my exercise

total running time 39:08. plan was easy run. splits 9:58, 10:03, 9:41, 9:26. ave HR 120. 

walked for half mile before and after the run not included in the distance

total running time 50:26. plan was 1 mile warm-up, 4 miles of 1K repeats with 1 minute rest then 1 mile cool down. I tried to keep the effort at 7:50 pace. splits 9:23, 7:52, 7:50, 7:51, 8:00, 9:30. The last uptempo was only for 0.25 miles.  ave HR 129.

I cut my mileage back 2 miles. over the last week my resting HR has jumped from 38 to 47. I am concerned that I am over training so this week I am cutting back a total of 6 miles (15%). 

total running time 38:47. plan was run easy. splits 9:43, 9:42, 9:41, 9:41.  ave HR 118.

total running time 55:43. plan was a hard quarter mile after every mile. splits 9:45, 1:52, 9:44, 1:47, 9:43, 1:48, 9:42, 1:53, 9:29. ave HR 124. 

total running time 38:51. plan was slow. splits 9:51, 9:46, 9:42, 9:32. ave HR 118. 

ran with my brother Mike. We stopped at 4 miles and I reset my watch. At 6.5 miles I ramped up the pace and ran solo the rest of the way.

4 miles in 39:14. splits 9:46, 9:41, 9:51, 9:56. ave HR not accurate

6 miles in 54:51. splits 9:50, 9:54, 9:29, 8:33, 8:37, 8:28. ave HR 119. 

total running time 37:52. plan was easy run.  splits 9:45, 9:26, 9:22, 9:19. ave HR 120

4 miles on bike in 21:06. 

total running time 72:59. after 15 minute warm-up I ran 1 minute at 8 to 8:20 pace alternating with 2 minutes at 9:30 pace through 7 miles then I cooled down the last mile.  splits 9:34, 9:04, 8:57, 8:54, 8:58, 8:54, 9:12. ave HR 125.

total tunning time 39:54. plan was to run 10 min mile pace. plsits 9:54, 9:59, 10:05, 9:56. ave HR not accurate but read 116. First 4 minutes was registering 130's. 

total running time 65:58. i got my first covid shot yesterday and I was feeling mildly achy. The orginal plan for today was 8 miles but I decided to run 7. splits 9:51, 9:28, 9:30, 9:33, 9:34, 8:56, 9:06. ave HR 124. 

total running time 38:55. plan was easy run. splits 9:59, 9:45, 9:41, 9:31. ave HR 118.

total running time 1:48:50. plan was warm-up mile and the keep miles between 9:00 and 9:10 pace through 8 miles and then run sub 9 the rest of the way. It was windy and I struggled. I had several stops for traffic but just before the 10 mile mark I stopped for 1-1.5 minutes before pushing home. I also wanted to negative split. splits 9:39, 9:09, 9:09, 9:08, 9:08, 9:07, 8:59, 8:52, 9:04, 8:56, 8:42. ave HR 124  I came close to my pace goals but the negative split was significant 55:19.8 first 6 miles and 53:30.5 for the second six miles.

total time 38:27. plan was easy run. I felt pretty good and picked up significantly the last half mile or so. splits 9:50, 9:45, 9:39, 9:13. ave HR 119. 

total time 73:51. plans was four half miles hard. It was windy and the first one was done against the wind, the second one with the wind to my back. There were swirling winds that weren't quite as brisk for the last 2 repeats. splits 9:35, 2:16, 3:46, 9:47, 4:50, 3:42, 9:48, 4:49, 3:50, 9:55, 4:51, 3:57, 2:46.  ave HR 123.

total running time 38:54. plan was easy run. it was quite cold outside. splits 9:56, 9:45, 9:38, 9:35. ave HR not accurate.

ttoal running time 75:23. struggled today. Plan was warm-up 2 miles then one mile hard then 2 miles recovery then 1 mile hard then 2 miles recovery. Didn't even come close. Didn't feel well (lack of good sleep x 3 days and not hydrated well enough. splits 9:37, 9:26, 8:31 (started my better than this but last 0.25 not good), 10:06, 10:14 (about this time I decided I wasn't goiing to follow the plan), 11:45 (I walked for 4 minutes during this mile), 10:33, 5:11. ave HR 125.

total running time 38:14. plan was easy run. spent extra time before the run with my massage gun working on my legs. this was really good for me. splits 9:48, 9:35, 9:31, 9:18. ave HR not accurate.

goals for today: negative split and break 1:48.

total running time 1:47:58.3.  splits 9:22, 9:08, 9:08, 9:08, 9:01, 9:01 (54:48)

                                                         8:58, 8:57, 8:51, 8:58, 8:41, 8:45 (53:10)

average HR 128.  Had 3 stops for traffic for a combined less than 15 seconds. very satisfied with this run. 

total running time 38:42. plan was easy run. First w miles with a wind in my face, last 2 miles with wind at my back.  splits 9:53, 10:04, 9:28, 9:17. ave HR 119.  wind in hte low teens mph

total running time 76:29. I did an exercise stress test and was on a treadmill for about 17 minutes with the last 5 minutes being pretty heavy exercise. The plan for today was to not push terribly hard. A phone call came in about 2.4 miles into the run and it stopped my general conference talk without restarting it. I thought I stopped my watch but later realized I just hit the button for a split and it appaers that I was stationary with my clock running for up to a minutes. here are my splits... I got back to mile splits starting at 4 miles.  9:42, 9:22, 3:16.4, 10:29, 6:12.7 (combined a 9:29 mile), 9:28, 9:33, 9:18, and 9:10.  ave HR 125

total running time 38:14. plan was easy run...splits 9:50, 9;37, 9:27, 9:20. ave HR 120. 

total time running 71:05. plan was 2 miles warm-up them 8 mile tempo run in 8:30 pace.  it was windy so I changed directions more than usual. splits 9:33 and 9:08 (3x 0.05 mile striders) both against the wind. 8:29 (all against the wind), 8:31, 8:31, 8:34, 8:49 (0.8 miles against the wind) and coold down in 9:30. ave HR 130.

total running time 38:14. Plan was easy run. Legs felt good after the massage gun. splits 9:46, 9:36, 9:35, 9:17. ave HR 118

rode bike for 20:02 minutes

total running time 107:33. Plan was negative split and slightly faster than a week ago.  splits 9:20, 9:05, 9:04, 9:04, 9:00, 9:03, 8:55, 8:55, 8:56, 8:54, 8:39, 8:39. first half 54:36, second half 52:57. 25 seconds faster than the previous week. ave HR 128. 

total running time 38:13. ran easy but legs felt good and went faster than i planned. splits 9:47, 9:38, 9:30, 9:18. ave HR 119. 

total time 69:37. plan was warm up for 2 miles then 1K repeats with 1 minute rest (off the clock) for a total of 8 repeats (5 miles). splits 9:39, 9:16 (3x 0.05 mile striders), 7:52, 7:56, 8:04, 8:14, 8:38, 9:57. ave HR 131. These work-outs have gotten harder since I started them... I can tell that this is because I ahven't been doiing additional cross training. 

total running time 38:37. plan was easy run. splits 9:47, 9:41, 9:36, 9:33. ave HR 120.

total bike time 29:39. 12 mph 5 mile split 24:14. the wind really had picked up.