my exercise

total time 58:06. easy run last time in these shoes. splits 9:36, 9:37, 9:38, 9:35, 9:49, 9:51.

afternoon run... a bit sluggish. total time 50:08. plan was to do whatever I could. It was windy and I did my best. splits 9:35, 9:40, 9:39, 9:27, 9:28, 2:19.

total time 52:51. Plan was to get out the door and run. I felt pretty good and decided within the first few minutes to push the pace adn see how long I could hold it.  I felt really relaxed for the first 3 miles and then it started to hurt a little. By the last mile I was hurting alot.  Splits 9:12, 8:40, 8:41, 8:43, 8:46, 8:49. average HR 134.  Not sure how accurate the HR is?

total time 57:06. We are in AZ for 2 weeks. It was 37 degrees this morning. PLan was tos ee what I could do. splits 9:9:54, 9:35, 9:36, 9:32, 9:23, 9:07. average HR 118.

total time 44:20.  plan was warm-up for 4 minutes and then 1 minute up tempo 2 minutes recovery for ther est of the run.  got the watch stopped a bit late.  splits 8:58, 8:46, 8:55, 8:43, 8:51, 0:07. I felt good. I left after 9 am so it had already warmed up.

total time 56:33.  36 degrees outside at 5:40 am. Headlamp on too. Had to run early for a number of reasons. plan was easy but not too easy.  splits 9:46, 9:32, 9:23, 9:19, 9:18, 9:15. average HR 119.

total time 47:27. easy run in new shoes. splits 9:32, 9:25, 9:32, 9:29, 9:30. average HR 121.

total time 71:39. Didn't figure out my plan until about 2.5 miles into the run which was to run 9:05 for the third mile then 9:00, 8:55, 8:50, 8:45, then as little faster. slplits 9:09, 9:06, 9:07, 8:59, 8:56, 8:49, 8:49, 8:45. not bad.

total time 33:39. easy run in cold weather in Utah. splits 10:33, 9:53, 9:40, 3:33.

total time 31:57. easy run... careful of ice and snow. splits 10:02, 9:59, 9:50, 2:06.  

total time 54:10. plan was to warm-up for 5 minutes and then run 2 minutes up-tempo adn 3 minutes recovery.  splits 9:30, 8:54, 8:47, 8:53, 9:05, 9:01.

total time 48:46. plan was easy run... changed route to go pick up the car from the service that was done at the dealer. This route had a constant gradual increase in elevation for a total of 77 ft increase during the run. splits 9:44, 9:33, 9:40, 9:27, 9:25, 0:57.

total time 51:18. plan was to warm-up briefly then run 8:30 pace for as long as I could... around 3.5 miles I decided that at 4.5 miles I would try to run 8:15 pace... wasn't able to do it but the work-out was quite good anyway.  splits 8:51, 8:26, 8:31, 8:35, 8:28, 8:28. average HR was 130.

total time 46:23. plan was easy run but it felt so easy that at 35 minutes I threw in 20 seconds up-tempo every 2 minutes (a total of 6 spurts). splits 9:31, 9:20, 9:18, 9:10, 9:04. average HR 115. 

total time 72:31. plan was to negative split but not work too hard running in my heavier shoes. splits 9:27, 9:11, 9:04, 9:12, 8:55, 8:59, 9:03, 8:40. 36:54 first half 35:37 second half. average HR 127.

last run in AZ until the end of June. total time 33:22. easy run splits 9:40, 9:32, 9:34, 4:35.

yoyal time 55:49. plan for first run back in Mexico was maintain 9:20 pace. splits 9:19, 9:19, 9:21, 9:17, 9:16, 9:17.

morning run around the temple. Yesterday the altitude didn't get to me but today I was exhausted. POssibly because I had over 20,000 steps including my run and my shift at the temple. I just couldn't got any faster. total time 45:10. splits 10:03, 9:46, 9:58, 10:20 (lost focus), 5:02.

total tun 38:19. Worked the morning shift in the temple and then ran. Legs were tired splits 9:43, 9:34, 9:35, 9:26.

total run 47:44. plan was easy run splits 9:37, 9:32, 9:31, 9:34, 9:31

total running time 75:31. plan was 1.5 miles at 9:30 pace then 0.5 miles at 8 min pace and repeat x 4 for 8 miles. Couldn't do it. The comibination of readjusting to the altitude and the 19,000+ steps yesterday killed me.  splits 9:23, 4:37, 4:05, 9:29, 4:45, 4:12, 9:44, 4:50, 4:22, 10:09, 9:56. I was really spent at the end.

total time 51:32. easy run with Alejandro... still feeling effects of altitude splits 9:43, 9:54, 9:37, 9:42, 10:01, 2:35.

total tie 50:24.  run with Alejandro splits 9:35, 9:44, 9:35, 9:32, 9:36, 2:23.

Total running time 39:51.  I worked the morning shift and we had a farewell meal with a couple that are finishing as full time temple workers. The meal was huge and I went for a run about 1 hour and 45 minutes after eating due to time constraints. It was difficult.  splits 10:18, 10:15, 9:42, 9:36.

total time 47:18. plan was 2 minutes up-tempo 3 minutes recovery starting at 5 minutes. splits 9:16, 8:47, 8:50, 8:57, 9:18, 2:10. the last 3 were quite difficult. still... I think I am almost adjusted again to the altitude!

total time 40:47. plan was to take it easy but also shoot for 9:30 pace. Splits 10:06, 9:43, 9:24, 9:19, 2:15. average HR 120.