Activity	Stats
Running - Aerobic	1 miles 00:00:00	Shoe: Launch 8-19 0 miles on shoe Height: 5'7

Activity	Stats
Running -	8 miles 00:51:26 (6:25 min/mile)

Late afternoon drive over to Franklin Park to get this in just before it got dark.

1st 5K or so of the course easy, put on Shay spikes, then 4 x 1:00 ON, 2:00 OFF over the final 3K of the 8K course. Trainers back on, and then additional loops (~2.8 miles) easy.

Just wanted to get a little bit of running in spikes on the course. Tried to keep the ONs close to threshold effort, and the OFFs at regular distance pace. Legs felt pretty fresh since they're used to doing a continuous tempo run around this time during the week. Left hamstring little tight, but feel ready to roll on Sunday. Easy 3 miles with some strides tomorrow. mid-30s temps today. Even so a few snow flakes on the windshield upon arrival.

(Boston 7s w/lateral heel wedges for warm up/cool down; Shay XC spikes for the "workout")

Activity	Stats
Running - Hills David City	5 miles 00:50:00 (10:00 min/mile)	Shoe: New Balance Zante v3 0 miles on shoe Height: 5'10

5 hill sprints

Activity	Stats
Running - Aerobic Super8 Elevation: Ascent+287 Descent-288 5:00am Weather: 22°, FL 14°, 64%, 6 SSE Kept It Real™	8.08 miles 01:09:58 (8:39 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too many Max HR: 155 Avg HR: 138

Omaha [20191108]: Super8 Tulips

With Elizabeth and Theresa; much colder than I was anticipating!

Cheers to Friday & weekend eve.

Activity	Stats
Running - Aerobic School Loop 4:30am Weather: 24 degrees wc 21 sw 6 clear	8.3 miles 00:00:00	Shoe: Brooks Ghost 11-Grey 1 0 miles on shoe Height: 6.0

Enjoy your Friday.

Activity	Stats
Running - Aerobic Home 4:50am Weather: 21 degrees	5.4 miles 00:00:00	Shoe: Mizuno sayonara2 0 miles on shoe Height: 6' 3 Weight: 177