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Running - Aerobic	3.38 miles 00:00:00	Shoe: Brooks adrenaline gts 15 0 miles on shoe Height: 5-8

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Running - Aerobic Treadmill 6:30am	4 miles 00:38:43 (9:40 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

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	3 miles 00:00:00	Shoe: Black 1000s 0 miles on shoe Height: 6'1

sprints on treadmill

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Running -	8 miles 00:00:00

AM: My work's annual physical fitness test - situps in a minute, pushups to failure, 300m run, 1.5 mile run. Situps are pretty much useless and hurt my back, so did just enough (50) to get into the highest rated category, and stopped at 60 pushups to do the same. Technically, we're supposed to do the running portions on a track, but the powers that be decided to do it on the Charles River path. 300m in 44s, but then they screwed up with the directions for the out-and-back 1.5 mile course and when I realized I had run for longer than .75 miles out based on my watch time, I literally stopped for 30 seconds to wait for the next guy who I knew had a GPS watch to wait until his watch hit .75 miles. Considering how horribly inaccurate a GPS is along that portion of the river, who knows how far we actually ran. In the end, the 9:06 of running was probably equivalent to about 7:20-7:25 for 1.5 miles (that's what the effort felt like based on last year). No warm up (other than some jogging around while waiting for my heat of the 300m) or cool down, so probably about 2 miles total. Wore the Shay's and had no groin/thigh issues.

PM: 6 miles easy - 4 x Russell St strides, Myrtle, foam, stretch. Wore Shay's again. No issues.

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Running - Aerobic Carter Lake Loop, cut short 6:00pm Weather: HOT	7.2 miles 01:01:21 (8:31 min/mile)	Shoe: Nike Zoom Elite 7 0 miles on shoe

Heat acclimation! Original goal was 90 mins, but it was way too hot and humid.

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Running -	8.5 miles 00:00:00	Shoe: Nimbus 16 RED 0 miles on shoe Height: 5'7

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Running - Aerobic The Narrows 11:00am	6 miles 00:00:00	Shoe: A2000 2015-05 Red 0 miles on shoe

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Cross Train - Arc Trainer Active 180	01:30:00	Height: 5'6

First actual workout since Dizzy. Walked a bit yesterday but muscles still sore. Weights after.

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Running - Aerobic ParkWest/EagleRun 7:00am	4.25 miles 00:39:52 (9:22 min/mile)	Shoe: Altra Olympus Pink 0 miles on shoe Max HR: 154 Avg HR: 167

Slow and easy. My legs are super SORE from all the squats yesterday. Apparently I have some work to do in that area. HR strap is whack. It kept losing my HR for some reason.

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Running - Aerobic 6:30pm Weather: 94* humid	1.2 miles 00:00:00	Shoe: Pureflow 2 0 miles on shoe Height: 6-00

Gonna be damn hot. Not feeling great...just power through.

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Running - Race Plattsmouth XC Series Certified? No 7:00pm Weather: 94* humid	3.1 miles 00:20:56 (6:45 min/mile)	Shoe: Pureflow 2 0 miles on shoe Height: 6-00

Race No. 698. Absolutely miserable conditions...just how I'll always remember Rhylander Park. Could not stop sweating for about a half hour after stopping and feeling nauseous.
6:15/6:48/7:16 These splits tell it all.

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Running - old fire station 6:45am Weather: MN weather 66, pleasant	1 miles 00:00:00	Height: 5'2"

35 minutes total with 5x 2-min run/1-min walk

weightlifting after, 3 sets of each

went bird watching first. Spent time with Gladys and Clarence. :)

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Strength Training - Strength Training 24 hr Fitness 6:30pm	00:30:00	Shoe: Saucony Echelon 0 miles on shoe Height: 6' 4 Weight: 205

Quick workout after golf. Felt pretty fatigued, so kept it short.

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Running - Aerobic Running out of town today	5.14 miles 00:50:00 (9:43 min/mile)	Shoe: Saucony light colored 0 miles on shoe Height: 5' 9

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Running - Aerobic David City 7:15pm Weather: M.A.F.	8 miles 01:11:00 (8:52 min/mile)	Shoe: Saucony Virrata-Blk 0 miles on shoe Height: 5'10

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Running - Aerobic Treadmill 1:00pm	5 miles 00:45:08 (9:01 min/mile)	Height: 5'9

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Running - Aerobic Westside Elevation: Ascent+135 Descent-126 1:25pm Weather: 77°, 8 ESE, 83% Stupid Humid	3.2 miles 00:28:38 (8:56 min/mile)	Shoe: Saucony Guide 7 [20150226] 0 miles on shoe

Omaha [20150624]: Shake It Out!

Easy, easy, easy, easy shake out; pockets of no breathing allowed made for a "fun" run.

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Running - Hills Weather: 88 breezy humid	2.21 miles 00:24:41 (11:10 min/mile)	Shoe: Brooks Pure Grit 0 miles on shoe Height: 5'9

.5 mile warmup, 7x Tornado Hill, .25 cooldown. 5 runners in our group of various experience levels. Warm and humid, but clouds came in and took the heat off the end of the run a bit.

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Running - Aerobic KILLER Keystone 3:00pm Weather: 88, FL 90s, sunny, HUMID/HOT, windy	5.4 miles 00:40:04 (7:25 min/mile)	Shoe: Nike Pegasus Purple 0 miles on shoe

Pre-flight run! Stupid mistake running into the wind to start, then turning around and running with it. HOT as an oven. The more I am used to it the better...Western States is forcasted to be 105 w/ the canyons 110-115 deg!! Holy hotness!!!

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Running - Tempo Trail 5:45pm Weather: 84, 67%, FL 90	8.06 miles 01:04:00 (7:56 min/mile)	Shoe: PI N2 Purple 0 miles on shoe Height: 5'10

The heat and humidity got to me. I wanted to do some tempo miles but couldn't do what I planned. It was all I could do to get to a 7:00 mile for mile 3. I backed off and started to feel a little better after mile 4. I picked the pace up for mile 7 and ran 6:42 which was easier than mile 3 but didn't have much left in the tank.

I get to fly to Michigan to play Arcadia Bluff Golf Course Thursday and Friday. The course pictures look like Prairie Club so it should be fun. Hopefully I play better than Tuesday night. I'm looking forward to highs in the low 70's for a couple days.

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Running - Aerobic zorinsky and beyond 4:30pm Weather: 90 Very Warm	7.5 miles 01:03:47 (8:30 min/mile)	Shoe: Fastwitch 5 Screamin Yellow 0 miles on shoe Height: 6ft

Think this may have been the hottest run for me this year. The combo of the heat and humidity made it hard to breath but once I was into the wind it was better. Had a good run!

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Running - Aerobic Jamaica North 4:45pm Weather: 95 degrees	5 miles 00:00:00	Shoe: Nike Zoom Fly 0 miles on shoe Height: 6' 3 Weight: 176

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Running - Aerobic West Papio Trail 1:45pm Weather: Steamy	6.5 miles 00:00:00	Shoe: Brooks Ghost 7 Black 0 miles on shoe Height: 6' 1"

Dropped my car off at Superior Honda for service and ran home in that "sun came out right after it rained" humidity.

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Biking -	8 miles 00:00:00 0 mph	Height: 5'9.5

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Running - Aerobic treadmill 6:15am	8 miles 00:00:00	Shoe: bright pinks 0 miles on shoe

5am and 6:15am outdoor runs aborted due to storms, so inside on my millE. Wireless headphones aren't working, so I watched netflix on my phone.

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Running - Intervals millE	5 miles 00:00:00	Shoe: Pure Cadence 3 0 miles on shoe

1.25 up then 4x800 (around 3:30) with 0.25 recovery, 1 down

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Running - Aerobic Golf Course Route 10:15am Weather: Humid, 73°	6.25 miles 00:52:59 (8:28 min/mile)	Shoe: ASICS DS Trainer 20 - Bl/Si/Bk 0 miles on shoe Height: 5 10 Weight: 161

I've noticed that my golf course route has not been producing as many golf balls as of late. Today I saw an older man with an actual golf ball retrieving device searching along the outside of the fence. Dude is on my turf!

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Goose -	00:00:00

Dang - new shoes and I have to take a goose. Wanted to go but it was lighening and my people wouldn't let me. Actually the skies just opened up and I can't see across the parking lot so I guess it was a good decision.

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Running - Aerobic Running out of town today	5.14 miles 00:50:00 (9:43 min/mile)	Shoe: Brooks Adrenaline blue 0 miles on shoe Height: 5' 9

Easy run on trails before heading to Casper, Wyo.

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Running - Tempo See below	7 miles 00:00:00	Shoe: Brooks Launch 0 miles on shoe Height: 6'2

Shopko loop with Matt. 2@mp, 1@hmp, & 2@10k pace.

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Running - Aerobic Old Hwy 2 5:30am	4.25 miles 00:00:00	Height: 5'5

w/ Tesha. Wind & lightening made for a crazy run, was glad to be done!

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Running - Aerobic Horseshoe with WR. 6:30am Weather: 70. Windy.	8.04 miles 01:11:02 (8:50 min/mile)	Shoe: Brooks Glycerin12 Raspberry 0 miles on shoe Height: 5'3

Did this one on autopilot. Kinda forgot what I was doing a couple of times. Crazy-like couple of days has me slightly frazzled. :) Good times.

Happy HumpDay.

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Running - Regular run 6:00am Weather: 70, less humid	10 miles 01:32:24 (9:14 min/mile)	Shoe: NB890 Blu/Blk 2015B 0 miles on shoe

More wandering around Philly. 12 good strides. Finally saw the Liberty Bell, though I had never really looked for it before.

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Running - Aerobic Water Totter 6:00am Weather: 58 degrees se 7 cloudy dam	3.0 miles 00:00:00	Shoe: Asics GT 2000-2 0 miles on shoe Height: 6.0