Activity	Stats
Running - Aerobic David City	3 miles 00:27:00 (9:00 min/mile)	Shoe: Nike LunarTempo-2 0 miles on shoe Height: 5'10

Easy with 6 striders

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Running - Race My hood in LaVista Sumtur 5k Certified? Yes	3.1 miles 00:20:38 (6:39 min/mile)	Shoe: SauconyGreyKinv. racer 0 miles on shoe Height: 5' 9

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Running -	5 miles 00:00:00

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Running - Aerobic 10:30am Weather: 65* overcast	4.1 miles 00:32:00 (7:48 min/mile)	Shoe: Levitate 0 miles on shoe Height: 6-00

Easy loop around all the lakes. Felt halfways decent again. Amazing what those days off can do.

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Running - 9:00am Weather: Chilly then warmed up	12 miles 00:00:00	Shoe: NB 101 A 0 miles on shoe

Field of dreams. Small but motivated group. Warm up 2+ miles. 30 min tempo including 10 x (30 sec hard, 90 sec tempo). Cool down 6 miles, first mile with Meg then rest solo. Hiked 5 miles on FoD trails, closing in on my ToR Hike125 goal. Strength circuit at Y.

Tough workout. Tempos after hard segments were tough to maintain pace. 8:20 pace overall for the 30 min tempo.

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Running - Tempo Weather: Windy	12 miles 01:38:34 (8:12 min/mile)	Shoe: Brooks Pure Cadence Purple 0 miles on shoe Height: 5'7

Miles 6-9 called for 7:30, miles 10-11 at 7:15. 7:28, 7:29, 7:37, 7:29, 7:43, 7:25. I failed. I could blame some of it on these 25 mph winds I suppose, but I think I'm weakened emotionally and physically from this week of districts and state, having no pain or anything from this past quad strain. Pulling these girls through has been a little bit of a feat. Our #1 runner had a freak accident on Wednesday during pe class and had a deep tissue bruise bigger than a softball on her thigh. We didn't let her run that day, took it easy Thursday, and of course she was a bit of a mess. She ran in so much pain, but still finished in the top 1/3 of the field. Our second runner lost her shoe in the first mile and yet still finished 30 places better than she did last year. Our third runner got tripped after the first mile and fell on the knee that took her out of half of our meets this year and she got wheeled off the course. Our fourth and fifth runners each got PRs and carried us to an 11th place finish. We limped through this last week to the finish line, and they persevered. They've got proud coaches, proud parents, and proud communities. First girls team to make it to state in a very long time. So this next week I'll do everything I've told them to do - water, nutrition, sleep, so I can do MY best on Sunday. My own challenges help make me a better coach and I'm grateful for that.

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Running - Aerobic Pacific to Campanille Weather: 75 and clear in Captain Cook HI	4.5 miles 00:00:00	Shoe: Launch 3 0 miles on shoe Height: 67.5 Weight: skin and bones

Buffeted up, down and all around. First run in a while, felt pretty darn good.

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Running - Aerobic Zorinsky Weather: 70; 11 mph SSE wind; 78% humidity	7.5 miles 00:58:58 (7:51 min/mile)

Had to go in briefly to work this morning, then hit up the Z.

Song of the day: "You Are So Beautiful" by Joe Cocker.

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Running - Aerobic Turkey Loop 7:30am Weather: 66 Cloudy	6.25 miles 00:00:00	Shoe: Saucony Ride 9 Slime/Blue 0 miles on shoe Height: 6ft

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Running - Aerobic DT10 Elevation: Ascent+375.3 Descent-310 6:31am Weather: 66, feels like: 66 DP: 62 Humidity: 88% Wind: 8.3mph	10.50 miles 01:32:06 (8:46 min/mile)	Shoe: Saucony Guide 10 [20170930] 0 miles on shoe

Omaha [20171021]: DT10
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W/ smilEy & Pedro; was WAY more humid than should be legally allowed (lost count of headband wrings). Haven't seen Pedro in a minute, good to catch up!

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Running - Elevation: Ascent+381.1 Descent-319.1 06:19 AM Weather: 66, feels like: 66 DP: 62 Humidity: 87% Wind: 8.2mph	12.03 miles 01:36:16 (8:00 min/mile)	Height: 5 10 Max HR: 183 Avg HR: 154

12.03/mi - 8:01/min Long
NDORFNZized from Strava

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Running - Elevation: Ascent+351.6 Descent-322.5 08:21 AM Weather: 67, feels like: 67 DP: 62 Humidity: 85% Wind: 7.6mph	3.50 miles 00:26:44 (7:38 min/mile)

Morning Run
NDORFNZized from Strava

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Running - Elevation: Ascent+411.9 Descent-353.7 06:13 AM Weather: 69, feels like: 69 DP: 63 Humidity: 81% Wind: 7.3mph	14.13 miles 01:35:24 (6:45 min/mile)

Maple trees and sumac make giant Fartleks easier to deal with
NDORFNZized from Strava

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Swimming - Aerobic 5:45am	2.7 miles 00:00:00

4700 yards this morning. Pat did some under and above water videotaping, which is always interesting.
House showing at 11:45, state cup soccer game at noon, and dinner tonight at Stirnella - yum! - maybe Coneflower Creamery, too!
Have a great day!

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Goose - Aerobic	00:00:00	Height: 6'

GoosE. Photogin' Wedding all day today, and tonight.

Had a great time yesterday at State XC with Moyer.

Always get to see so many folks that haven't seen in a long while.

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Running - Aerobic Turkey Loop 7:30pm	6.25 miles 00:00:00	Shoe: Lime Saucony 0 miles on shoe

A little bit humid this morning. Nice run with Rudy.

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WeightTraining - 04:55 AM Weather: 65, feels like: 66 DP: 61 Humidity: 87% Wind: 7.6mph	0.00 miles 00:35:00 (11:12 min/mile)	Height: 5'3

Hey Hey Saturday. 🙂 Weights With Cardio. #nowwork
NDORFNZized from Strava

Activity	Stats
Running - Elevation: Ascent+336.6 Descent-313.6 06:02 AM Weather: 65, feels like: 66 DP: 61 Humidity: 87% Wind: 7.6mph	4.44 miles 00:49:45 (11:12 min/mile)

Short, sore from yesterday.
NDORFNZized from Strava