Activity	Stats
2019-08-21 Running -	16 miles 00:00:00

4 mile warm up to Jamaica Pond boat house
Fartlek: 1,2,3,4,5,4,3,2,1 (equal rest to previous ON)
4 mile cool down home.

Wasn’t sure what to expect. Both glutes, but mostly right glute, didn't feel great, likely from the strength training on Monday. Might need to adjust that. Soreness went away during the hard part of the workout. They're renovating the Pond path, so 1/3 was old pavement, 1/3 was new pavement, and 1/3 was stone dust/rocks. Good effort. Very, very muggy so was soaked through by the end.

(Adios 3s)

Activity	Stats
2019-08-21 Running - Intermediate Run Mean Streets of Papillion Elevation: Ascent+266 Descent-331 6:21pm Weather: 72°	4.1 miles 00:34:37 (8:26 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too much Max HR: 164 Avg HR: 147

Papillion [20190821]: Gone Runnin’

Dropped the boy off, went out for some more; keep the first three miles (relatively) uptick, for funsies.

Carl? don't you have a half coming up?
yep! don't wanna talk about that though! ;)

Activity	Stats
2019-08-21 Running - Fun Run Mean Streets of Papillion Elevation: Ascent+68 Descent-129 6:06pm Weather: 72°	1.02 miles 00:11:03 (10:50 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe

Papillion [20190821]: A Mile With The Boy

Made my son run a mile; b/c otherwise he'd sit on his @$$ playing video games all day and night.

Activity	Stats
2019-08-21 Running - Hills Deathmill	5 miles 00:56:00 (11:12 min/mile)	Shoe: SauconyLtBluEverrun 0 miles on shoe Height: 5' 9

Activity	Stats
2019-08-21 Running - Aerobic Elevator 6:30pm Weather: 73 degrees e 8 partly cloudy humid	3.3 miles 00:00:00	Shoe: Asics GT2000 5-1 Black 0 miles on shoe Height: 6.0

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2019-08-21 Nordic Track - Aerobic David City	7.5 miles 01:30:00 (12:00 min/mile)	Height: 5'10

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2019-08-21 Running - Workout 6:00pm Weather: Gross humidity	10 miles 01:39:53 (9:59 min/mile)	Shoe: NB 1400 Blue Aug 2019 0 miles on shoe

Long warm up, 4 x 90 seconds on Mercer hill (jog down), long cool down.

Felt strong and smooth on the hills. Ended each at same spot, 0.20 miles.

Activity	Stats
2019-08-21 Running - Tempo Superior country roads 5:00pm Weather: 80°	10 miles 01:10:40 (7:04 min/mile)	Shoe: Adidas Galaxy Trail 0 miles on shoe Height: 6 ft

20 min wp/ 10 min tempo/ 10 min easy/ 10 min tempo/ 20:40 cd

Activity	Stats
2019-08-21 Running - Aerobic Giles 144 4:24pm Weather: 70 cloudy	7 miles 01:04:17 (9:11 min/mile)	Shoe: Saucony Ride ISO R/B 0 miles on shoe Height: 6ft

Plan was to take redbox movies back and run the Z but Box was out of order and had to change my route in the opposite direction. More hills but had a good run. Almost saw a high speed collision can't believe they didn't crash.

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2019-08-21 Running - Regular run 8:45am	1.5 miles 00:16:44 (11:09 min/mile)	Shoe: NB 1400 Blue Aug 2019 0 miles on shoe

Leg was less happy than yesterday but it held up ok.

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2019-08-21 Running - Tempo Pioneers Park 5:54am Weather: 65 degrees	5 miles 00:00:00	Shoe: Mizuno sayonara 0 miles on shoe Height: 6' 3 Weight: 179

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2019-08-21 Running - back path, mcm, corner gate 5:30am Weather: 63, nice	2.5 miles 00:00:00	Height: 5'2"

hamstring is better as long as I don't put excessive stress on it.

had to take the knuckle lights today

Activity	Stats
2019-08-21 Running - Aerobic treadmill 4:00am	5.25 miles 00:00:00	Shoe: Kinvara9 Purple 0 miles on shoe