Activity	Stats
Running -	10 miles 00:00:00

Treadmill run

Strength & prehab (2 sets)

(Takumi Sen 5s)

Activity	Stats
Running - Workout 6:00pm Weather: Chilly, windy, bit of rain	13.08 miles 01:59:32 (9:08 min/mile)	Shoe: NB 1400 Blue Aug 2019 0 miles on shoe

Track workout at X. Everything on the track. Warm up 4+ miles with 1 x 100 stride. Workout 400, 3200, 2 x 1600, 800, 400 with 400 jog rest (800 after 3200). Cool down 2+ miles.

Weather wasn’t bad once I got warmed up, except for the wind which required some extra mental focus. Goal was slightly under 7:30 pace. Hit my times and stayed smooth and in control the whole way.

1:50, 12:56 (7:31/7:25), 7:26, 7:24, 3:40, 1:47

Activity	Stats
Running - Aerobic Superior country roads 6:10pm Weather: 60s	8 miles 00:58:00 (7:15 min/mile)	Shoe: Asics Lyteracer 0 miles on shoe Height: 6 ft

Activity	Stats
Running - Aerobic Crime Watch Loop 4:38pm Weather: 63 cloudy windy	3.5 miles 00:33:45 (9:38 min/mile)	Shoe: Saucony Ride 10 Grey#2 0 miles on shoe Height: 6ft

Recovery run . Took it easy around the hood. Legs sore but felt great .

Activity	Stats
Fitness - F3 Workout PacLife Parking Garage; Heavy Metal 5:35am	00:37:00	Shoe: Saucony Guide ISO [20190726] 0 miles on shoe

F3 Omaha [20191009]: #WaffleStrong

76 dOODs showed up, to workout with an F3 Omaha mate who suffered a spinal injury in May (is rehabbing, unsure if he'll walk again); 77 of us total.

Tried to make this a "race", to attach a photo; but it didn't work.

Activity	Stats
Running - Fun Run PacLife Parking Garage 5:02am	2.13 miles 00:23:28 (11:01 min/mile)	Shoe: Saucony Guide ISO [20190726] 0 miles on shoe Max HR: 146 Avg HR: 128

Omaha [20191009]: #WaffleStrong Pre Run

What started out as a "stairs run" quickly turned into a "parking ramp" run; just too many people in the stairwells (b/c of the very large turnout).

Activity	Stats
Running - Regular run	1.75 miles 00:00:00	Shoe: NB 1080 Oct 2019 0 miles on shoe

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Activity	Stats
Running - Tempo Home 8:00am Weather: 57 degrees	5 miles 00:00:00	Shoe: Nike Pegasus 34 0 miles on shoe Height: 6' 3 Weight: 180

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 50 degrees se 8 clear	8.4 miles 00:00:00	Shoe: Brooks Ghost 11 Grey Blue 1 0 miles on shoe Height: 6.0

Another breezy, mostly quiet morning.