Activity	Stats
2019-11-05 Running - Aerobic	6 miles 00:55:12 (9:12 min/mile)	Shoe: Ghost 10-19 0 miles on shoe Height: 5'7

Activity	Stats
2019-11-05 Running - Aerobic My hood in LaVista	3 miles 00:00:28 (0:09 min/mile)	Shoe: BlackSaucony 0 miles on shoe Height: 5' 9

Activity	Stats
2019-11-05 Running -	16 miles 01:53:42 (7:06 min/mile)

6 mile warm up to and around Jamaica Pond
6 x 2:00 ON, 2:00 OFF around the Pond.
6+ mile warm down to keep the overall volume at a typical "speed day."

The ONSs were hard, but definitely not killer. Didn't want to push things too much with Sunday's race looming. The OFFs were recovery runs, but not shuffling. Felt ok. Not a lot of pop in the legs, but that's ok. Left hamstring little tight during the last ON, and stomach not great on the last two ONs, but persevered.

(Adios 3s w/no tape or lateral heel wedges in the shoes today.)

Activity	Stats
2019-11-05 Fitness - F3 Workout Stinson Park; Cornhusker Handicap Elevation: Ascent+11 Descent-8 5:31am Weather: 36°, N, 69% Kept It Real™	.88 miles 00:40:15 (45:44 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too many Max HR: 145 Avg HR: 101

F3 Omaha [20191105]: You Feelin' Lucky, Punk?

A "lucky number seven" based workout from Tater Tot; I modified AF b/c sick boy!

Activity	Stats
2019-11-05 Running - Recovery Run Mean Streets of Omaha Elevation: Ascent+146 Descent-142 5:00am Weather: 37°, 3 NNW, 70% Kept It Real™	2.54 miles 00:23:56 (9:25 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: way too much Max HR: 143 Avg HR: 131

Omaha [20191105]: Remember, Remember the Fifth of November

Happy Guy Fawkes Day!

Solo, pre F3; solo due to NINE days off: felt like starting @ square one.

Activity	Stats
2019-11-05 Running - Aerobic Pioneers Park 6:44am Weather: 32 degrees	5 miles 00:00:00	Shoe: Mizuno sayonara 0 miles on shoe Height: 6' 3 Weight: 177

Activity	Stats
2019-11-05 Running - Aerobic School Loop 5:00am Weather: 33 degrees sse 2 cloudy	5.3 miles 00:00:00	Shoe: ASICS GT2000 5 Grey 3 0 miles on shoe Height: 6.0

Another quiet morning except for a few southbound geese.

Activity	Stats
2019-11-05 Running - Aerobic Home 4:30pm Weather: 50 degrees	5.7 miles 00:00:00	Shoe: Mizuno sayonara 0 miles on shoe Height: 6' 3 Weight: 178