Activity	Stats
Biking - Race BRAN Certified? 6:15am Weather: Nice to very hot, wind	86 miles 00:00:00 0 mph	Height: 5'9

Day 3 of BRAN, the longest day. Left McCook at 6:15 AM and didn't pull into Alma until 4 PM. Another great stretch from Cambridge to Wilsonville, but it was into a headwind. I was dehyrated from the start and just couldn't get enough fluids in. Pulled in to the Beaver Bar in Beaver City (yes, that's its real name) and had two Bud Lights and a bag of Lays. Too hot to eat, but I needed the salt. Sat next to one of the SAG drivers named Bill, who was a very young 83. Asked him how I could drop out and get a ride to Alma. He told me to ride to the next SAG stop at Stamford and they would take me in.

I think it was a plot because that was half of the rest of the way. By that point I figured I had nothing better to do so I rode the rest of the way. I don't remember much of the last 15 miles but Ann was there and got me though it. I laid under the shade of a tree for a hour with two bags of ice on my neck before I felt like moving. Went to a potluck dinner at a local church and even though they were nearly out of food we ate well and it felt like I drank a gallon of water.

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Running -	4 miles 00:00:00

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Running -	7 miles 00:00:00

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Swimming - Aerobic	00:45:00	Height: 5'10

1500 yards

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Running - Aerobic Kearney Hike and Bike Trail 7:50pm Weather: 80-90�	4 miles 00:29:10 (7:17 min/mile)	Shoe: Adidas Terrex Boost 0 miles on shoe Height: 6 ft

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Running - Elevation: Ascent+359.9 Descent-353 06:27 PM Weather: 88, feels like: 89 DP: 63 Humidity: 44% Wind: 9.2mph	3.00 miles 00:28:08 (9:22 min/mile)	Height: 5'11 Max HR: 174 Avg HR: 157.5

Evening Run
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Running - Aerobic Harry Q Loop 4:40pm Weather: 91 Hot Sunny	4.5 miles 00:00:00	Shoe: Saucony Ride 10 Grey Black Blu 0 miles on shoe Height: 6ft

Around the block with Booty. Lots of construction going on. Sidewalks missing in some spots.

Activity	Stats
Running - Aerobic Harry Q	4.50 miles 00:00:00	Shoe: Berry Saucony 0 miles on shoe

A hot one out there!

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Running - Tempo FOCO out and back 5:15am Weather: 52	7.12 miles 00:53:25 (7:30 min/mile)	Shoe: Brooks Glycerin 16 Blk/Or 0 miles on shoe Height: 5'10

New shoes but wrong shoes for this run. Did some tempo/fartlek. Body was in shock at first.

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Running - Elevation: Ascent+386.5 Descent-354 09:12 AM Weather: 73, feels like: 74 DP: 63 Humidity: 69% Wind: 9.4mph	7.15 miles 00:51:56 (7:15 min/mile)

Still feeling the double mountain descent from the weekend
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Running - Aerobic Track Elevation: Ascent+374.7 Descent-348.8 5:04am Weather: 64, feels like: 64 DP: 58 Humidity: 83% Wind: 4.7mph	8.00 miles 01:04:09 (8:01 min/mile)	Shoe: Brooks Ghost 10: White 0 miles on shoe Height: 5'8 Max HR: 158 Avg HR: 140.3

5-4-3-2-1 (:33, :25, :46, :58, :22)
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Swimming - Aerobic 5:04am	2.44 miles 00:00:00

Back in the pool! 4300 yards.

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Biking - Intervals Energy??? 5:15am Weather: 64, feels like: 64 DP: 58 Humidity: 83% Wind: 4.7mph	13.00 miles 00:45:00 17.33 mph	Shoe: SweetSpinz 0 miles on shoe Height: 5'3

Tired Threesome. 😕🚴🏼‍♀️🚴🏻‍♂️
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I felt I had the energy, just lackluster today. I knew I just wanted to be outside.

Today at work, and then three days off. Pooltime. :))

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Running - Elevation: Ascent+368 Descent-325.1 05:05 AM Weather: 64, feels like: 64 DP: 58 Humidity: 83% Wind: 4.6mph	6.13 miles 00:50:45 (8:16 min/mile)	Height: 5 10 Max HR: 163 Avg HR: 131.8

6.13/mi - 8:17/min
NDORFNZized from Strava

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Running - Elevation: Ascent+374.7 Descent-348.9 05:04 AM Weather: 64, feels like: 64 DP: 58 Humidity: 83% Wind: 4.7mph	8.01 miles 01:04:23 (8:02 min/mile)

5/4/3/2/1
NDORFNZized from Strava

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Walking - Elevation: Ascent+354.7 Descent-328.6 07:06 AM Weather: 65, feels like: 65 DP: 59 Humidity: 83% Wind: 4.0mph	1.24 miles 00:31:01 (25:00 min/mile)

Been getting "the shakes" often lately. Not like I'm hammering workouts and not eating. Concerning.
NDORFNZized from Strava

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Running - Aerobic David City 5:00am	10 miles 01:29:15 (8:55 min/mile)	Shoe: Brooks Anthem 2 0 miles on shoe Height: 5'10

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Running - snail lake area 6:00am Weather: In st paul 62, windy, clear	3.5 miles 00:00:00	Height: 5'2"

Took Jack to the airport and stopped at Snail Lake on the way home and ran.

Felt like doo doo the last couple days. Ugh.

saw a chubby, rolly poley, scurrying woodchuck today. ha ha! cute. maybe I should call it a gopher. or is it a groundhog? :)

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Running - Ralston/Omaha Weather: 64; 83% humidity	5 miles 00:42:45 (8:33 min/mile)

Song of the day: "When Something is Wrong with my Baby" by Sam and Dave.