Activity	Stats
Running - Aerobic FOCO loop 5:00am	3.56 miles 00:28:50 (8:05 min/mile)	Shoe: Saucony Ride 10 Blue 0 miles on shoe Height: 5'10

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Running - Aerobic David City 4:30am	10 miles 01:29:15 (8:55 min/mile)	Shoe: Mizuno Hitogami 3 0 miles on shoe Height: 5'10

Easy with 10 striders

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Running -	3 miles 00:00:00

Activity	Stats
Cardio circuit - Aerobic 6:45am	01:52:00

45 minute cardio then 4.5 mile walk.

This morning, we had a slew of NFM guys, a Cox guy, 2 painters, a furniture delivery, 2 high school boys to move furniture, an electrician and a brick layer here. Ha! I'm sure my neighbors think we are crazy - and I don't disagree!

Have a great weekend!

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Running - Aerobic 8 Mile. 6:45am Weather: Smoky!	8.2 miles 01:06:23 (8:05 min/mile)	Shoe: NewBalance890sIceBlue 0 miles on shoe Height: 5'3

Passed on the Lark today. Just needed sleep and solo. Work has been brutal. Sleep has been nonexistent. And fuel has been south of empty. Legs a little wobbly, but felt strong inside. Strong mind. Strong body.

Three days off and they couldn’t come soon enough. Headed to Mom and Dads tonight. Dads grilling steaks. I live with a bunch of meat eaters now. :/ :)

TGIF.

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Running - Aerobic Booty Loop 7:19am Weather: 55 cloudy/Sun	7.5 miles 01:12:26 (9:39 min/mile)	Shoe: Saucony Ride 10 Grey 0 miles on shoe Height: 6ft

No work today so able to attempt a morning run. Still battling a cold but able to breath better now.

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Running - Aerobic Zorinsky 4:30am	7.5 miles 01:05:00 (8:40 min/mile)	Shoe: Brooks Ghost 11: Black 0 miles on shoe Height: 5'8

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Fitness - F3 Workout Elmwood Park Elevation: Ascent+64 Descent-62 5:31am Weather: 54°, 6 SSE, 88%	1.70 miles 00:36:56 (21:43 min/mile)	Shoe: Saucony Guide 10 [20180509] 0 miles on shoe Max HR: 149 Avg HR: 110

F3 Omaha [20181019]: Sweatin’ With Biggie


Yours truly led the workout this morning; and, boy howdy, did I cook up a doozy!

1 mile mosey
Warm-A-Rama: Sun Gods, Side Straddle Hops, Al Gores & Monkey Humpers
The THANG: Ascending Curb Crawls; 1 to 15
Mosey
6MOM: Captain Thor, 1:4 to 10:40

Ascending curb crawls, you start on one side of the street (or in our case parking lot), bear crawl to the other side. There you put your feet up on the curb, and do an elevated push-up. Bear crawl back, do 2; rinse & repeat.
I set the goal @ 15. Arms were screaming by 8!

6MOM is normally a few exercises, today I had us only doing one: Captain Thor.

That's where you do a 1 Big Boy Sit Up, followed by 4 American Hammers, then 2:8; set the end goal @ 10:40. That was tough too.

Good job, Carl / "Biggie Smalls"

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Running - thru Sucker, mcM, 96 to F 5:00am Weather: In SP 54, windy	3.5 miles 00:00:00	Height: 5'2"

the wind blew the clouds away by the time I was done

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Running - Aerobic School Loop 5:00am Weather: 44 degrees ssw 10 clear	8.1 miles 00:00:00	Shoe: Asics GT2000 5-2 Black 0 miles on shoe Height: 6.0

A few coyotes to the west and the south. State XC could be a bit breezy today. Enjoy your Friday.

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Running - Aerobic Ralston/LaVista/Papillion Weather: 54	7.5 miles 01:04:55 (8:39 min/mile)

Woke up and wasn't coughing, stuffed up or sneezing...off for a run... YAY!

Flashback Friday photo is with Dave Cousins of the Strawbs following their show at the Stables in Wavendon, England (Milton Keynes area, about 50 miles north of London). I have been reliving a trip of a lifetime of Berlin/Britain/Ireland from a year ago...trip was capped off by seeing and meeting one of my fave bands in Strawbs and certainly a hero of mine in their leader/singer/songwriter Dave Cousins.

Song of the day: "I've Been My Own Worst Friend" by Strawbs.

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Running -	4 miles 00:00:00	Shoe: GTS 1600 blue 0 miles on shoe

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Running - Standing Bear	6.5 miles 00:00:00	Shoe: Gel- Contend 4 blue 0 miles on shoe