Photog'd phenom event for Team Up For Teammates mentoring program. Love the focus of the kiddos in @chickfila Kids Chase! Ya can't help but #smile 😁 #nebraska #running #canon #photography #kelbyonepics #DordioPhoto #runnebraska #race #fundraiser #teamupforteammates #mentor

A post shared by Gary Dougherty (@dordiophoto) on Aug 19, 2018 at 6:20pm PDT