Activity	Stats
Running -	20 miles 02:22:18 (7:06 min/mile)

7:05 AM start: Out the door early so I could get it out of the way before heading out west for my nephew's birthday party. Took about 10 miles to get the body warmed up and loosed up. Temp was 39 (35 real-feel) at the start, so hat, gloves, long sleeve, and shorts. Usual journey to the Arboretum. Didn't look at the 10-mile split (or any splits, for that matter) during the run, but faster 2nd half than 1st. Pushed a little more than i needed to from 10-14 or so, and definitely felt it the final few miles in the form of bonking a little bit. Felt better once the GU I took at 17 kicked in at 18 (glad I brought one). Split 1:12:31 (7:15/mile) and 1:09:47 (6:59/mile).

(Adios 3s w/tape)

Activity	Stats
Running - Hills Appleton	6 miles 01:00:00 (10:00 min/mile)	Shoe: Saucony KOA ST 0 miles on shoe Height: 5'10

Activity	Stats
Running - Race Running out of town today Sumtur 5k Certified? Yes	3.1 miles 00:21:09 (6:49 min/mile)	Shoe: SauconyGreyKinv. racer 0 miles on shoe Height: 5' 9

Despite low mileage, I felt it was a good run.

Activity	Stats
Fitness - F3 Workout Halleck Park; The Pit Elevation: Ascent+9 Descent-9 7:00am Weather: 54°, 5 WNW, 82%	00:54:24	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too much Max HR: 146 Avg HR: 101

F3 Omaha [20191019]: el beisbol sprints

https://f3omaha.com/2019/10/19/the-pit-backblast-dream-big-dreams/

Activity	Stats
Running - Recovery Run Papio Trails Elevation: Ascent+133 Descent-64 8:03am Weather: 54°, 5 W, 82%	1.53 miles 00:14:05 (9:12 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too many Max HR: 160 Avg HR: 139

Papillion [20191019]: F3 to Home

Gotta get home!

Activity	Stats
Running - Aerobic Papio Trails Elevation: Ascent+57 Descent-197 6:32am Weather: 54°, N, 82%	2.53 miles 00:21:50 (8:37 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too many Max HR: 142 Avg HR: 129

Papillion [20191019]: Home to F3

Slept in; pre-run consisted of running to F3.

Activity	Stats
Running - Race Lake Zorinsky Spooky Sprint 1/2 Marathon Certified? Yes 7:30am Weather: 54 Sunny	13.1 miles 01:43:47 (7:55 min/mile)	Shoe: Saucony Kinvara 10 0 miles on shoe Height: 6ft

Had a strong race today. Shaky start as a loose dog hit my heel and almost tripped me up. Then almost took a wrong turn
as the course was different from the course they emailed me. After that everything went good. Some parts of the Z were really muddy. Some young guy tried to pass me the last .25 but was able to hold him off by.05 seconds for 3rd place. Whew!

Activity	Stats
Running - Race Spooky Sprint Half Marathon Certified? Yes 7:30am	13.1 miles 01:59:32 (9:07 min/mile)	Shoe: Kinvara9 Purple 0 miles on shoe

Had fun running this Half Marathon at Zorinsky this morning. Great weather for it!

Activity	Stats
Running - Aerobic 7:10am	00:00:00	Shoe: New Balance Zante 0 miles on shoe Height: 6' 3

Activity	Stats
Running - Aerobic 7:10am	3.5 miles 00:00:00	Shoe: New Balance Zante 0 miles on shoe Height: 6' 3

Activity	Stats
Running - Aerobic Ashers Neighborhood 5:30am Weather: 53 degrees n 7 cloudy	4.0 miles 00:00:00	Shoe: Brooks Ghost 11 Grey Blue 1 0 miles on shoe Height: 6.0

Some flag football to watch and my nieces wedding this afternoon. Going to be a fun day.