Activity	Stats
Running - One 10-miler or more per week Occasionally drive somewhere	12 miles 01:47:00 (8:55 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

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Strength Training - Strength Training 24 hr Fitness 4:30pm	01:10:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 136 Avg HR: 108

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Running - Aerobic	10.2 miles 01:31:12 (8:56 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9'

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Running - Long Big Lake Trail 11:45am Weather: 69, mostly cloudy	10 miles 01:40:30 (10:03 min/mile)	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

Took 3 min walk breaks every mile or I wouldn't have made it.

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Running - Aerobic	12 miles 00:00:00	Height: 5'10

Bailed.

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Running - Aerobic 7:30am Weather: 60* overcast	4 miles 00:33:00 (8:15 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

Short one with the VI gang. Both knees kind of achy again. Don't really feel the gracilas pain at this pace.

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Running - Aerobic David City	3 miles 00:27:00 (9:00 min/mile)	Shoe: Brooks Neuro 3 0 miles on shoe Height: 5'10 Max HR: 159 Avg HR: 143

Breathing issues this week.

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Running - Long run 10:00am Weather: Warm & windy	15.25 miles 02:22:05 (9:19 min/mile)	Shoe: NB 1980 Green Black A 0 miles on shoe

Parked at Wellesley High School. Ran all over Wellesley focused on my old neighborhood. Pretty sore from Sat but worked into it.

Finished 15 miles and saw 2 runners head by. One looked at my shirt and asked if I knew the great Justin Renz. Turned out it was 7 minute Tim (who I met at the Katie Lynch half marathon) and 8 minute Kate. I ran with them only briefly because I was pretty worn out (no food or drink during the run and warm weather). Tim also gave a shout out to CWarg.

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Running - Aerobic Fort Kearney Trail 4:30pm Weather: 70s	2 miles 00:16:20 (8:10 min/mile)	Shoe: Adidas duramo cross trail 0 miles on shoe Height: 6 ft

Owen on scooter.

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Running - Aerobic 3:30pm	8 miles 01:11:33 (8:56 min/mile)	Shoe: Brooks Ghost 0 miles on shoe Height: 5'7

This run made me happy. This is the best my legs have felt since last Sunday. PT, chiro, and massage tomorrow to help get me all set!

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Biking - Tempo Weather: low 60s cloudy windy	38.4 miles 02:11:36 17.51 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Had initially planned to ride to Boelus, but the clouds were getting pretty gray up there and drivers weren't very patient. Hamstrings were a little tight from picking up branches and mowing the lawn yesterday. Kept cadence up.

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Running - Aerobic z 7:00am Weather: 60F	8.1 miles 00:00:00	Shoe: black and pink omnis 0 miles on shoe

Headed to the z to run with Court. So great to see her!
Rudy and Booty sighting on the lake and a Jody sighting on my drive home.
Have a great Sunday!

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Running - W. Papip Trail/W. Pacific St./168th St. Weather: 61 (THAT'S MORE LIKE IT!!)	12 miles 01:30:04 (7:30 min/mile)

This was the one last medium long before Boston. Thankfully it was a confidence booster. First 6 at aerobic effort, last 6 at slightly faster than GMP. Boylston Street awaits...

Song of the day: "So Far Away" by Carole King. I'm going to see "Beautiful: The Carole King Musical" at the Orpheum tonight and I'm very excited! I was lucky enough to see it a few years ago in New York. It is a fabulous production...a great story behind one of America's most beloved singer/songwriters.

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Running - Elevation: Ascent+401.1 Descent-346.1 06:03 AM Weather: Temp: 57 Feels Like: 57 DP: 53.9 Humidity: 89% Wind: 2.7mph	20.01 miles 02:46:59 (8:20 min/mile)	Height: 5'3 Max HR: 172 Avg HR: 143.1

Top Twenty. 😊
NDORFNZized from Strava

Tom met me at 6 for the first ten. I could tell right out the gate that this was gonna go well. And it did. Proper fueling and water early on was key. Picked up Matt, Scott, and Ken after ten. Continued to feel strong. Got tough about mile 16, but pushed on. Twenty. Boom.

Keep it rolling. That's my focus.

Have a great Sunday.

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Running - Aerobic The Z gate 7:00am Weather: 61 cloudy	6 miles 00:00:00	Shoe: Saucony Ride 8 SilverRed 0 miles on shoe Height: 6ft

Easy run with Booty. Feel great!

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Running - Elevation: Ascent+336.6 Descent-304 07:01 AM Weather: Temp: 55 Feels Like: 55 DP: 52.6 Humidity: 91% Wind: 3.9mph	8.08 miles 01:25:43 (10:36 min/mile)

Out in the country. Humid and smog.
NDORFNZized from Strava

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Running - Elevation: Ascent+382 Descent-348.9 05:56 AM Weather: Temp: 57 Feels Like: 57 DP: 53.8 Humidity: 89% Wind: 2.4mph	11.08 miles 01:23:26 (7:31 min/mile)

rock island with some doodz
NDORFNZized from Strava

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Running - Elevation: Ascent+321.9 Descent-307 06:59 AM Weather: Temp: 56 Feels Like: 56 DP: 53.5 Humidity: 89% Wind: 4.3mph	6.54 miles 01:00:44 (9:17 min/mile)	Height: 6' Max HR: 153 Avg HR: 126.2

#OldSchool #Awesome w #BigSu
NDORFNZized from Strava

Great run with BigSu out on the MoPac.

Few calf cramps coming back, BigSu tells me I shoulda wore #LegWarmers #Karma LOL :)

#USWNT v. Russia this afternoon on ESPN

Activity	Stats
Running - Aerobic Z Gate 7:00am	6 miles 00:00:00	Shoe: Red Saucony 0 miles on shoe

Loosen up the legs run with Rudy!

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Running - Aerobic Home 6:30am Weather: 58	6 miles 00:00:00	Shoe: Nike Zoom Fly 0 miles on shoe Height: 6' 3 Weight: 174