Activity	Stats
Running -	12.4 miles 00:00:00

4 mile warm up to Jamaica Pond boat house
3 x JP loops threshold run. 23:27 for 4.35 miles (5:23/mile). Laps (1.45 miles per): 7:42, 7:53, 7:51.
4 mile cool down home

Didn't look at splits, either intermediate or lap. All effort-based. Effort felt little hard on first mile of 1st lap, so backed off a little bit. Kept holding self back, especially during latter part of final loop. Didn't want it to feel like a race effort. Surprised at how much faster it was than previous week. Think it was a combo of increased fitness, more appropriate shoes, and better form/forward lean. Pleased with the progress. A bit windy at times, but only really on one section (just after the .5 mile mark). Plan is to eventually increase the distance a little on this but keep the effort the same.

(Takumi Sen 5s w/tape)

Activity	Stats
Running - Aerobic My hood in LaVista	5.45 miles 00:54:00 (9:54 min/mile)	Shoe: BluGraySaucony10 0 miles on shoe Height: 5' 9

Activity	Stats
Running - Aerobic Super Subway Elevation: Ascent+359 Descent-360 5:26am Weather: 55°, 10 SE, 72%	8.24 miles 01:11:42 (8:42 min/mile)	Shoe: Saucony Guide ISO [20190726] 0 miles on shoe Weight: too many Max HR: 153 Avg HR: 137

Omaha [20191018]: Dundee Subway!

Met up w/ Mindy, took a ride on the Dundee Subway; perfect start to a Friday.

Activity	Stats
Running - Aerobic Treadmill 5:50am	3 miles 00:00:00	Shoe: Mizzuno Wave Inspire 14 0 miles on shoe Height: 6'-2

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 53 degrees sse 13 partly cloudy	7.4 miles 00:00:00	Shoe: ASICS GT2000 8 Navy 1 0 miles on shoe Height: 6.0

Enjoy your Friday.