my exercise

total time 26:22.  splits 8:51, 8:28, 9:03.  at 8 minutes I ran 2 minutes hard and 2 minutes easy,  for the 4 set I ran 3 minutes easy before doing the last full 2 minutes.  at 25 minutes I went hard until the end of the run.

total time 35:44.  splits 9;15, 9:07, 8:58, and 8:24.

25 minutes of exercise bike

total running time 44:41.  splits 9:09, 8:56, 8:55, 8:52, 8:49.  I was really surprised as it didn't feel like I was pushing until about 3.5 miles.

total time 66:30.  splits 9;27, 9:22, 9:11, 9:10, 9:21, 9:43, and 10:17.  I knew I was in trouble after the first mile.  I hadn't stretched and I didn't get a good night's sleep.  I still tried to pick up the pace but wasn't successful.

total time 26:34,  splits 8:47, 8:39, 9:08.  at 8 minutes I alternated 1 minute hard and 1 minute easy.  skipped hard at 22 minutes and did it at 24 minutes and then from 26 minutes til the end.

total time 37 minutes.  just not feeling great.  splits 9:17, 9:25, 9:24, and 8:54.

25 minutes on the exercise bike.  8.1 miles.

total time 36:04.  9:18, 9:08, 9:05, 8:33.  felt better today but still tired.

total time 64:40.  I warmed up for thirteen minutes and then I did a ladder up and back down.  1 min tempo-1 min recovery-2 min tempo-2 min recovery etc to 5 min tempo- 5 min recovery then back down.  I repeated the 1 min tempo at the end.

splits 9:10, 8:58, 8:49, 9:11, 9:21, 9:18, 9:55.

total running time 27:51.  splits 9:26, 9:25, 9:00.  I was really sore from the run on Saturday.  I had planned to go faster but this just ended up being a run to loosen up. 

morning:

total 3 miles 26:39.    at 8 minutes ran 3 minutes tempo 3 minutes recovery for 3 cycles.  splits 9:04, 8:32, 9:03.

evening 2 miles total time 18:47.  I was sore and went slow but ran a lot INTO the wind on first miles splits 9:33, 9:14. 

20 minutes exercise bike

ran this morning.  Got two calls in the middle of the night so I was tired but after about 5 minutes I decided to pick up the pace and see what I could do.  total time 26:09.  splits 9:09, 8:29, 8:31.  For what I have been able to do lately this was pretty good.

total time 64:26.  warmed up for 20 minutes then ladder down tempo and recovery time alternating minutes as follows:  5-5-4-4-3-3-2-2-1-1-1-1-2-2-1-1-1-1-1-1-

splits 9:23, 9:10, 8:19,  9:13, 9:01, 9:35, 9:46.

total time 37:12.  I was quite sore from the Saturday run so I took it easy.  splits 9:31, 9:17, 9:21, 9:03

morning 3 miles total time 25:51.  This was the fastest 3 miles I have run in quite some time.  splits 8:58, 8:33, 8:20

evening  2 miles  total time 18:32.  splits 9:21 and 9:11.

25 minutes on an exercise bike.

total time 36:02.  tried an experiment and warmed up for 2 miles and then ran a mile as hard as I could.  I actually started slowing a quarter mile from the end of the mile but still surprised myself.  splits:  9:17, 9:13, 7:44, 9:48.  A better pacing of myself during the mile would likely have resulted in even a faster mile.  I am gradually going to increase mileage and hopefully fitness.

total time 65:50.  I was tired and slow so no ladders today.  However,  I thought I would go out easy and then try to gradually go faster.  didn't work.  splits 9:12, 9:12, 9:04, 9:09, 9:14, 9:41, stopped for water and 1 minutes break10:19.  felt lousy the last mile and a half.

total running time 27:55.  Did not push at all today.  Splits 9:21, 9:16, 9:19. 

Morning

total running time 35:19.  after 1 mile warm up ran 1/2 mile hard at 1, 2, and 3 miles.  1/2 miles were 3;53, 3:55, 4:01.  mile splits were 9:22, 8:25, 8:43, 8:49.

evening

total running 19:25.  It was hot and I was very sore.  didn't push at all.  splits 9:54 and 9:31