my exercise

30 minutes exercise bike.  10.61 miles.

total time 40:40.  at 8 minutes picked up the pace.  walked at 10 minutes for 1 minute.  at 19 minutes picked up the pace and at 20 minutes went hard.  at 21 minutes walked for 1 minute.  at 29 minutes picked up the pace.  at 31 minutes went hard.  at 32 minutes walked for 1 minute.  at 37:30 picked up the pace and at 39:30 went hard.

short on time.  ran total of 30:59.  Didn't walk at all.

in Lubbock, Texas.  ran 60:42.  turned around at 29.  walked 1-2-1 at 15 minutes, 31 minutes, and 48 minutes.  wind started picking up  later in the run and the pounding on the cement was hard.  by the end I was dead.

guess on the distance.  total running time 40:43.  I turned around at 20 minutes.  walked 1-1-1 at 10, 21, adn 32 minutes.  Still felt a little sluggish- I am wondering if it is the elevation since with is about 3500 feet here?

30 minutes on exercise bike.  10.62 miles.

41:02 total exercise time.  walked 1-1-1. 

total exercise time 60:52.  I turned around at 30 minutes.  It was windy with most of the wind against me in the first half.  I walked 1-2-1 at 15, 31, and 51 minutes.  At just after 42 minutes I went hard for a mile and did it in 8:10...I was pleased but tempered since I had the wind at my back the entire mile.

exercise bike 30 minutes.  10.46 miles.

total exercise time 41 minutes.  walked 1-1-1 at 10, 21, and 32 minutes.  Went hard prior to each walk break and at the end.

30 minute exercise bike.  10.73 miles.

total exercise time 36:02.  walked 1-1-1.  up tempo for 1-1-1 then hard for 1-1-1.

total exercise time 63 flat.  walked 1-2-1 at 15, 31, and 52 minutes.

segments:  elliot crossing  8:32 out,  10:05 back (with 1 minute walking)

        greenfield crossing 8:57 out(with 1 minutes walking),  8:44 back (trying to go hard)

      railroad track  8:20 out, 8:52 back

    loop out and back 9:28 (included 2 minutes walking

I went much farther on the way out but still turned around at 30:05.  This took more out of me than I thought for the way back.

30 minutes on the exercise bike.  10.6 miles.

total exercise 36:10.  wlked 1-1-1 at 10, 21, and 32 minutes.  went increase tempo for 1-1-1 and then hard for 1-1-1 just prior to walking.  tired this morning.  work is very busy.

31:45 total exercise.  walked 1-1 at 10 and 21 minutes.  was short on time so ran hard for 3 minutes before each walk.  turned around at 15:30.  slower on the way back because of more wind.

total exercise time 63:23. walked 1-2-1-1 at 15, 31, 43 and 53 minutes.

segments: elliot crossing 8:25 out, 10:21 back (with 1 minute walking)

greenfield crossing 8:49 out(with 1 minute walking), 8:40 back (trying to go hard)

railroad track 8:33 out, 9:14 back (with 1 minute walk)

loop out and back 9:22 (included 2 minutes walking)

I went same distance as last week but faster with the turn around at 29:57. The heat then got to me a bit so I walked an additional minute.  I am going to have to start running before 6 am with the heat.

30 minutes exercise bike, 10.63 miles.