my exercise

total time 31:36.  easy run splits 9:24, 9:20, 9:33, 3:19 

total time 76:20.  ran 4 1/2 mile repeats... 1.5 miles warm-up and then 1/2 miles recovery in between.  splits 9:17, 4:34, 3:58, 9:19, 4:45, 4:03, 9:29, 4:37, 4:01, 9:45, 4:45, 4:14, 3:35.

total time 48:17.  easy day,  splits 9:27, 9:27, 9:24, 9:32, 9:29, 0:58.

total time 53:49.  after 3 miles easy went hard for the next 3 miles then recovery for the last 0.1.  splits 9:23, 9:05, 9:14, 8:20, 8:16, 8:21, 1:10.

running in Guadalajara.  total time 30:54.  easy run with about a 0.66 lap in Guadalajara Mission home neighborhood.  splits 9:07, 9:32, 9:16, 3:00.

total time 40:32.  ran the last full  lap hard ( 6 1/3 laps total).  splits 9:9:19, 9:28, 9:17, 8:52, 3:35.

2.05 miles in 19:41 (9:35 pace)

10 minutes exercise bike

1.6 miles in 15:31 (9:42 pace)

10 reps 5 lb weights in each hand- 6 different positions

total time 87:43.  30 minutes warm-up then a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1 splits 9:23, 9:11, 9:25, 8:44, 8:42, 8:54, 8:56, 9:07, 9:26, 5:55.

total time 47:18. easy day splits 9:22, 9:18, 9;15, 9:12, 9:17, 0:54

total time 53:40.  after 3 miles I went up-tempo for 3 miles.  I knew this was going to be hard because I didn't sleep well.  It went better than I thought.  splits 9:24, 9:04, 9:04, 8:16, 8:11, 8:30, 1:11.

1.6 miles n 15:24 (9:38 pace)

15 minutes exercise bike

1.6 miles in 15:23 (9:37 pace)

5 lb weights each hand 10 x 6 different positions

total time 45:02.  after 5 minute warm up ran 2 minutes up tempo 3 minutes recovery.  splits 9:13, 8:34, 8:39, 8:49, 8:51, 0:56

1.6 miles in 15:54 (9:57 pace)

10 minutes exercise bike

1.6 miles in 15:22 (9:36 pace)

total time 86:14.  plane was even pace the whole way. splits 9:07, 9:03, 9:02, 8:57, 9:01, 9:14 (just lost focus), 8:55, 8:52, 8:43 (wanted to go 8:30 but it just wasn't there), 5:21

total time 48:24.  easy day...splits 9:28, 9:30, 9:27, 9:23, 9:38, 0:57.

total time 55:10.  after 1 mile warm-up ran half mile hard, 1.5 miles recovery, half mile hard, 1.5 miles recovery then half mile hard with recovery to the end.  splits 9:25, 3:49, 9:28, 4:42, 3:54, 9:26, 4:41, 4:00, 4:49, 0:58

1.6 miles in 15:39 (pace 9:47)

15 minutes exercise bike

5 lb weights in each hand- exercises in 5 different positions

1.6 miles in 15:25 (9:38 pace)

total time 46:20.  easy run through 3.635 miles then ran 1 hard thenr ecovery until the end.  splits 9:19, 9:14, 9:23, 5:55, 7:51, then last 4.65 miles in 4:39.

1.6 miles in 15:01 (9:23 pace)

11 minutes exercise bike

1.6 miles in15:00 (9:23 pace)

Total time 85:42.  30 minutes easy then ladder.  early in the ladder I was more controlled and overall this resulted in better times. 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1- then 1 last hard minute.  splits 9:12, 9:07, 9:12, 8:50, 8:43, 8:50, 8:52, 8:53, 8:58, 5:05.

total time 48:14.  easy run splits 9:31, 9:25, 9:35, 9:21, 9:25, 0:57

total time 52:23.  warm-up for first 4 minutes and then started a tempo run.  splits 8:56, 8:26, 8:39 (deliberately slowed), 8:28, 8:20, 8:30, 1:04.  couldn't have done this much longer but 51:19 through 6 miles is the best run I ahve had in quite some time.

1.6 miles in 15:26 (9:39 pace)

10 exercise bike

1.6 miles in 15:11 (9:29 pace)

total time 45:23.  at 6 minutes went up tempo for 1 minute then recovery for 3 minutes after that 1 minute up tempo 4 minutes recovery.  last 3 up-tempos were actually hard splits 9:06, 8:50, 9:01, 8:41, 8:50, 0:55