Activity	Stats
Running -	17 miles 02:01:30 (7:08 min/mile)

7 mile warm up to Daisy Field
8 x 3:00 hard w/2:00 jog
4 mile cool down home.

Plan was a 5 mile wu to Larz Anderson, but some middle school cross country meet was happening, so ventured down to Daisy Field. Pushed a little hard in the beginning, especially first part of 3rd rep, but settled in to a good/appropriate effort. Easy jog for the rests. Stomach issue hit very quickly at start of #8, and actually stopped for a few seconds, and then didn't get moving too quickly after that. Still put in a "good enough" effort for that one. Started each one near the 3rd base line of the field closest to the trail entrance, looped around the other backstop, then onto the path/trail, down over the bridge, awkward and slow turnaround at the paved Jamaica Way bike path, and then back over the bridge. Jogged back to the start. Maybe for the first time, in a long time, the limiting issue was the legs, and the lactic acid or whatever filling up in there, and NOT conditioning? I think that's a good thing? Don't think I'd done a workout like this here since my NU days w/Rich Hart, but not sure. Got out the door a little after 4pm to beat the encroaching darkness. The lights came on in the field area toward the end of the workout, but finished up before it got too dark. Legs felt pretty beat the 2nd half of the cool down. Because of shifting medium long run/speed days (Wednesday last week, Tuesday this week), I hit about 95 miles the past 7 days (singles), so that's probably what I'm feeling.

(Takumi Sen 5s w/tape)

Activity	Stats
Running - Medium Run Treadmill 6:30am	1 miles 00:00:00	Shoe: Mizzuno Wave Inspire 14 0 miles on shoe Height: 6'-2

Activity	Stats
Running - Aerobic	4 miles 00:36:49 (9:12 min/mile)	Shoe: Ghost 10-19 0 miles on shoe Height: 5'7

Activity	Stats
Running - Aerobic Deathmill	2.5 miles 00:30:00 (12:00 min/mile)	Shoe: GrayOrangeSaucony 0 miles on shoe Height: 5' 9

Activity	Stats
Fitness - F3 Workout Zorinsky; Wild Kingdom Elevation: Ascent+41 Descent-41 5:31am Weather: FL 36°, 43°, 15 WNW, 65% Kept It Real™	00:31:50	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too much Max HR: 132 Avg HR: 93

F3 Omaha [20191022]: Tonight Show is 40

Exercises to match the various stages our Q, 40 as of today, has gone through; culminating in 40 American Hammers, in cadence (ouch).

Windy AF.

Activity	Stats
Running - Aerobic Zorinsky 5:01am Weather: FL 35°, 43­°, 18 WNW, 65% Kept It Real™	2.35 miles 00:20:27 (8:42 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe

Omaha [20191022]: F3 Pre Run

Rough estimate of .35 manually calc'd; 2 miles tracked via GPS; noob here forgot to hit the start button.

Eight of us, trying not to get blown TF away; crazy windy this morning.

Activity	Stats
Running - Aerobic Home 7:00am Weather: 42 degrees	5.3 miles 00:00:00	Shoe: Mizuno sayonara 0 miles on shoe Height: 6' 3 Weight: 179

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 34 degrees wc 23 wnw 13 clear	5.3 miles 00:00:00	Shoe: Brooks Ghost 11-Grey 1 0 miles on shoe Height: 6.0