Activity	Stats
Running -	12.4 miles 00:00:00

~4 mile warm up to JP Boathouse
3 x full loops (1.45 mile per) at a tempo/threshold effort. 24:47 for 4.35 miles (5:42/mile)
~4 mile cool down home

Didn't check intermediary splits OR laps. Felt tired before the run even started, and came very close to just taking a day off entirely. Rallied myself and got out the door. Didn't care about pace, just effort. Surprised to see after I was done that I ran 24:47 for the tempo, versus 24:33 last week. Thought I would be much, much slower. Didn't go too fast on the first lap like I did last week. Laps: 8:10, 8:21, 8:15. In a perfect world, goal would have been 8:00-8:20 (5:30-5:45/mile pace), so good stuff. These are, and always have been, the hardest workouts for me - and the missing piece to my training. Stomach bugging me right before the tempo, and especially during the 3rd lap despite using the bathroom at the boat house. Stomach also not great during the 4 mile cool down home. Ugh.

(Nike Waffle Rival XC flats)

Activity	Stats
Running - Regular run	1 miles 00:00:00

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Activity	Stats
Running - Aerobic Chalco Elevation: Ascent+408 Descent-410 5:14am Weather: 45°, N, 93%	7.01 miles 01:01:31 (8:46 min/mile)	Shoe: Saucony Guide ISO [20190726] 0 miles on shoe Weight: too much Max HR: 146 Avg HR: 134

Omaha [20191004]: FAC

The FAC club held it's weekly meeting; all members present.

Awesome weather!

Activity	Stats
Running - Aerobic HyVee Loop 6:00am Weather: 46 chilly	5 miles 00:45:46 (9:09 min/mile)	Shoe: Saucony Ride 10 Grey#2 0 miles on shoe Height: 6ft

Race weather on Sunday is suppose to be 35 so I guess this run was warm. Ankle feeling better. No work today!

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 43 degrees ese 10 cloudy	7.2 miles 00:00:00	Shoe: Brooks Ghost 11-Grey 1 0 miles on shoe Height: 6.0

Enjoy your Friday.

Activity	Stats
Running - Aerobic treadmill 4:30am	3.25 miles 00:00:00	Shoe: Kinvara9 Purple 0 miles on shoe