Activity	Stats
Running - Aerobic Deathmill	2.5 miles 00:25:00 (10:00 min/mile)	Shoe: SauconyGreyKinv. racer 0 miles on shoe Height: 5' 9

Activity	Stats
Running -	12 miles 00:00:00

Strength 20 min. Flexibility 45 min.

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Biking - Exercise Bike 7:10pm	20 miles 01:01:50 19.41 mph	Height: 6 ft

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Running - Aerobic Zorinsky Elevation: Ascent+373.2 Descent-331.1 3:01pm Weather: 15, feels like: 8 DP: 8 Humidity: 73% Wind: 4.8mph	7.01 miles 01:05:24 (9:19 min/mile)	Shoe: Brooks Ghost 10: Blue 0 miles on shoe Height: 5'8 Max HR: 156 Avg HR: 144.4

Does It Freeze
NDORFNZized from Strava

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Running - Aerobic Kearney Hike and Bike Trail 5:30pm Weather: 10-20�	12 miles 01:29:40 (7:28 min/mile)	Shoe: Adidas Terrex Boost 0 miles on shoe Height: 6 ft

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Running - Elevation: Ascent+356.1 Descent-319.5 12:08 PM Weather: 14, feels like: 7 DP: 6 Humidity: 71% Wind: 4.6mph	5.32 miles 00:45:41 (8:35 min/mile)	Height: 5' 9'

Lunch Run
NDORFNZized from Strava

Activity	Stats
Running - Aerobic Rock Steady. 5:45am Weather: Ridiculous.	7.00 miles 01:00:05 (8:35 min/mile)	Shoe: BrooksPureFlow6Blues 0 miles on shoe Height: 5'3

Mitochondria-Building January Blues. 👍🏼💙
NDORFNZized from Strava

SC and BC and MO have begged me to ease up. So, I�m trying. Sickness helped! . Perused Spotify to organize my next playlist for Tuesday and that helped this process. I was proud of myself when complete. :)). With the controlled run, and the kickin playlist.

TGIF. Enjoy. Is January over yet?

Activity	Stats
Workout - 09:50 AM	0.00 miles 00:31:12 (8:44 min/mile)	Height: 5 10 Max HR: 172 Avg HR: 123.3

Elliptical: 3x10/min @ Level 20, 21, 22 - 10 push-ups/set
NDORFNZized from Strava

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Running - Long Columbus 8:00am Weather: 11, NE 10	15.62 miles 02:07:18 (8:08 min/mile)	Shoe: Brooks Launch lobsters 0 miles on shoe Height: 5'10

First 9.5 were fine. I stopped at the Y to wash down some Honey Stinger chews and change mittens. The wind picked up about the same time. I was pretty well soaked so it got a little cold, particularly my wenises (weni?) (otherwise known as my elbow skin). I wish I could figure out a way to drain my forearms. All the sweat seems to accumulate there. Off to North Bend for a couple basketball games first thing tomorrow, followed by indoor soccer at Gretna, capped off with a family Christmas in Lincoln. Then I get to drive back to Colorado on Sunday.

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Running - Aerobic regency parkway 4:47am Weather: 13F feels like 4F	8.93 miles 00:00:00	Shoe: blue grey omnis 0 miles on shoe

Thankful for the company of Carl, Shawn, Ashley and Theresa.
Enjoy your Friday!

Activity	Stats
Running - Aerobic Omaha Streets and Trails Elevation: Ascent+359 Descent-299.9 4:56am Weather: 12, feels like: 4 DP: 6 Humidity: 76% Wind: 4.2mph Kept It Real�	7.29 miles 01:04:38 (8:51 min/mile)	Shoe: Saucony Guide 10 [20170930] 0 miles on shoe Max HR: 154 Avg HR: 139.5

Omaha [20180105]: Regency & The BPT
NDORFNZized from Strava

There was a chill in the air this morning, and a whole lotta lead in my legs. Ashley and I from Starbucks, to meet BetzE and Theresa at the corner, and then Coach G rolls in. Two loops of Regency Parkway led to the BPT which led to Center which led to Westside High and back @ the start... great start to the day and weekend.

Very disappointed (but not shocked) in the lack of snow removal from the walks along Center, it's turned to ice and is roll/break an ankle land now.

Activity	Stats
Goose -	0.00 miles 00:00:00	Height: 6'

I've owned the NDORFNZ license place since 1996.

It's been a long running goal of mine to come up with a new one...I finally came up with it!

Any guesses? #FridayFun

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Lifting - Girl Cave 6:00am Weather: In St. Paul -14, no wind	00:00:00	Height: 5'2"

Decided to pound the weights today and do core work. Tomorrow morning should be another cold run but then I think it is going to warm up for a few days. :)

TGIF

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Running - Elevation: Ascent+377.9 Descent-353 05:35 AM Weather: 12, feels like: 4 DP: 6 Humidity: 76% Wind: 4.5mph	3.28 miles 00:28:41 (8:44 min/mile)	Height: 5 10 Max HR: 155 Avg HR: 134

3.28/mi - 8:45/min
NDORFNZized from Strava

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Running - Elevation: Ascent+379 Descent-330.6 05:22 AM Weather: 12, feels like: 4 DP: 6 Humidity: 76% Wind: 4.4mph	4.04 miles 00:31:24 (7:46 min/mile)

I ran
NDORFNZized from Strava

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Running - Elevation: Ascent+393.1 Descent-361 05:28 AM Weather: 9, feels like: 9 DP: 4 Humidity: 81% Wind: 0.9mph	6.03 miles 00:48:11 (7:59 min/mile)

Morning Run
NDORFNZized from Strava

Activity	Stats
Running - treadmill	8.5 miles 01:05:56 (7:45 min/mile)

"Even Steven" workout:
-1.5 mile warm up
-10 minutes marathon pace//2 minutes jog
-8 minutes half pace//4 minutes jog
-6 minutes 10K pace//6 minutes jog
-4 minutes 5K pace//8 minutes jog
-2 minutes faster than 5K pace
-short cool down (about .4 mile)

Song of the day: "Don't Treat Me Bad" by Firehouse. (insert DJ voice here): 'For your guilty-pleasure, candy-metal, Finally-Friday!!"

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 13 degrees wc 11 wnw 5 partly cloudy light fog	4.1 miles 00:00:00	Shoe: Asics GT2000 5-2 0 miles on shoe Height: 6.0

Moisture in the air had a little bite to it but it was nice to be in positive double digits for two days in a row. Court action started up again last night, with a couple of games tonight as well. This head cold that has been around forever feels like it may be on it�s way out. Definitely overstayed its welcome. Enjoy your Friday.