Activity	Stats
Running - Aerobic David City	10 miles 01:30:00 (9:00 min/mile)	Shoe: Saucony KOA ST 0 miles on shoe Height: 5'10

Activity	Stats
Running - Aerobic Zorinsky	12 miles 01:48:00 (9:00 min/mile)	Shoe: Brooks Ghost 11: Black 0 miles on shoe Height: 5'8

Activity	Stats
Swimming - Aerobic 5:50am	2.67 miles 00:00:00

4700 yards

Activity	Stats
Fitness - Oracle: Winter Quarters 7:03am Weather: FL -1, 10, 8 S	1.47 miles 00:52:06 (35:26 min/mile)	Shoe: Saucony Guide 10 [20180509] 0 miles on shoe Max HR: 143 Avg HR: 107

F3 Omaha [20181229]: Burrito Beatdown

Ran up and down the FNBO parking garage, doing all sorts of things in the flats; also did some things in the snow, while peeps took turns sledding. Brr.

Leader's wife (and two kids) showed up @ end w/ breakfast burritos for everyone, and coffee. Nice!

Gumpin In Dec
3 Mo Avg	Dec '18	%
128.75	134.79	4.7%

Activity	Stats
Running - Recovery Run Omaha Streets and Trails Elevation: Ascent+296 Descent-292 6:18am Weather: 10°, N, 85%	4.13 miles 00:39:58 (9:40 min/mile)	Shoe: Saucony Guide 10 [20180509] 0 miles on shoe Max HR: 149 Avg HR: 132

Omaha [20181229]: Ice Capades

Wide path was 98% clear; 2% was icy & dangerous.

Gumpin In Dec
3 Mo Avg	Dec '18	%
128.75	133.32	3.5%

Activity	Stats
Running - Aerobic Deathmill	1.5 miles 00:20:00 (13:20 min/mile)	Shoe: BluGraySaucony10 0 miles on shoe Height: 5' 9

Activity	Stats
Running -	5.5 miles 00:00:00	Shoe: Gel Venture Grey 0 miles on shoe

Activity	Stats
Running - Aerobic treadmill	5 miles 00:43:05 (8:37 min/mile)

Song of the day: "Jolene" by Dolly Parton.

Activity	Stats
cross training: weights -	00:00:00

Before running.

Activity	Stats
Running - Aerobic Elevator 8:30am Weather: 2 degrees w 5 clear	4.2 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

B-ball tournament was cancelled so seemed like a good idea to sleep in. Lots of drifts but lots of clear ground as well. Got a couple of drifts to clean up at the office but that’s a chore for tomorrow.

Activity	Stats
Running - Tempo 7:30am	4 miles 00:00:00	Height: 6' 3 Weight: 185

Activity	Stats
Running - roads 7:00am Weather: 8, cloudy	3 miles 00:00:00	Height: 5'2"

icy

Activity	Stats
Running - Aerobic The Sole Mill 6:45am Weather: Toasty	6 miles 00:00:00	Shoe: Saucony Guide 10 Lime/ Black 0 miles on shoe Height: 6ft

Practiced Drumming for 1 hour then ran easy on the home treadmill. Going to run outdoors tomorrow just couldn't get out the door today.

Activity	Stats
Running - Aerobic Home Mill. 4:45am Weather: Nice and Warm.	6 miles 00:51:06 (8:31 min/mile)	Shoe: Pureflow6Grey 0 miles on shoe Height: 5'3

Millwork before Realwork. Three times two miles. Strength in between. Feeling pretty darn good.

Molly back at swim. It is seriously tearing her up that her body cannot do what her heart so badly wants to. :( So many tears and hugs. She is struggling. She is her mama's daughter.

At work. Hope everyone got their flu shot. :/

I cannot get out of the country soon enough.

Happy Saturday.