Activity	Stats
Running -	3 miles 00:00:00	Shoe: Gel Venture Grey 0 miles on shoe

Activity	Stats
Running - Aerobic Lakewood Ranch 7:20am	1.27 miles 00:12:16 (9:39 min/mile)	Shoe: Nike Flyknit 4 percent 0 miles on shoe Height: 5'10

Cool down out on the course until I found my 7 yr old and then ran her in for her 5k finish.

Activity	Stats
Running - Race Lakewood Ranch Jingle 5k Certified? No 7:00pm	3.1 miles 00:18:01 (5:48 min/mile)	Shoe: Nike Flyknit 4 percent 0 miles on shoe Height: 5'10

Slower than 2 years ago but I think I finished about the same overall as then. Got the masters overall win this time though. Then ran my 7 year old in on her 5k while cheering on my 11 yr old as I passed her on my way back out to the 7 yr old.

Activity	Stats
Running - Aerobic Lakewood Ranch 6:33pm	1.13 miles 00:10:18 (9:06 min/mile)	Shoe: Nike Flyknit 4 percent 0 miles on shoe Height: 5'10

warmup

Activity	Stats
Running -	3 miles 00:00:00

Activity	Stats
Running -	3 miles 00:00:00

Activity	Stats
Running -	3 miles 00:00:00

Activity	Stats
Fitness - F3 Workout Memorial & UNO 5:30am Weather: FL 23°, 29°, 7 N, 85% Kept It Real™	00:40:47	Max HR: 149 Avg HR: 121

F3 Omaha [20181221]: Ghosts of Beatdowns Past

Q led us through a remix of some of the best of the beatdowns from the year (according to ... him?); calisthenics and running stairs wasn't much "fun". More running too!

Gumpin In Dec
3 Mo Avg	Dec '18	%
128.75	111.5	-13%

Activity	Stats
Running - Aerobic Elmwood & Memorial Elevation: Ascent+202 Descent-201 5:00am Weather: FL 23°, 29°, 7 N, 85% Kept It Real™	3.37 miles 00:28:35 (8:28 min/mile)	Shoe: Saucony Guide 10 [20180509] 0 miles on shoe Max HR: 156 Avg HR: 137

Omaha [20181221]: Pre F3 w/ much F3 dOOds

Me and a whole slew of F3 doods (nine total!!); guided them through part of the Super Something route. The hill up to the Memorial loop got 'em huffin' and puffin' (full disclosure: me too).

Next week? I'm going show them the Dundee Subway*.

Gumpin In Dec
3 Mo Avg	Dec '18	%
128.75	109.94	-14%

* weather permitting

Activity	Stats
Running - Aerobic regency and swanson 4:44am Weather: 27F	7.4 miles 00:00:00	Shoe: pink-grey adrenalines 0 miles on shoe

6.6 miles of running with Theresa. Still feeling a little under the weather. Hope to catch up on some sleep this weekend and that I start feeling better.
Have a great Friday and weekend :)

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 25 degrees wc 17 w 7 clear	3.5 miles 00:00:00	Shoe: Asics GT2000 5-2 Black 0 miles on shoe Height: 6.0

Happy first day of winter. At least there will be more daylight going forward and each day is one more closer to spring. Enjoy your Friday.

Activity	Stats
Running - gramsie out and back 5:30am Weather: 26, windy	3.5 miles 00:00:00	Height: 5'2"

TGIF