Activity	Stats
2019-07-20 Running -	16 miles 00:00:00

Out the door at 6:30am to beat the heat and since we are heading up to Bar Harbor for the week this afternoon. Already had a heat index in the mid-90s! Last few miles were a death march. Did the usual 14ish mile loop plus added another mile out and back from the fire station. Tough dealing with the hills coming back.

(Kilkenny XC7s)

Activity	Stats
2019-07-20 Running - Race Running out of town today CSG Certified? Yes	.93 miles 00:06:02 (6:29 min/mile)	Shoe: Saucony Type A Racer 0 miles on shoe Height: 5' 9

Activity	Stats
2019-07-20 Running - Race Running out of town today CSG Certified? Yes	1.86 miles 12:49:00 (6:53:26 min/mile)	Shoe: Saucony Type A Racer 0 miles on shoe Height: 5' 9

Activity	Stats
2019-07-20 Running - Race Running out of town today CSG Certified? Yes	.235 miles 00:01:12 (5:06 min/mile)	Shoe: Saucony track spikes 0 miles on shoe Height: 5' 9

Activity	Stats
2019-07-20 Running - Aerobic Cottonwood Weather: Warm	3.5 miles 00:00:00	Shoe: Mizzuno Wave Inspire 14 0 miles on shoe Height: 6'-2

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2019-07-20 Swimming - Aerobic 5:50am	2.6 miles 00:00:00

4600 yards. With Russ and Derron

Activity	Stats
2019-07-20 Running - Aerobic	16 miles 02:39:00 (9:56 min/mile)	Shoe: Brooks Revel 3-19 0 miles on shoe Height: 5'7

From Bloomfield to the Magnet Bar in Magnet, NE. Beer never tasted so good.

Activity	Stats
2019-07-20 Running - Race Branched oak lake trails Twilight trot Certified? 8:30pm Weather: 80 - 90s	16 miles 02:33:11 (9:34 min/mile)	Shoe: Hoka speed instinct 0 miles on shoe Height: 6 ft

Activity	Stats
2019-07-20 Running - Hills Treadmill Elevation: Ascent+640	5 miles 01:00:00 (12:00 min/mile)	Shoe: New Balance Zante v3 0 miles on shoe Height: 5'10

8 x 1 minute at 8%, recovery at 1%

Activity	Stats
2019-07-20 Running - Long Bootys loop	12 miles 00:00:00	Shoe: Kinvara9 Gray 0 miles on shoe

Activity	Stats
2019-07-20 Running - Long Booty Loop 5:13am Weather: 81 sunny	12.5 miles 00:00:00	Shoe: Saucony Ride ISO BB Blue 0 miles on shoe Height: 6ft

Long run with Booty.

Activity	Stats
2019-07-20 Running - Aerobic Papio Trails Elevation: Ascent+137 Descent-279 5:44am Weather: FL 85°, 81°, 5 ESE, 74%	7.42 miles 01:04:00 (8:37 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: All Max HR: 162 Avg HR: 140

Papillion [20190720]: Run to the Run, then Run

A group was meeting, to run prior to the (new) F3 workout @ Halleck Park (aka "The Pit").

I ran to meet them.

Activity	Stats
2019-07-20 Running - Race Columbus Downtown Runaround Certified? Yes	5 miles 00:29:50 (5:58 min/mile)	Shoe: Brooks Asteria 0 miles on shoe Height: 5'8

Activity	Stats
2019-07-20 Running - Aerobic	2 miles 00:17:00 (8:30 min/mile)	Shoe: Brooks Ghosts 12 #2 0 miles on shoe Height: 5'8

Activity	Stats
2019-07-20 Running - Aerobic Ashers Neighborhood 5:00am Weather: 83 degrees s12 clear humid	00:00:00	Shoe: Brooks Ghost 11-Grey 1 0 miles on shoe Height: 6.0

Not to upstage the moon landing anniversary but this is the 40th anniversary of my first race, 100th Meridian 10k in Cozad. Ran in my Converse All Star low top b-ball shoes, bought a pair of Nikes the next week. Lots of memories, good races, and the best part, lots of great friends. Thanks to everyone, here’s to many years ahead!

Activity	Stats
2019-07-20 Running - Aerobic Ashers Neighborhood 5:00am Weather: 83 degrees s12 clear humid	00:00:00	Shoe: Brooks Ghost 11-Grey 1 0 miles on shoe Height: 6.0

Not to upstage the moon landing anniversary but this is the 40th anniversary of my first race, 100th Meridian 10k in Cozad. Ran in my Converse All Star low top b-ball shoes, bought a pair of Nikes the next week. Lots of memories, good races, and the best part, lots of great friends. Thanks to everyone, here’s to many years ahead!

Activity	Stats
2019-07-20 Running - Long run 9:30am Weather: HOT	12.09 miles 02:00:04 (9:55 min/mile)

My body wanted some extra sleep, so I listened to it and didn’t make it to the tempo run. Hot when I got out there but surprisingly not too bad for running. Cranked out a bunch of easy miles. Felt ok until I finished, but once I stopped I immediately felt a bit cooked. Recovered fine with some hydration and getting out of the heat.

Activity	Stats
2019-07-20 Running - Recovery Run Papio Trails Elevation: Ascent+142 Descent-65 8:11am Weather: FL 90°, 84°, 8 SSE, 66%	1.6 miles 00:15:15 (9:31 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Max HR: 160 Avg HR: 140

Papillion [20190720]: Jog Home

Jogged back home; as the heat started to really ramp up.

Activity	Stats
2019-07-20 Fitness - F3 Workout Halleck Park 7:01am Weather: 79°, 7 ESE, 79%	00:56:00	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe

F3 Omaha [20190720]: First F3 Workout @ "The Pit"

F3 launched a new workout location this morning, in Halleck Park, named "The Pit", which is what Papillion High School called their football field, when it was located there.

Activity	Stats
2019-07-20 Running - Race Centerville, MN Festival of Lakes Certified? Yes 7:30am Weather: breezy, 69, got dark and stormy	3.1 miles 00:31:13 (10:04 min/mile)	Height: 5'2"

nice race. good thing it started at 7:30 because it got dark and stormy a few minutes after I finished! :)

Activity	Stats
2019-07-20 Running - Aerobic Jamaica North 6:20am Weather: 79 degrees	6 miles 00:00:00	Shoe: Mizuno sayonara 0 miles on shoe Height: 6' 3 Weight: 180

Activity	Stats
2019-07-20 Running - Aerobic Ashers Neighborhood 5:00am Weather: 83 degrees s12 clear humid	6.2 miles 00:00:00	Shoe: Brooks Ghost 11-Grey 1 0 miles on shoe Height: 6.0

Not to upstage the moon landing anniversary but this is the 40th anniversary of my first race, 100th Meridian 10k in Cozad. Ran in my Converse All Star low top b-ball shoes, bought a pair of Nikes the next week. Lots of memories, good races, and the best part, lots of great friends. Thanks to everyone, here’s to many years ahead!