Activity	Stats
Running - Aerobic Field Club Trail 4:20pm Weather: 57, sunny	4 miles 00:38:20 (9:35 min/mile)	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

Activity	Stats
Running - Tempo David City	10 miles 01:29:00 (8:54 min/mile)	Shoe: New Balance Zante v3 0 miles on shoe Height: 5'10

2 sets of 6 striders
Tempo (Park to 7th & D): 21:27
c/d

Pre-run: LM/LS
Post-run: SAM

Activity	Stats
Running - Intervals treadmill at pinnacle 3:00pm	4.25 miles 00:00:00	Shoe: Saucony Ride 9 Black Lime 0 miles on shoe Height: 6ft

Working on improving my speed. Long ways to go yet.

Activity	Stats
Running - Aerobic Zorinsky 5:00am	7 miles 01:03:00 (9:00 min/mile)	Shoe: Brooks Ghost 11: Black 0 miles on shoe Height: 5'8

Activity	Stats
Running - Recovery Run Westside 88 5k Elevation: Ascent+152 Descent-152 12:35pm Weather: 55°, 12 N, 58%	3.3 miles 00:34:02 (10:18 min/mile)	Shoe: Saucony Guide 10 [20180822] 0 miles on shoe Max HR: 158 Avg HR: 132

Omaha [20181030]: Devil's Night DDSOB

Met up w/ Nikki O, for our first lunch run together; she's off work and ready to run around noon each day... perfect timing!

Happy Toosdee Y'all!

Activity	Stats
Running - 9:30am Weather: in sp 45, calm	2.5 miles 00:00:00	Height: 5'2"

Activity	Stats
Swimming - Aerobic 5:00am	2.52 miles 00:00:00

4450 yards swimming.

We have to bring one of our dogs into the vet tonight - I'm really hoping that she says he's ok for now. I've only lived with these sweet dogs for 17 months, but now I don't know what I'll do without them!

Activity	Stats
Biking - Intervals Killed It. 5:15am	15 miles 00:47:00 19.15 mph	Shoe: SweetSpinz 0 miles on shoe Height: 5'3

Mileage and calorie and watt high. Class was a hit today. We were all cringing walking down the stairs. :)

Sooo, Grace's gym coach called in a panic last night. Backhand spring on beam gone wrong. Missed her hand placement. Fell hard on the ground on her shoulder. Yep. Broken collar bone. Pretty impressive one too! Long hours in the ER. Ortho doc today. She’s a trooper. My night consisted of laying in her bed and watching my girl sleep. Day off for me and her and Jackson, who wants to “wait on her as much as she wants”. She’s so sad. Her biggest worry—missing her sports for 6 weeks. Grace says she wants to go to the pool as soon as possible and just tread water for exercise. :). So proud she’s my girl.

Have a good Tuesday. And shoot up a prayer if you could. Thanks.

Activity	Stats
Fitness - F3 Workout Stinson Park Elevation: Ascent+18 Descent-16 5:31am Weather: 52°, 9 NW, 71%	00:44:27	Shoe: Saucony Guide 10 [20180509] 0 miles on shoe Max HR: 147 Avg HR: 100

F3 Omaha [20181030]: All The Exercises

Five stations, each w/ way too many reps of various exercises, and then the way as to how to get to the next station. We made it through four stations and were on the way to the fifth when time was up.

Good thing we did the hard abs station, just in time for the abs focused cool down. ;)

Activity	Stats
Running - Aerobic Akarben & Elmwood Elevation: Ascent+131 Descent-132 4:59am Weather: FL 46°, 50°, 12 WNW, 76%	3.47 miles 00:28:24 (8:11 min/mile)	Shoe: Saucony Guide 10 [20180509] 0 miles on shoe Max HR: 154 Avg HR: 137

Omaha [20181030]: Devil’s Night Pre-F3 5k

Started, into a way stronger wind than any of us realized was there, w/ Mollak ("40 Grit"), Jimmy ("Hootenanny") and "Pablo" (pharmacist named Seth).

The allure of some QT in a portapotty proved irresistible, had to finish solo.

Activity	Stats
Running - Ralston/LaVista/Papillion Weather: 50; 6 mph NW wind	9 miles 01:12:53 (8:05 min/mile)

First 'official' workout for Miami.

2 mile WU
4 mile tempo
5 minute jog
10 x (30 seconds fast/30 seconds easy)
just over 1 mile CD

Song of the day: "Brand New Baby" by Semisonic. If you only know them from "Closing Time", you are missing out. Great power trio from Minneapolis; front man Dan Wilson also co-wrote Adele's "Someone Like You" and Dixie Chicks' "Not Ready to Make Nice", among many others.

Activity	Stats
Running - Aerobic treadmill 4:30am	4.25 miles 00:00:00	Shoe: Pink Saucony 0 miles on shoe