my exercise

total running time 27:10. continuing the taper. did 3 striders at 0.75, 1.75, and 2.75 miles.  splits 9:11, 9:03, 8:56

bike riding time 20:06

total running time 18:51. splits 9:30, 9:21. deliberately slow and controlled. 2 more days til the race.

total running time 18:37. splits 9:25, 9:12. plan was to go slow but I couldn't run as slow as I had planned.

my watch time was 1:53.58 and the watch distance was 13.14. My offical time was 1:53.59. the original plan was to run 8:50 pace for 9 miles and then speed up. However, at the expo yesterday I heard that 92% of the elevation drop is during the first 5 miles and the last 2.1 miles. So I adjusted my plan to run 8:45 for the first 5 miles and then 8:50 for the next 4 miles then try to speed up. I ahd to hold back some the first 4-5 miles and then I was really comfortable through 10-11 miles despite not slowing down. As I sped up and tried to maintain, I struggled a bit after 12.3 miles. My last 0.1 I was goiing as hard as I possible could.  I ate a gu packet at 40 minutes and at 75 minutes. splits 8:45.1, 8:42.9, 8:45.9, 8;45.3, 8:50.0 (slowed messing with my first gu), 8:46.8, 8:47.1, 8:42.1, 8:44.5, 8:38.1, 8:32.9, 8:24.4, 8:27.5, 1:05.5. I am very happy with this run. My goal was 1:55. After 4 or 5 miles I adjsuted the goal to try to break 1:54. This is my last run until I can figure out the numbness and tingling in my feet and left leg. overall place 890, 510 for males only, 11th place in my age group (not sure out of how many total)

bike time 45:16.

I am not goiing to run any more until I get the numbness and tingling in my feet figured out

in 45:31.

51:52.

40 minutes on the exercise bike

in 61:40

total running time 52:46. I pushed this hard as it was the first run in a week and I didn't want to lose too much speed despite not running for a week. I was super sore. Had to rest and stretch 4 times. splits 8:53, 8:46, 8:56, 8:42, 8:45, 8:44.

total run time 36:15. splits 9:12, 8:59, 9:07, 8:57

30 minutes on the exercise bike

55 minutes on the exercise bike

45 minutes on the exercise bike

total run time 36:40. windy. splits 9:12, 9:07, 9:10 9:03.

6.24 miles in 30:50. it was really windy and 2 miles of this was directly against the wind

total riding time 52:29.  first 5 miles 21:56, second 5 miles 23:32 (wind), last segment 7:02.

total running time 53:13. ran half mile hard at 1.24 and then again at 4.25 miles, accidently hit the split button at 3 miles. splits 8:54, 2:13, 4:00, 9:04, 2:17, 8:59, 2:20, 4:04, 9:04, 2:18.

total running time 35:44. splits 9:01, 8:56, 8:57, 8:50

total riding time 28:53. 5 miles split 23:09

exercise bike 55 minutes- raining and windy

exercise bike 55 minutes very windy outside (gusts to 25 mph)

total running time 35:19. splits 9:00, 8:48, 8:47, 8:44

total bike time 27:32. 5 mile split 21:57.

total bike time 55:47. first 5 miles 22:03, second 5 miles 22:21, last segment 11:23.

total running time 52:29. I planned on starting off a bit conservative and then speed up. My first mile really surprised so I thought I was backing off the second mile. the rest of the run was a bit of a grind as I tried to maintain through 4 miles and then speed up. splits 8:49, 8:43, 8:51, 8:49, 8:40, 8:37.  Overall, I am very pleased with this work-out.

total running time 35:57. after half mile warm-up I alternated fast 0.25 with recovery 0.25. at 3.25 miles I recovered for a half a mile and then finished with a strong 0.25 miles. splits 9:06, 8:56, 9:05, 8:50.

bike time 27:47. 5 mile split 22:09.

total riding time 56:07. 5 mile splits 22:45 and 21:36. then 11:45 for the last segment.