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Strength Training - 24 hr Fitness 3:15pm	01:10:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 148 Avg HR: 113

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Running - Aerobic 10:00am	7.2 miles 01:06:00 (9:10 min/mile)	Shoe: NB 1260 A 0 miles on shoe Height: 5' 9'

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Running - Aerobic treadmill 1:00pm	4.8 miles 00:00:00	Shoe: green & blue Omnis 0 miles on shoe

easy peasy treadmill run

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Running -	6.5 miles 00:00:00

Strength circuit at Y. Then a few more easy (and sore) miles after I got home.

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Running -	9.5 miles 00:00:00	Shoe: NB 1400 A 0 miles on shoe

Warm up 6.3 miles. Cool down 3.2 raw miles.

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Running - Race Norwood Turkey Trot Certified? 11:00am Weather: Chilly, very windy	4 miles 00:29:21 (7:20 min/mile)	Shoe: NB 1400 A 0 miles on shoe

Pushed all the downhills. Tried to hold steady on the uphills. Stronger than I expected coming back up Nichols St hill. Back and forth with Brenda the whole race. Finally pulled ahead just before the rotary.

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Running - Aerobic Golf course 10 4:30pm Weather: 40's?	10.21 miles 01:23:07 (8:08 min/mile)	Shoe: Hoka Clifton II Rd/Blue 0 miles on shoe Height: 5'10

A rare afternoon run. Slept in and then my wife made pancakes, eggs, & bacon so no run in the morning. Took my older daughter to Amazing Beasts & Where to Find Them. Thought it was pretty good. It was a nice evening for a run. Haven't been on this route for quite some time.

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Running - Long Keystone, South Omaha, Field Club trails; midtown/downtown Weather: 48; 15 mph SE wind	22 miles 03:00:52 (8:13 min/mile)

Nice afternoon long run. Started on the Keystone near 60th and Harrison. North to the South Omaha trail, to the Field Club trail--I hadn't done this completed stretch before. Then out to 42 & Dodge St, headed east and turned around at 11 miles for the out and back.

Song of the day: "Hey Carrie Anne" by the Hollies. Genius harmonies and I love how Allan Clarke, Tony Hicks and a pre-CSN Graham Nash trade verses. And that steel drum solo is a knockout!

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Running - Aerobic 7:30am Weather: 25* breezy	5.9 miles 00:52:00 (8:48 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Met RJ and Nel at VI for a shortened loop through Eagle Run neighborhood up to Cornhusker. Groin was pretty sore so tried to keep it easy. First really cool run of the season as the wind was brisk and cold. I didn't do any of the workouts this week and don't know that I'm going to get any coming up. Got to get healthy and quit worrying about it. The hay is in the barn.

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Running - Aerobic Zorinsky 6:00am	6.5 miles 01:02:00 (9:32 min/mile)	Height: 5'8

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Intervals	8.6 miles 00:57:00 (6:37 min/mile)	Height: 189

3.2 mile Fartlek. 18:03. Rough, not surprising, 3rd hard run in 5 days.

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Running - Long Appleton 1:15pm Weather: mid 40s, S breeze	16 miles 02:26:15 (9:08 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10

1:12:30-out
1:13:45-back

Struggled last 5 miles, hills wore me down.

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Biking - Tempo Weather: 40-45 Sunny Windy	37.89 miles 02:19:59 16.24 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Tried out some new cold gear today. Stayed comfortable most of the ride. I could feel I hadn't been on the road much the last few weeks.

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Running -	12.5 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

Wasn't planning on getting out of bed. But was having trouble sleeping. Plus got a text that an old friend was in town, Levi Ashley. So caught up with him and Salem.

Core work

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Running - Aerobic Rolling Hills of Auburn 6:30am Weather: 25 degrees wc 22 se 6 clear damp	7.1 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0