my exercise

total running time 30:13. easy run new yar's morning. splits 10:31, 10:01, 9:41. ave HR 120.

total running time 87:48. plan was easy x 6 miles then 2 hard hand half mile slow down. . splits 9:31, 9:08, 9:08, 9:08, 9:12, 9:08, 8:41, 8:41, 5:10. ave HR 124

total running time 24:31. , who will come through? my watch quit working. splits 10:00 and 9:50 then the qatch froze so I really don't know tips before.

total time 63:16. plan was to warm-up for 20 minutes and then 2 min hard followed by 3 minutes busy. splits 9:25, 9:22, 8:41, 8:48, 8:49, 8:54. ave HR 120. 

total running time 44:03. plan was easy running. splits 9:57, 9:44, 9:44, 9:43, 4:55. ave HR 126.

total running time 65:34. Warmed up for about 0.6 and then tried to run 9:05 pace. plan was to do that for 5 miles in my heavier shoes. I couldn't sustain that effort. Not sure why not?  splits 9:28, 9:05, 9:07, 9:21, 9:15, 9:36, 9:42. ave HR 128.

total running time 42:58. plan was easy running splits 9:39, 9:36, 9:32, 9:26, 4:46. ave HR 120.

total running time 99:10. plan was 7 miles at around 9:10 pace followed by the last 4 in the 8:40's. splits 9:22, 9:09, 9:07, 9:09, 9:04, 9:16, 9:07, 8:45, 8:46, 8:45, 8:41. ave HR 122. I really felt good with this work-out. This was despite realizing that the wind was blowing slightly and I ran the entire second half of the run with wind in my face.

total time 66:10. Due to travel I did the longer early week run on a Monday. plan was one hard mile at 4 miles.  splits 9:46, 9:32, 9:29, 9:34, 8:17, 9:50, 9:42. ave HR 122.

total time 19:11. early morning run. had to leave for the airport at 7:30. did this run about 5:20 am. splits 9:54, 9:18. ave HR 120.

total time 38:37. plan was easy run... 9:47, 9:38, 9:43, 9:29. ave HR 114. 

total time was 64:14. plan was 3 half miles up tempo. splits 9:21, 3:58, 9:35, 4:43, 4:13 (uptempo but mostly uphill), 9:14, 4:47, 4:01 (got threatened by a goose so there was some rest time after about 0.1 of this 0.5 miles), 9:41, 4:41. ave HR 117.

total time 28:18. plan was easy run. splits 9:33, 9:17, 9:27. ave HR 117.

total running time 82:25. plan was 6 miles at 9:15 pace thenlast 3 at 8:30 pace. the up and down hills didn't allow this plan to reach fruition. splits 9:22, 9:06, 9:24, 10:00, 9:26, 9:02, 8:38, 8:52 (mostly uphill and working hard), 8:37. ave HR 119.

total running time 39:07. plan was easy run. splits 9:58, 9:58, 9:49, 9:22. ave HR 120.

total time 62:42. plan was warm-up for 1 mile then 2 miles uptempo then 1 mile recovery then 2 miles uptempo, then 1 mile warm down. splits 9:28, 8:24, 8:35, 9:48, 8:16, 8:47 (mostly uphill), 9:25. Ave HR 125.

total running time 39:09. plan easy run splits 10:08, 9:48, 9:34, 9:39. ave HR 112.

total time 63:57. plan was warm up for 15 minutes then 1 minute hard 15 seconds walk 1 minutes recovery from 15 minutes through 45 minutes. this ended up ebing harder than I thought it would be and I cut the run short. splits 9:56, 9:09, 9:17, 9:49, 10:28, 10:40, 4:37. ave HR 119.

total time 42:51. plan was easy run. splits 9:42, 9:42, 9:45, 9:41, 4:01. ave HR 138 (definitely had interference and this is not accurate). 

total time 104:18. Plan was warm-up for 5 minutes then run 9:05 pace through 9 miles then speed up the last 2. windy conditions and sore legs from Thursday made this plan not possible. I stopped numerous times and still struggled. splits 9:24, 9:06, 9:04, 9:12, 9:11, 9:17, 9:10, 9:23, 9:38 (got a phone call from my son at about 8.8 miles and this gave me a break), 9:25, 9:09, 2:18. ave HR 123.

total time 38:41. plan was easy run. splits 9:51, 9:39, 9:39, 9:32. ave HR 117. 

total running time 63:07. plan was 10 minute warmup then alternating 2 minutes uptempo and 3 minuts recovery. I missed the 10 minute mark and did 2 minutes/2 minutes until1 5 minutes and the did 2 min/3 min though 55 minutes prior to finishing.  uptempo was around 8:30 pace for the entire workout while recovery was around 9:30 pace. splits 9:20, 8:51, 8:58, 8:54, 8:59, 8:50, 9:15. ave HR 123.

total time 39:21. plan was easy run. splits 10:14, 9:51, 9:41, 9:35. ave HR 114.

total time 65:48. plan was 3 up-tempo half miles. splits 9:22, 4:01, 9:45, 7:16, 4:02, 9:47, 7:25, 4:06, 10:05. ave HR 123

total running time 38:21. plan was for an easy run. legs felt good using the hand massager alot. splits 9:55, 9:28, 9:26, 9:32. ave HR 119.

total running time 99:55. plan was to warm up for first al miles then run around 9:05 pace through 9 miles and then run the last 2 sub 8:45 pace. I lost concentration on mile 8 then the last 2 miles I couldn't quite speed up like I planned. Overall, this run was 2 minutes faster than the same attempt the previous Satruday.  splits 9:24, 8:59, 9:04, 9:00, 9:04, 9:02, 9:06, 9:25, 9:04, 8:58, 8:48. ave HR 126. pleased with this effort.