Activity	Stats
Running - Another crappy run Running out of town today	4 miles 00:00:00	Shoe: Saucony track spikes 0 miles on shoe Height: 5' 9

Iowa senior games track meet
Qualified in 1500 with 1st place 5:37.23, 800 with 1st place in 2:47.23.
Won heats of 200 and 400 but didn't qualify.
Need a lot of work!

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Running - Aerobic	10.2 miles 01:32:00 (9:01 min/mile)	Shoe: Hurricane E 0 miles on shoe Height: 5' 9'

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Biking - Race BRAN Certified? 7:00am Weather: Clouds to Sun	52 miles 00:00:00 0 mph	Height: 5'9

BRAN Day 7. The day started even earlier than usual with a severe thunderstorm at 3 AM that forced us into the community center. There were reports of 60+ mph winds and our tent was under a couple of trees. We got back to the tent about 15 minutes before the alarm was go off but we slept another hour to let the rain stop.

Didn't care much for the ride out on highway 34 with all the traffic. But that only lasted 15 miles and after that it was beautiful country with rolling hills and little traffic, except briefly around Branched Oaks. We had the clouds which are nice to look at and kept things cooler until we reached Ceresco. I knew I didn't have to save anything so I pushed and felt stronger than I had all week. Goal was to get in to Ashland by noon before they ran out of food. Made it by 11:28. Only regret was that they were out of kolaches in Ceresco but they had plenty of other goodies at the elementary school.

All in all a great experience. Ann helped me get through the tough parts and made everything else more fun. She fixed my flat tire in about 10 minutes; it was like watching a NASCAR pit crew in action. People are really nice on the ride as well. Hope to be back next year and I hope they decide on a northern route.

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Ride - Elevation: Ascent+414.4 Descent-353.8 06:18 PM Weather: 90, feels like: 95 DP: 70 Humidity: 52% Wind: 1.9mph	25.17 miles 01:39:45 (3:57 min/mile)	Height: 5'11 Max HR: 170 Avg HR: 137.2

Evening Ride
NDORFNZized from Strava

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Walking - Elevation: Ascent+348.6 Descent-344.7 03:27 PM Weather: 89, feels like: 94 DP: 69 Humidity: 52% Wind: 4.3mph	0.75 miles 00:34:31 (46:01 min/mile)	Max HR: 121 Avg HR: 99.1

Mow The Yard!
NDORFNZized from Strava

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Swim - 01:47 PM	0.25 miles 00:09:13 (36:52 min/mile)

Papio Pool: Laps @ Break
NDORFNZized from Strava

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Running - 8:30am Weather: Rather warm, some shade	12.52 miles 01:54:57 (9:10 min/mile)

Ran 1 mile at home in 10:30. Met Jeff C and Tom C at Willett. Ran 8.2 miles with them at 8:28 pace. Out Westover, across Winter, to and along 1A, to and through Mercer, return by same route. Ate first PB&J. Ran 3.3 miles solo at 10:30 pace. Down by Casa de Curls, around the neighborhood and back to Willett. Total elevation gain (and loss) 475 ft.

Worked hard to stay with Jeff and Tom. Essentially a long tempo run based on my current running fitness. 8:29, 8:59, 8:35, 8:37, 8:22, 8:23, 8:21, 8:11, 8:39 (0.2).

Ate second PB&J on drive to Y. Strength 40 min. Indoor cycle 40 min (30 working, 10 cool down). Treadmill walk 45 min (40 working, 5 cool down).

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Running - Race Palmayra/Bennett relay Certified? 7:30am Weather: 75 degrees	6.3 miles 00:49:35 (7:52 min/mile)	Shoe: Mizuno sayonara2 0 miles on shoe Height: 6' 3 Weight: 177

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Running - Aerobic Columbus 9:00am Weather: Hot, sun, wind	15.03 miles 02:03:05 (8:11 min/mile)	Shoe: Brooks Glycerin 16 Blk/Or 0 miles on shoe Height: 5'10

Felt good until a bit past 13 miles. Hit a headwind and the wall at the same time. Forgot the birthday cake flavored Gu I was planning on taking.

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Swimming - Aerobic 5:48am	2.85 miles 00:00:00

Thank goodness for the pool! 5000 yards

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Running - Aerobic Zorinsky Elevation: Ascent+373.2 Descent-331.2 6:56am Weather: 73, feels like: 73 DP: 59 Humidity: 60% Wind: 8.2mph	7.00 miles 00:58:49 (8:24 min/mile)	Shoe: Brooks Ghost 10: Black 0 miles on shoe Height: 5'8 Max HR: 167 Avg HR: 152.5

Shakeout Before Defending The County #FMIBC
NDORFNZized from Strava

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Running - Elevation: Ascent+381.1 Descent-320.4 07:48 AM Weather: 76, feels like: 76 DP: 58 Humidity: 55% Wind: 9.6mph	14.09 miles 01:53:30 (8:03 min/mile)	Height: 5 10 Max HR: 181 Avg HR: 155.6

14.09/mi - 8:03/min Long
NDORFNZized from Strava

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Running - Elevation: Ascent+373.2 Descent-331 06:56 AM Weather: 73, feels like: 73 DP: 59 Humidity: 60% Wind: 8.2mph	7.04 miles 00:59:28 (8:26 min/mile)

Full Torso Turn
NDORFNZized from Strava

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Running - Aerobic The Z gate 8:15am Weather: 75 Sunny	5.5 miles 00:00:00	Shoe: Saucony Ride 10 Grey Black Blu 0 miles on shoe Height: 6ft

Easy run with Booty. Long run planned for tomorrow.

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Running - gramsie bridge loop 5:45am Weather: in st paul 64, cloudy	3 miles 00:00:00	Height: 5'2"

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Running - Aerobic Z Gate 8:15am	5.50 miles 00:00:00	Shoe: Purple Guide 10 0 miles on shoe

Short morning run with Rudy.

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WeightTraining - 04:52 AM Weather: 69, feels like: 69 DP: 60 Humidity: 74% Wind: 1.5mph	0.00 miles 00:35:00 (8:00 min/mile)	Height: 5'3

Storms=QT With Jillian. 💪🏼 Before Work.
NDORFNZized from Strava

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Running - Elevation: Ascent+388.4 Descent-356 05:56 AM Weather: 69, feels like: 69 DP: 60 Humidity: 74% Wind: 1.5mph	7.46 miles 00:59:41 (8:00 min/mile)

Butt draggin'
NDORFNZized from Strava

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Running - Aerobic Water Totter 6:00am Weather: 60 degrees se 9 partly cloudy	6.2 miles 00:00:00	Shoe: Asics GT2000 5-1 Black 0 miles on shoe Height: 6.0

Took a couple days off to let a blister on the back of my ankle heal, woke to thunderstorms Wednesday and Thursday, flat out just couldn�t get out the door yesterday, and even reset the alarm this morning. One of those weeks. Enjoy your Saturday.