Activity	Stats
Aerobic 5:00am	5 miles 00:00:00	Shoe: Ravenna 8 Peacoat 0 miles on shoe

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Running - Aerobic Field Club Trail	9 miles 00:00:00	Height: 5'10

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Running - Aerobic ft. collins 8:40pm	3.11 miles 00:24:26 (7:51 min/mile)	Shoe: Reebok Floatride 0 miles on shoe Height: 5'10

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Running - Aerobic David City	3 miles 00:27:00 (9:00 min/mile)	Shoe: Brooks Levitate-Blue 0 miles on shoe Height: 5'10

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Running -	8 miles 00:00:00	Shoe: NB 630 Gray Silver A 0 miles on shoe

Morning ran 2.5 miles then ran out of time. Evening after my supper settled ran 5.5 miles.

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Running - Aerobic 7:30am Weather: 80* sunny	10.2 miles 00:00:00	Shoe: Hoka Bondi 4 0 miles on shoe Height: 6-00

Ran Sokol Park levee loop and had to go around a half dozen big tree limbs. Glad I got it in early but it was still hot. Struggled over the last couple. Settled in about 7:45 pace after a couple easy ones.

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Biking - 8:00pm	8 miles 00:00:00 0 mph	Height: 6-00

Rode home after dropping truck at Finished Edge.

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Running - Aerobic Zorinsky & Beyond 4:00pm Weather: 97 index 102 Very Windy	8 miles 01:07:01 (8:22 min/mile)	Shoe: Saucony Ride 9 Slime/Blue 0 miles on shoe Height: 6ft

My kind of weather but the wind took the fun out of it. Felt good but I like a little more humidity. Summer is here!

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Running - Elevation: Ascent+373 Descent-296.8 12:19 PM Weather: 90, feels like: 88 DP: 67 Humidity: 48% Wind: 13.3mph	7.15 miles 00:53:46 (7:31 min/mile)

Yeah, but it's a dry heat.
NDORFNZized from Strava

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Running - 12:00pm	4.1 miles 00:37:55 (9:14 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9'

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Running - Elevation: Ascent+3534 Descent-3039.4 05:11 AM Weather: 51, feels like: 47 DP: 33 Humidity: 50% Wind: 3.8mph	6.55 miles 01:15:41 (11:33 min/mile)

WGU MCD part deux
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Running - 09:34 AM	0.00 miles 00:00:01 (15:32 min/mile)

Rest day. Really pissed. Busted my ass to lose 25 lb the past 17 months to get a BMI of 25 for the wellness program at work. Made it but supposedly shrank from 5'11" last year and BMI is still over 25. I'm done. Can't do another 5lb loss.
NDORFNZized from Strava

Activity	Stats
Running - Aerobic Harrison-Q Loop 6:15am	5.1 miles 00:44:17 (8:40 min/mile)	Shoe: Brooks Adrenaline GTS 16 0 miles on shoe Height: 6' 4 Max HR: 150 Avg HR: 134

Two mornings in a row! Have to help my dad cut down some trees after work today so I had to run in the morning again.

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Running - Aerobic Zorinsky Elevation: Ascent+373.4 Descent-331.1 4:31am Weather: 68, feels like: 66 DP: 58 Humidity: 70% Wind: 8.2mph	12.43 miles 01:44:35 (8:24 min/mile)	Shoe: Brooks Ghost 9.2 0 miles on shoe Height: 5'8 Max HR: 148 Avg HR: 125.2

#WBW #mgc KP CJ DR KH MC
NDORFNZized from Strava

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Running - Hills Elevation: Ascent+275 Descent-242 6:45am Weather: 65° wind 16 mph	4.01 miles 00:34:53 (8:41 min/mile)	Shoe: Brooks Peacock 0 miles on shoe Height: 5'7

What a great practice today! Evidently the summer solstice and a smores pop tart made for good running for one of our normally silent sophomore girls. Glad I chose to run with her, she had negative splits all the way through, crushed the hills, and was still chattering the last mile! These kids make my day. Abs and bench after. I did just one at 95 which was a riot to see their reactions.

Activity	Stats
Running - Recovery Run TheQ Elevation: Ascent+248 Descent-248 4:52am Weather: 72°, 4 ESE, 69%	7.01 miles 01:02:16 (8:52 min/mile)	Shoe: Saucony Guide 9 [20170221] 0 miles on shoe

Papillion [20170621]: The Q
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Just Dan and I on the mean streetZ of Papillion and La Vista this AM; chatting away about this, that, and the other.

Really enjoyed the temp this morning (compared to 91° yesterday PM); need to be getting my ass out of bed more often!

CoachP has one more spot on her M2M NE team, if anyone is interested. You could be on a team with her, me and, M2M first timer... BetzE!!



Happy Birthday rabid_monkey!!

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Running - sucker 6:00am Weather: In st paul 57, pleasant	3 miles 00:00:00	Height: 5'2"

1 green heron

Weights after

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Running - Hills HoodChalcoOther Elevation: Ascent+366.4 Descent-335 5:03am Weather: 68, feels like: 67 DP: 60 Humidity: 76% Wind: 7.6mph	7.26 miles 00:58:25 (8:02 min/mile)	Shoe: Asics GT-3000 4 - B/L/S 0 miles on shoe Height: 5 10 Max HR: 173 Avg HR: 147.1 Rest HR: 51

7.26/mi - 8:24/min Hills w/ 10 pushups/mi
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Baseball and softball are done for the summer. Pool season offically starts this evening.

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Running - Aerobic Last Minute Go. Elevation: Ascent+399.9 Descent-366.7 5:32am Weather: 73, feels like: 73 DP: 63 Humidity: 71% Wind: 8.1mph	7.06 miles 00:57:28 (8:08 min/mile)	Shoe: SauconyBreakthru2 0 miles on shoe Height: 5'3 Max HR: 167 Avg HR: 146.4

A Breakthru!! 💗My New Shoes!😀With The Guys.
NDORFNZized from Strava

Decided at the last minute to join. So excited, apparently, that when I hopped out of my car, I locked my key in it. :/. Cannot be trusted with keys. Ever. Luckily, Matt knows a guy and my car was happily unlocked when we got back from the run. :D

Me, Scotty, Matt, Greg, and Jason. LOVING my Sauconys!!! They make my little feet feel soooo much better. Felt really fine today. So happy I decided to participate. How shallow am I that a good run can make all the difference in my attitude?? Apparently, very!!

Day off!!! Gracie had a sleepover, so Molly and I have the day. We are both doing 30 minutes with Heidi. Mollys kick is quite good in swim, her pull stinks!! She's gonna get some upper body strength. Then lunch at Blue and hanging downtown with my eldest. I'm lucky she tolerates me. :)

Have an awesome day. :)

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Running - Aerobic School Loop 6:00am Weather: 70 degrees s 9 clear humid	3.3 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

Breeze felt good.

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Walking - Elevation: Ascent+381 Descent-349.8 05:15 AM Weather: 68, feels like: 66 DP: 60 Humidity: 77% Wind: 7.8mph	4.16 miles 01:04:38 (15:32 min/mile)	Height: 6'

Morning Walk
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Activity	Stats
Running - Aerobic Papillion/LaVista Weather: 72; 69% humidity	5 miles 00:43:32 (8:42 min/mile)

Excellent run with Carl! Birthdays all around! Happy birthday to Rabid Monkey; Carl turns 40 next week; happy birthday yesterday to Carl's boy, Keaton; and happy birthday to my "boy", Nils Lofgren, who turns 66 today!

Song of the day: "No Mercy" by Nils Lofgren. Masterpiece. A first person tale of a young and hungry boxer who takes it too far. The protagonist is conflicted not only with the "left and rights" in the ring, but also the "right and wrong" in life. Brilliant contrasts of the slow and thoughtful verses to the explosive choruses. And if that doesn't get you, Nils' gut-wrenching guitar solo will. To Carl and any other "Spotifier"--go with the version off the compilations "Classics Volume 13" or "The Best"--this is the original powerful studio version of the song (it's originally from his 1979 album, "Nils", which is not on Spotify). The other live versions are great, but I am partial to the original...captures a moment, plus veteran producer Bob Ezrin was behind the board for it.

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cross training: weights -	00:00:00

Before the run.

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Running - Aerobic treadmill 4:45am	4 miles 00:00:00	Shoe: Pink Saucony 0 miles on shoe

A little something before work.

Happy 1st day of Summer!