Activity	Stats
Running -	12.4 miles 00:00:00

4 miles to JP Boathouse
3 x full loops at a tempo/threshold effort. 24:33 for 4.35 miles (5:38/mile)
4 miles home

Didn't check intermediary splits, just laps after I was done. Just wanted to run at a strong, but "relaxed" effort. No specific goal, but was quietly hoping for about 8:00-8:20 per loop, which translated to about 5:30-5:45/mile pace (~24:00-~25:00) for the ~4.35 miles. Ran 5:38/mile, or 24:33. Happy with the effort. Didn't kill myself or anything. Worked on maintaining good form at a solid effort. Splits: 7:57, 8:15, 8:20. Laps got slower, but didn't feel the effort falling off at all. Good start. Plan on doing lots and lots of these types of threshold workouts. The missing ingredient for me.

(Nike Waffle Rival XC flats)

Activity	Stats
Running - Aerobic My hood in LaVista	2.7 miles 00:30:00 (11:06 min/mile)	Shoe: BlackSaucony 0 miles on shoe Height: 5' 9

Slowly coming back after foot problem

Activity	Stats
Running - Aerobic David City	7 miles 01:10:00 (10:00 min/mile)	Shoe: New Balance Zante v3 0 miles on shoe Height: 5'10

Easy with 6 striders (felt stiff)

time est.

Activity	Stats
Running - Regular run	5 miles 00:00:00

Some midday recovery miles. Achilles is much less unhappy than yesterday.

Activity	Stats
Fitness - F3 Workout Burke HS; Golden Spike Elevation: Ascent+63 Descent-50 5:31am Weather: 70°, 3 ESE, 88%	00:41:40	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: much fat Max HR: 148 Avg HR: 110

F3 Omaha [20190927]: Turn Back The Clock

I'd never been to the F3 AO "Golden Spike" before (it's at Burke HS); so, I went today.

21 of us.

Activity	Stats
Running - Aerobic Mean Streets of Omaha Elevation: Ascent+295 Descent-294 5:01am Weather: 70°, 9 SE, 83%	3.05 miles 00:26:39 (8:44 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: way too much Max HR: 152 Avg HR: 133

Omaha [20190927]: Where The Hell Am I?

Made it out to an F3 spot I'd never been to before; pre-run was through the hoods surrounding Burke HS; was lost the whole time; fun!

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 60 degrees s 8 clear humid	3.2 miles 00:00:00	Shoe: Brooks Ghost 11 Grey Blue 1 0 miles on shoe Height: 6.0

Long day yesterday but a very successful day.