Activity	Stats
Running - Recovery Run Mean Streets of Omaha Elevation: Ascent+668 Descent-677 5:15pm Weather: 41°, 5 NW, 75%	7.02 miles 01:04:38 (9:12 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too many Max HR: 168 Avg HR: 143

Omaha [20191113]: The Boy Swims; Dad Runs

Spectacular evening for a run!

Activity	Stats
Running -	17 miles 01:53:53 (6:41 min/mile)

~4 mile warm up to Jamaica Pond boat house
5 x 5:00 hard, 3:00 easy; 4 x 1:00 hard, 2:00 easy; 2 x 0:30 hard, 1:30 easy
~3.75 mile cool down home

Covered 9.12 miles (per Garmin) for the 56 minutes of hard/easy (6:08/mile), so kept the

Cold! Temps in low 30s, and real-feel in the low 20s was rough. Pitch black, but wore head lamp, which worked out well. Pushed appropriately hard, and kept the "EASYs" honest. Going to just rinse and repeat the last 5 weeks over the next 5 weeks to get to club nationals, healthy, fit, and ready to roll. No drastic changes.

Activity	Stats
Running - Aerobic Harry Q Loop 4:19pm Weather: 41 cloudy	6 miles 00:53:28 (8:54 min/mile)	Shoe: Saucony Ride 10 Grey#2 0 miles on shoe Height: 6ft

Back has been sore for a few days but felt ok on the run. Had a very good run.

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 27 degrees wc 23 w 6 cloudy	5.3 miles 00:00:00	Shoe: ASICS GT2000 8 Navy 1 0 miles on shoe Height: 6.0

Activity	Stats
Running - Aerobic treadmill 4:15am	5 miles 00:00:00	Shoe: Kinvara9 Blue 0 miles on shoe