Activity	Stats
Running - Race Certified?	1.5 miles 00:07:42 (5:08 min/mile)

Annual fitness test for work down in CT (paved bike trail for the runs). No warm up, then 1.5 mile run: 7:42; 300m: 42s; pushups; situps. Wore the Takumi 3s for the runs. Felt ok. Calves not happy to begin with, and rest of body not pleased with running without a warm up. Surprised at the 5:08/mile pace for the run 1.5 miler. Worked hard with younger CT agent on the 300m, and got him by a whisker at the end. Hamstrings will NOT be happy tomorrow.

(Takumi Sen 3s)

Activity	Stats
Running -	3 miles 00:00:00

PM: Just did 2 miles easy on the treadmill to loosen up for a strength workout (1 set, I think?). Calves (soleus, really) absolutely on fire during this run, so didn't want to do any more than I needed to since I wanted the chance to run Lone Gull on Sunday.

(Nike Waffle Rival XC flats)

Activity	Stats
Running - Aerobic Running out of town today	3 miles 00:30:00 (10:00 min/mile)	Shoe: BluGraySaucony10 0 miles on shoe Height: 5' 9

Activity	Stats
Biking - Intervals	5 miles 01:00:00 (12:00 min/mile)	Height: 5'10

10 x 30 seconds hard

Activity	Stats
Fitness - F3 Workout Halleck Park; The Pit 12:12pm Weather: FL 90°, 84°, 14 SSE, 66%	00:49:03	Shoe: Saucony Guide ISO [20190726] 0 miles on shoe Max HR: 151 Avg HR: 120

F3 Omaha [20190920]: "Meter's 43"; IPX.3

Had to create my opportunity to do this week's IronPax Challenge (week three); so, b/c of the afternoon off, I did it solo, at "The Pit".

"Meter's 43":
AMRAP, 43:00
10 Pull Ups
15 Burpee Coupon Jump Overs
20 Coupon Curls
25 Coupon Squat Thrusters
30 Gas Pumpers
Rinse, Repeat

I got 6 full rounds, plus 30; 630 total.

Activity	Stats
Running - Aerobic Chalco Elevation: Ascent+388 Descent-388 5:14am Weather: 73°, 6 SE, 89%	7.03 miles 01:03:26 (9:01 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too much Max HR: 152 Avg HR: 138

Omaha [20190920]: Chalco!

Met up w/ SAS, Court and Meleia, for a nice (but extremely humid) run around Chalco; treated to TWO deer, who were very close. Like @ Z, they just don't care about the humans anymore!

Court twisted her ankle around 5.5, so that was no me gusta.

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 63 degrees sse 9 partly cloudy humid	5.0 miles 00:00:00	Shoe: ASICS GT2000 5 Grey 4 0 miles on shoe Height: 6.0

Slow moving Friday. Took about 3 miles to loosen up my foot. Enjoy your day.

Activity	Stats
Running - Aerobic HyVee Loop 2:00am Weather: 76 Warm	6 miles 00:52:20 (8:43 min/mile)	Shoe: Saucony Ride 10 Grey#2 0 miles on shoe Height: 6ft

Very nice Morning out. Had another great run. A lot of traffic and police presents out. weights with Booty later. Happy Friday