my exercise

total running time 37:50. plan was easy run. legs felt great. splits 9:37, 9:24, 9:28, 9:20. ave HR 121.

total running 59:24. plan was warm-up for 1 mile then run the 1 k repeats with 1 minute rest. at 3.5 miles I started making the rest 1.5 minutes as I was hurting. Not sure why this was so hard? resting times not on the clock. splits 9:27, 7:38, 7:44, 8:04, 8:09, 8:18, 10:04. ave HR 132.

total running time 38:41. plan was easy run. splits 9:52, 9:41, 9:32, 9:37. HR info not accurate.

total time 66:12. plan was warm-up and cool down for 1 mile each. In between run 3 at 9:15 pace then 2 miles sub 8:45 pace. this was a disaster. when I tried to speed up I did but it got hard quick. I changed the plans and ran 1 mile with icnreased effort the 1.5 mile recovery followed by a quarter mile hard. I ahven't slept well for 3 of the alst 4 nights so I think this is what is goiing on. splits 9:34, 9:08, 9:16, 9:23, 8:55, 9:59, 4:59, 2:05, 2:53. ave HR 126.

total running time 39:24. plan was slow. splits 9:57, 9:51, 9:55, 9:42. the last 0.1 mile I picked itnup quite a bit. this was a good recovery work-out. ave HR 118 (the firt 5 minutes the HR was naer 125. that may have been interference but I am not sure, 

total running time 99:32. plan was warm-up for half a mile and then run around 9:05 pace through 9 miles and speed up for the last 2. I was able to follow this plan. splits 9:31, 9:05, 9:07, 9:06, 9:01, 9:01, 9:00, 9:03, 9:05, 8:49, 8:43. ave HR 129. 

total time 38:03. plan was for an easy run. legs feeling great. splits 9:40, 9:31, 9:27, 9:26. ave HR 118.

total time 70:33. original plan was 2  iles warm-up then5 miles at 8:30 pace followed by 1 mile cooldown. had a bad night's sleep and didn't think I could handle the plan so I changed it to 1 mile warm-up then 2 miles uptempo 1 mile recovery 2 miles uptempo 1.25 miles recovery, 0.5 mile hard and 0.25 mile cool down.  splits 9:22, 8:09, 8:08, 9:45, 8:13, 8:12, 9:33, 2:28, 4:04, 2:38. ave HR 127.

total time 39:01. plan was easy. legs were sore. splits 9:52, 9:44, 9:44, 9:41. ave HR 117. 

total run time 64:49. plan was gradual increase in pace over the run. however, I ended up running first 4 moderately and last 3 faster. splits 9:42, 9:23, 9:26, 9:27, 9:00, 8:58, 8:54. ave HR 124 but there was interference for the first 8-10 minutes so this isn't accurate. 

total time 38:36. plan was an easy run. used massage gun prior to the run. legs felt great. splits 9:50, 9:40, 9:37, 9:29. ave HR note accurate.

total run time 109:27. plan was warm-up for half a mile and then 9:10 pace through 8 or 9 miles then try to pick it up. I didn't stick to the plan in the middle and by the end couldn't speed up much. splits 9:22, 9:10, 9:10, 9:09, 9:06, 9:10, 9:01, 9:02, 8:55, 9:00, 8:59, 9:23. ave HR 124. I thnk the HR was accurate.

total time 38:14. plan was easy run. splits 9:48, 9:33, 9:35, 9:18. HR data not accurate.

10 minutes on indoor exercise bike

total time 71:33. plan was 2 mile warm up and then 2 minutes up tempo alternating with 2 minutes recovery for 5 miles with 1 mile cooldown.  First uptempo segment was actually 2:15 in length. (*indicates mintues of uptempo during respective mile). 9:26, 9:19, 8:40(*4), 8:41(*4), 8:51(*3:05), 8:54(*2:55), 8:44(*4), 8:59. ave HR 123.

total running time 39:48. plan was for a super easy run. splits 10:06, 9:56, 9:50, 9:56. HR info not accurate

total running time 73:28. Plan was tostart easy and gradually speed up and run faster the last 2 miles. splits 9:37, 9:16, 9:12, 9:13, 9:07, 9:09, 9:07, 8:49. ave HR 125. 

total running time 37:57. did an extra good job with the amssage gun and my legs felt great. plan was easy and it felt easy!  splits 9:44, 9:29, 9:26, 9:18 ave HR 118

total running time 108:38. plan was 9:20 x 2, 9:15 x 2, 9:10 x 2, 9:05 x 2, 9:00 x 2 and then go as fast as i can.  splits 9:27, 9:13, 9:12, 9:13, 9:09, 9:07, 9:06, 9:00, 9:00, 9:03, 8:39, 8:30. ave HR 124. VO2 max 53. very pleased with this workout.

total running time 38:07. plan was easy run splits 9:45, 9:43, 9:25, 9:14. ave HR 122.

total time 70:32. plan was 2 mile warm-up and then 5 miles tempo run then 1 mile cool-down. splits 9:30, 9:21, 8:34, 8:35, 8:33, 8:21, 8:09, 9:30. ave HR 128. VO2 max again 53

total running time 38:59. plan was 9:45 minutes/mile pace. splits 9:53, 9:44, 9:42, 9:39. Ave HR 117 (but HR not accurate first 4 minutes so should have been lower). 

total tunning time 77:04. plan was half mile hard x 3 in my heavy shoes with recovery in between.  splits 9:37, 9:26, 3:55, 9:48, 4:54, 3:57, 10:07, 10:21, 4:13, 10:46. this was harder than I thought it would be. ave HR 126. VO2 max 52

total running time 38:52. plan was slow running... splits 9:50, 9:42, 9:39, 9:41. ave HR not accurate

total running time1:48:04. I wrote out my plan Friday night with splits that would look like this:

          9:20, 9:15, 8:45, 9:15, *9:15, 8:45, 9:10, 9:10, 8:40, ^9:10, 9:10, fast as can go. my actual

splits  9:18, 9:11, 8:48, 9:11, 9:12, 8:43, 9:08, 9:05, 8:39, 9:07, 9:10, 8:32.

ave HR 129. I hydrated @ 5 ounces just before 2 miles, 5 miles, 7.5 miles and 10.3 miles. I ate 2 Hi-chews starting at 4.5* miles and 2 more starting at 9.75 miles^. The chews made a difference. I am very pleased with the progress I am making.