my exercise

30 minutes exercise bike.  

15 minutes exercise bike

3.5 mile run.  intended to run 4 but felt sore so cut it short. .  total time 33:53.  slpits 9:34, 9:33, 9:47, 4:59

total time 37:33.  splits 9:29, 9:26, 9:20, 9:18

total time 54:49.  9:31, 9:02, 9:09, 9:07, 9:09,8:51  after 1 mile I ran uptempo for 45 seconds each half hour.  sverage heart rate 121.  

strarted my garmin on bike riding mode while I was running.  This represents what I actually ran but my garmin is off by 0.13 miles and about 72 seconds.  i added the extra on to the 4th miles.  total time 36:40.  splits 9:05, 9:10, 9:10, 9:15.

40 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches, 30 second plank

plan was 9:20 first mile then 9 minute miles.  went faster... total time 62:25.  splits 9:08, 8:45, 8:55, 8:52, 8:56, 8:56, 8:54.  average heart rate 130

30 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

plan was warm-up and then 2 x 1 mile with 1 mile recovery in between.  total time  43:12.  splits 9:21, 7:32, 9:19, 7:39, 9:21

during the second mile I didn't look at my watch once I just tried to run smooth and fast with a strong finish.  average heart rate 131

total time 56:18.  plan was easy running for 5 but then decided to extend the run.  splits 9:28, 9:29, 9:15, 9:17, 9:25, 9:24. average heart rate 120.  average pace 9:23.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

plan was to run one segment of 4 miles up-tempo but slower than 10K goal pace.  I wamred up for a mile and a half and then wanted to run at 8:10 pace.  I couldn't do it but I was close.  total time 1:39:35.  splits 9:26, 4:33, 8:13, 8:11, 8:20, 8:17 (4 miles in 33:01), 5:00, 9:57, 9:36, 9:29, 9:20, 9:14.   average hert rate 132

went on a bike ride with Beth.  didn't stop the watch at traffic stops.  total time 1:06:23.  average heart rate 103

easy run trying to keep at 9:45 pace.  total time 58:01.  splits 9:43, 9:45, 9:41, 9:40, 9:38, 9:34 average heart rate 117.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

plan was a ladder after a 10 minutes warm-up.  1-1-2-1-3-2-4-3-5-4-4-3-2-1-1-1 then cool down.  total time 61:05.  splits 9:36, 8:15, 8:38, 8:33, 8:28, 8:12, 9:21  average heart rate 130.  max heart rate 157.

afternoon.  95 degrees.  total time 19:16.  splits 9:42, 9:34 average heart rate 116.

rode exercise bike for 30 minutes

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

plan one mile warm-up and then 4 to 6 half mile repeats at around 7:35 pace.  If I slowed by even 5 seconds per half mile I was to stop the repeats and just finish the work-out.  total time 63:10.  splits 9:40, 8:04, 8:15, 9:16, 9:39, 9:31, 8:44.  I did 4 half mile repeats in 3:48.10 (2:28 recovery), 3:44.88 (2:32), 3:46.75 (2:34), 3:54.93.  I then just ran until the last half mile which I picked up the pace and ran in 4:03.28.  average heart rate 135.

total time 36:38.  easy run...at least felt easy and yet splits were better than I expected  9:29, 9:12, 8:57, 9:00

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

plan was for 13 miles and to do 2 three mile segments "no slower than 8:30 pace".  I ran the first segment from 3 to 6 miles going 8:05 pace.  The last 45 seconds or so I did slow but that is ebcause I had been running at about 7:50 pace for a few minutes.  The second segment I shortened to 2 miles because I was having to go near full effort to hold even 8:35 pace.   Before the half-way point I decided to run more than 13 and see if this workout would give me a half marathon PR and it did!  my watch said 1:56:09 for the half but that was my time for the 13.15.  here are the details:  total time 1:56:09.  splits 9:24, 8:57, 8:57, 8:05, 8:06, 8:04, 9:38, 9:14, 9:03, 8:22, 8:30, 9:28, 9:02, 1:20  average heart rate 135 average pace 8:50.

easy run today but felt sore.  total time 45:14.  splits 9:19, 9:00, 9:05, 9:00, 8:50.  Up tempo the last 0.2.  average heart rate 120.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

morning.  warm up 10 minutes then 2 minutes hard 1 minutes easy x 8.  Then finished out the run only I went hard for the last 0.2.  total time 51:23.  splits 9:26, 7:44, 8:09, 8:06, 9:23, 8:36  average heart rate 135.

6 pm easy run total time 28:23.  splits 9:40, 9:33, 9:10  average heart rate 118

30 minutes exercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

total time 56:56.  splits 9:33, 9:31, 9:30, 9:32, 9:28, 9:23.  average heart rate 115.

first 4.35 miles in racing flats for warm-up and time trail.  rest of the miles in 1540's.  total time 1:38:42. goal for time trial was 5K in 10 K goal pace.  didn't quite make it but it was 64 when I started the run adn 69 when I finished the time trial and 73 when I finished the run.  splits 9:24 warmup the 5K 7:41.3, 7:41.5, 7:54.7, 0:46.2 for 5 k of 24:03.7.  my GPS got the time trail in 24:06.  at 4.35 miles I changed shoes, ate a GU and drank some gatorade.  remainder of the splits (from 4.1 on) 9:57, 9:39, 9:22, 9:12, 9:08, 9:02, 8:56.  average heart rate 131.

Run with Andrew at Stanford campus. Total time 50:43. Splits 9:38, 9:34, 9:43, 9:33, 9:07, 3:09

20 back extenders, 20 squats, 20 push-ups, 45 second plank

Easy run with Andrew. Total time 46:34. Splits 9:45, 9:37, 9:19, 9:01, 8:52. First half of the run was a gradual up hill then downhill. 40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank 40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

Total time 62:25. Plan was 4x1 mile with 2 minutes active recovery between repeats. If I slowed on the 3rd I was to recover for 5-7 minutes before doing the 4th. Here is what I did... In my heavy shoes... 9:51, 7:43, 1:58, 7:49, 2:39, 8:03, 6:07, 7:53, 10:23. It was cold and my legs felt a bit heavy. Average heart rate 130

Easy run with Andrew. Total time 28:36. Splits 9:38, 9:25, 9:14, 0:18. Average heart rate 121

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

Plan was 6-8 fartleks over 1-1.5 minutes. I chose to do 90 seconds at the halfway point for each mile (seven total). Total time for the run was 63:49. Splits 9:38, 9:08, 8:59, 8:56, 9:02, 9:00, 9:05. I did extra stretching last night and before I ran today. Average heart rate 123. This felt pretty comfortable. My legs have been heavy as I have had to do most of these runs on asphalt. We are headed home to Az tonight and I will stay on dirt canal paths for awhile.

easy day.  windy.  total time 37:34. splits 9:33, 9:25, 9:22, 9:14.  average heart rate 118.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

39 minutes bike ride.  8.67 miles 13.2 mph