Activity	Stats
2019-07-13 Running -	14 miles 00:00:00

Out the door around 7:40am. Took a little while to get going. Easy/steady 8 miles, then 5 miles at an increased tempo beginning at the bottom of the 1st Heartbreak/Newton Hills (parallel to fire station), then easy mile on home. Didn't go too crazy on the up-tempo part, mostly because stomach started to become an issue toward the end. Nice work on the hills, though.

(Nike Waffle Rival XCs)

Activity	Stats
2019-07-13 Running - Aerobic Running out of town today	3.8 miles 00:40:00 (10:31 min/mile)	Shoe: OldSauconyOrange 0 miles on shoe Height: 5' 9

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2019-07-13 Running - Aerobic Zorinsky	40 miles 05:39:47 (8:29 min/mile)	Shoe: Brooks Ghosts 12 #2 0 miles on shoe Height: 5'8

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2019-07-13 Running - Hills Treadmill Elevation: Ascent+1035	6 miles 01:12:00 (12:00 min/mile)	Shoe: Brooks Transmit 2-WT 0 miles on shoe Height: 5'10

8 x 3 minutes at 6%, 6 minutes recovery at 1%

Activity	Stats
2019-07-13 Fitness - Not Running Easons Lake 11:53am Weather: FL 85°, 82­°, 7 SSW, 62%	2.03 miles 00:56:40 (27:54 min/mile)

North Bend [20190713]: Kayaking @ Easons Lake

Relatively great @ the start; but just plain awful by the end.

Still though, on the water.

Activity	Stats
2019-07-13 Running - Recovery Run DT10 Elevation: Ascent+844 Descent-842 5:32am Weather: 73°, 6 SE, 83%	10.46 miles 01:36:58 (9:16 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: All Max HR: 167 Avg HR: 139

Omaha [20180713]: DT10

Met smilEy, we headed out for DT13; true to "CJS as of late form", wound up turning short and only did DT10. Humidity, be gone.

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2019-07-13 Running -	3 miles 00:00:00	Height: 5'2"

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2019-07-13 Running - Workout 9:00am	20.16 miles 03:10:11 (9:26 min/mile)

Road workout to approximate Harvey’s Wed night track workout. Adjusted slightly to make transition times easier to remember.

Hilly warm up 50 min. 4 x [4 min hard (2 min jog recovery), 2 min hard (2 min jog recovery), 5 min hard* (5 min jog recovery)]. *10 min hard in set 4. Hilly cool down 60 min.

Food and water at about 20 min. Gu early in workout and during cool down. Lots of water at beginning of cool down.

Felt pretty good and focused throughout. Needed some additional mental focus for last couple of miles.

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2019-07-13 Swimming - Aerobic 6:20am Weather: 72F	2.55 miles 00:00:00

4550 yards. Outside swimming :)

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2019-07-13 Running - Aerobic School Loop 5:30am Weather: 66 degrees se 6 partly cloudy humid	7.0 miles 00:00:00	Shoe: ASICS GT2000 5 Grey 4 0 miles on shoe Height: 6.0

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2019-07-13 Running - Aerobic Harry Q 6:00am	4 miles 00:00:00	Shoe: Kinvara9 Gray 0 miles on shoe

Warm morning run.

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2019-07-13 - Aerobic	00:00:00

Activity	Stats
2019-07-13 Running - Aerobic Ralston/LaVista/Papillion Weather: 73; 83% humidity	6 miles 00:50:52 (8:28 min/mile)

Song of the day: "If I Could Only Win Your Love" by Emmylou Harris.