Activity	Stats
Running -	17 miles 02:02:40 (7:12 min/mile)

4.5 mile warm up to Larz Anderson
5 x 5:00 (3:00 jogs), 4 x 1:00 (2:00 jogs), 4 x 0:30 (~1:00-1:15 jogs back to start)
~4 mile cool down back home

Stuck to the "lower" half of the park, so didn't attack the big hills, but definitely got some nice rolling hill work in. Reversed direction on each of the 5:00s. The "reverse" direction seemed tougher. Just another strength-based speed workout. Shoes a little slippery in the longer, wet grass at times. Good effort today.

(Nike Waffle Rival XCs)

Activity	Stats
Running - Aerobic My hood in LaVista	5.45 miles 00:46:20 (8:30 min/mile)	Shoe: BluGraySaucony10 0 miles on shoe Height: 5' 9

Activity	Stats
Running - Aerobic	4 miles 00:35:25 (8:51 min/mile)	Shoe: Brooks Revel 3-19 0 miles on shoe Height: 5'7

Activity	Stats
Running - Aerobic Superior country roads 6:00pm Weather: 60s	6 miles 00:43:30 (7:15 min/mile)	Shoe: Asics Lyteracer 0 miles on shoe Height: 6 ft

Activity	Stats
Running - Aerobic Mean Streets of Omaha Elevation: Descent-54 6:14am Weather: 54°, 7 SSE, 67%	.63 miles 00:05:19 (8:26 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too much Max HR: 138 Avg HR: 125

Omaha [20191008]: Post F3 Jog

It's (literally) all downhill from here! ;)

Activity	Stats
Fitness - F3 Workout Westside; The Colosseum Elevation: Ascent+32 Descent-31 5:33am Weather: 52°, N, 71%	00:32:43	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too much Max HR: 153 Avg HR: 118

F3 Omaha [20191008]: Khakis Grinder

3 Man Grinder:
Exercise > Run 100 yds > Exercise;
Rinse & Repeat 'til "Omaha"

6MOM, featuring what felt like non-stop American Hammers.

Activity	Stats
Running - Recovery Run Mean Streets of Omaha Elevation: Ascent+252 Descent-204 4:59am Weather: 50°, 3 SE, 76%	3.04 miles 00:27:16 (8:58 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too much Max HR: 147 Avg HR: 130

Omaha [20191008]: Pre F3 3 w/ Mollak

Still got a bit of funk in my chest, so this felt harder than it should've.

Fun chatting w/ Mollak though.

Activity	Stats
Running - Tempo Home 6:30am Weather: 52 degrees	5.1 miles 00:00:00	Shoe: Nike Pegasus 34 0 miles on shoe Height: 6' 3 Weight: 179

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 44 degrees s 13 clear	7.4 miles 00:00:00	Shoe: ASICS GT2000 8 Navy 1 0 miles on shoe Height: 6.0

Breezy, mostly quiet morning.

Activity	Stats
Running - Aerobic Home 6:00pm Weather: 71 degrees	3.56 miles 00:00:00	Shoe: New Balance Zante 0 miles on shoe Height: 6' 3 Weight: 180