Activity	Stats
Running - Aerobic	4 miles 00:46:27 (11:36 min/mile)	Shoe: Ghost 10-19 0 miles on shoe Height: 5'7

Activity	Stats
Running - Aerobic Running out of town today	3 miles 00:30:00 (10:00 min/mile)	Shoe: BlackSaucony 0 miles on shoe Height: 5' 9

Activity	Stats
Running -	14 miles 00:00:00

4.2 mile warm up to Jamaica Pond boat house
4 x Jamaica Pond loops at threshold effort (31:39 for 5.8 miles; 5:27/mile)
Laps: 7:45.8, 7:59.5, 7:56.7, 7:54.3
4 mile cool down

No pep in the step today, and feeling a bit run down. Wonder if I'm finally starting to come down with the illness Sarah's been battling for the past week plus. As usual, focus was on effort. Roughly thought around 8:00/lap (~5:31/mile pace) would be in the ballpark for tempo effort today, but only checked the lap times (1.45 mile each), and no intermediary splits (e.g, 1/2, mile, etc.) as I ventured around the pond. Looks like I was in the ballpark on my prediction. As usual pushed a little too hard on first half of the first loop, but settled into a groove after that. Still probably was a little bit on the harder side of true tempo/threshold effort, but I think close enough for the intended benefits. Like after Wednesday's hard session, felt my body running out of fuel during the cool down.

Activity	Stats
Running - Aerobic treadmill	3.50 miles 00:00:00	Shoe: Kinvara9 Blue 0 miles on shoe

Activity	Stats
Running - Aerobic Chalco Elevation: Ascent+382 Descent-384 5:06am Weather: FL 23°, 28°, 5S, 82%	7 miles 01:00:32 (8:38 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: too many Max HR: 164 Avg HR: 140

Omaha [20191115]: Ides of Chalco!

Crisp AF.

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 29 degrees wc 22 s 7 partly cloudy	5.2 miles 00:00:00	Shoe: ASICS GT2000 8 Navy 1 0 miles on shoe Height: 6.0

Quiet morning. Saw several deer laving the park, heading out to enjoy their last peaceful day for a while. Enjoy your Friday.