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2018-08-21 Biking - Intervals Good Class.	00:50:00 0 mph	Shoe: SweetSpinz 0 miles on shoe Height: 5'3

Students on it today. :)

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2018-08-21 Running -	5.2 miles 00:41:00 (7:53 min/mile)	Shoe: Hurricane G 0 miles on shoe Height: 5' 9'

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2018-08-21 Running -	1.2 miles 00:13:00 (10:50 min/mile)	Shoe: Hurricane F 0 miles on shoe Height: 5' 9'

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2018-08-21 Running - Aerobic City Park - Otter group 4:30pm	3.11 miles 00:25:15 (8:07 min/mile)	Shoe: Saucony Freedom denim 0 miles on shoe Height: 5'10

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2018-08-21 Running - Aerobic My hood in LaVista	4 miles 00:35:00 (8:45 min/mile)	Shoe: GraySaucony 0 miles on shoe Height: 5' 9

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2018-08-21 Running - Treadmill	5.5 miles 00:00:00	Shoe: Gel- Contend 4 blue 0 miles on shoe

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2018-08-21 Running - Aerobic David City	8 miles 01:24:00 (10:30 min/mile)	Shoe: Brooks Levitate-Blue 0 miles on shoe Height: 5'10 Max HR: 147 Avg HR: 141

Pace by HR

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2018-08-21 Running - Aerobic Kearney Hike and Bike Trail 4:15pm Weather: 70s	12 miles 01:26:00 (7:10 min/mile)	Shoe: Adidas Galaxy Trail 0 miles on shoe Height: 6 ft

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2018-08-21 Running - Aerobic 4:15pm Weather: 70s	4.2 miles 00:38:08 (9:04 min/mile)	Shoe: Brooks Revel 3-18 0 miles on shoe Height: 5'7

Yay for recovery runs

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2018-08-21 Running - Aerobic Home 4:15pm	.9 miles 00:00:00	Shoe: Brooks GTS 16 0 miles on shoe Height: 6' 3 Weight: 183

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2018-08-21 Running - Aerobic Harry Q Loop 3:46pm Weather: 73 mostly cloudy	5.25 miles 00:47:38 (9:04 min/mile)	Shoe: Fastwitch 7 vizipro Orange 0 miles on shoe Height: 6ft

Ran the Harry Q solo. Had to re route the course due to construction . A few more hills but I really liked the run.

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2018-08-21 Running - Aerobic Field Club Trail 9:20am Weather: 64, partly cloudy	3.2 miles 00:29:40 (9:16 min/mile)	Shoe: Tesla 630 Blue 0 miles on shoe Height: 5'9

Last mile under 9 but felt like sub 8. I am so out of shape.

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2018-08-21 Running - Aerobic Treadmill 6:15am Weather: Basement	1 miles 00:08:00 (8:00 min/mile)	Shoe: Mizzuno Wave Inspire 12 0 miles on shoe Height: 6'-2 Weight: 175

One and done before work.

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2018-08-21 Running -	3:3 miles 00:00:00	Shoe: Gel-Venture 6 gray 0 miles on shoe

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2018-08-21 Fitness - F3 Workout Stinson 5:32am Weather: same as it ever was.	00:00:00	Shoe: Saucony Guide 10 [20180509] 0 miles on shoe Max HR: 147 Avg HR: 109

F3 Omaha [20180821]: Save The Clock Tower

Warm Up; The Thing; Cool Down

45 minutes of getting beat the hell up!

Sadly, no Monkey Humpers today.

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2018-08-21 Running - Aerobic Aksarben/Elmwood Elevation: Ascent+101 Descent-105 5:01am Weather: 62°, 92%	3.33 miles 00:29:05 (8:44 min/mile)	Shoe: Saucony Guide 10 [20180509] 0 miles on shoe Max HR: 145 Avg HR: 128

Omaha [20180821]: Pre F3 5k @ 5

Macy and I, on the cool, humid, mean streets of Aksarben Village and Elmwood Park; all of yesterday's rain, led to quite a few EP muddy spots (so, we mostly ran in the street in EP).

HAPPY TOOSDEE!

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2018-08-21 Swimming - Aerobic 5:00am	2.47 miles 00:00:00

Back in the pool. 4350 yards.
Happy to see the sun today :)

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2018-08-21 Running - Aerobic FOCO loop 5:21am Weather: 59	7.06 miles 00:56:53 (8:03 min/mile)	Shoe: Saucony Ride 10 Blue 0 miles on shoe Height: 5'10

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2018-08-21 Running - Intervals track 5:30am Weather: in st paul 62, cloudy	4 miles 00:00:00	Height: 5'2"

Track in the dark. Haven't done track in a month. doesn't take long to collect cobwebs again.

800 x2 - 4:29, 4:28
400 x2 - 2:07, 2:10

Startled an owl out of his tree.

Weights after

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2018-08-21 Running - Aerobic Track 4:00am	8.1 miles 01:03:30 (7:50 min/mile)	Shoe: Brooks Levitate 0 miles on shoe Height: 5'8

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2018-08-21 Running - Ralston/Omaha/LaVista Weather: 64; 5 mph N wind; 94% humidity	7 miles 00:57:59 (8:17 min/mile)

With 15 x (30 seconds fast/1 minute easy) mid-run.

Song of the day: "Cough Syrup" by Young the Giant.

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2018-08-21 Running - Aerobic Home 4:30pm Weather: 78 degrees	4.1 miles 00:00:00	Shoe: Mizuno sayonara2 0 miles on shoe Height: 6' 3 Weight: 184