my exercise

total time 63:05. plan was to run each mile slightly faster than the last with first 3.5 miles over 9 minute pace and last 3.5 miles under 9 minute pace. Mission accomplished. splits 9:15, 9:12, 9:06, 9:03, 8:52, 8:51, 8:46.

total time 51:13. plan was easy run... feeling sluggish and ran with Alejandro. 9:48, 9:59, 9:32, 9:37, 9:49, 2:27.

family emergency for temple president. My wife and I served in the temple for 15.5 hours. no time to run.

total time 61:36. wasn't sure what I was going to do at the start of the run but ended running 2 then 0.5 mile hard then 2 mile more with half mile hard.  splits9:42, 9:24, 3:57, 10:09, 9:42, 3:59, 9:59, 4:45.

total time 66:00. run with Alejandro. Was tired and plan was to just run. splits 9:47, 9:45, 9:25, 9:34, 9:53, 9:50, 7:46.

total time 33:47. plan was easy. splits 10:01, 9:39, 9:34, 4:32

total time 72:06. plan was same as last week... start conservative and speed up each mile. almost made it!  splits 9:21, 9:10, 8:58, 8:56, 8:54, 8:54, 8:58, 8:58.

total time 51:20. I ran with Alejandro in the Bosque de Aragon. I felt sluggish. splits 9:47, 9:56, 9:38, 9:43, 9:50, 2:26. I am going to switch voer to kilometers. I actually switched the pace to km and thought I switched the distance but didn't. tomorrow the splits will be in min/km.

total time 47:14. after 5 minutes warm-up I ran 2 minutes up-tempo, 3 minutes recovery for the entire work-out.  splits 9:05, 8:56, 8:55, 9:00, 9:12, 2:06. 

total time 45:10. easy early morning run around the temple grounds before our presidency meeting.  splits 9:56, 9:45, 9:55, 10:15, 5:20. feeling pretty tired by the end.

total time 34:11. easy run in the afternoon after our temple shift splits 9:45, 9:45, 9:51, 4:49. 

total time 62:32. ran with Alejandro. easy splits 9:28, 9:30, 9:25, 9:40, 9:50, 4:55.

total time 63:01. goal was faster second half than first . splits 9:20, 9:11, 8:59, 9:08, 8:46, 8:43, 8:55.

not feeling good... total time 40:27.  splits 9:57, 10:04, 10:11, 10:14.

still not well. coughing, chest congestion. total time 50:00. splits 9:54, 10:00, 9:50, 9:59, 10:17. really feeling poorly after this run.

opened the temple. byt the afternoon was not feeling up to running.

thought things would be better after a day off. really struggling with this illness. total time 60:38. splits 10:09, 10:10, 10:09, 10:05, 9:57, 10:09.

wanted to run longer but just not recovering very quickly.  total time 49:14, splits 9:51, 9:48, 9:37, 9:38, 10:20. again not well.

felt better today but it was hot and in the afternoon after a 9,000 step shift in the temple. splits 10:00, 9:32, 9:33, 9:44, 9:56.  after the run started coughing again ALOT.

total time 62:30. ran with Alejandro... feeling better but still coughing with cough worst post run. splits 9:32, 9:41, 9:28, 9:25, 9:34, 9:50, 5:00.  average HR 121.

total time 44 minutes. I feel like I lost a ot of fitness with this illness. splits 9:51, 9:46, 9:34, 9:43, 5:06.

total time 44:08. ran around the temple complex. splits 9:48, 9:44, 9:48, 9:54, 4:54.

total time 69:49. really felt sluggish today after almost 20,000 steps yesterday. ran Alejandro and legs were dead. splits 9:54, 10:04, 9:47, 9:44, 9:52, 10:11, 10:17.

total time 41:09. after 5 minute warm-up I ran 2 minutes up-tempo 3 minutes recovery. It was afternoon and I had walked 9,000 steps already on my temple shift. I also have lost alot of fitness with this illness. splits 9:09, 9:00, 9:01, 9:22, 4:37.

total time 39:09. plan was easy run. This was after getting up at 3:30 for a temple shift adn walking 9,000 steps again in the temple.  splits 9:50, 9:38, 9:49, 9:52.