Activity	Stats
Running -	10 miles 01:09:48 (6:58 min/mile)

Easy run on the usual river loop. REALLY tried to run as slow as possible while still maintaining comfortable form. Great sign that it still ended up under 7:00 pace. Tired to start, for sure.

Strength & prehab (Just one set today. That was enough.)

(Adios 3s w/tape)

Activity	Stats
Running - Aerobic Running out of town today	4 miles 00:39:00 (9:45 min/mile)	Shoe: BluGraySaucony10 0 miles on shoe Height: 5' 9

Activity	Stats
Running - Aerobic David City	4 miles 00:40:00 (10:00 min/mile)	Shoe: Nike Vomero 14 0 miles on shoe Height: 5'10

Activity	Stats
Running - Aerobic Zorinsky and Beyond	7.50 miles 00:00:00	Shoe: Kinvara9 Purple 0 miles on shoe

Activity	Stats
Running - Aerobic Zorinsky & Beyond 6:30am Weather: 30 clear crisp	7.5 miles 00:00:00	Shoe: Saucony Ride ISO R/B 0 miles on shoe Height: 6ft

Day off from work so we got a morning run in. Cold but with no wind it was a very nice run.

Activity	Stats
Fitness - F3 Workout Burke Stadium; Golden Spike Elevation: Ascent+135 Descent-130 5:30am Weather: 30°, N, 93% Kept It Real™	1.75 miles 00:40:12 (22:58 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too manhy Max HR: 159 Avg HR: 122

F3 Omaha [20191025]: Quad Grinder

27? of us this morning; great workout.

Activity	Stats
Running - Aerobic Mean Streets of Omaha Elevation: Ascent+305 Descent-305 5:00am Weather: 30°, N, 100% Kept It Real™	3.23 miles 00:26:33 (8:13 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too many Max HR: 163 Avg HR: 138

Omaha [20191025]: Pre F3 Run

Me and about 6 or 7 dOODs; I was lost the whole time.

Activity	Stats
Running - Aerobic School Loop 4:00am Weather: 26 degrees sw 5 clear	10.3 miles 00:00:00	Shoe: Brooks Ghost 11-Grey 1 0 miles on shoe Height: 6.0

Looks like a great day for State XC. Enjoy your Friday.