my exercise

easy run today total time 48:54  splits 9: 29, 9:18, 9:21, 9:25, 9:32, 1:50

total time 56:26.  ran 1.5 easy, 0.5 hard, x 3 then cool down.  splits 9:20, 4:33, 3:54, 9:09, 4:35, 3:54, 9:13, 4:41, 3:57, 3:13

1.75 miles in 16:49 (9:36 pace)

15 minutes on exercise bike

5 lb weights in each hand for 6 different positions 10 reps each

1.75 miles in16:35 (9:28 pace)

total time 46:29.  tempo run after an easy first 0.5 mile.  splits 8:52, 8:16, 8:18, 8:20, 8:21, 4:22

this felt surprisingly moderate effort until about 4.25 miles then I had to push a bit to maintain the pace.

1.75 miles in 16:41 (9:33 pace)

10 minute exercise bike

1.75 miles in 16:12 (9;15 pace)  over the last 0.4 miles I ran 3 fartleks for 30 seconds each.

plan was to run 10 miles with the first mile being half warm-up adn then 8:55 pace until 8.5 miles when I wanted to pick up the pace.  we had car problems and didn't get home until 11:30 and I still woke up at 5:20 am.  didn't go as planned.  total time 92:16.  splits 9:15, 8:57, 8:56, 8:59, 9:02, 9:01, 8:57, 9:09, 9:38, 9:44, 0:37.  I was puching just to run the 9:09 and then struggled.

average heart rate 131.

total time 52:23. easy run. splits 9:37, 9:21, 9:30, 9:34, 9:30, 4:50

total time 57:41.  after 5 minutes warm-up ran 2 minutes up-tempo 3 minutes recovery throughout.  splits 9:36, 8:31, 8:43, 8:47, 8:50, 8:39, 4:35.

1.9 miles in 18:12 (9:36 pace)

15 minutes exercise bike

1.9 miles in 17:41 (9:19 pace)

5 lbs weights in each hand 7 different orientations 10 reps each 

total time 55:12.  plan was to run 1 mile hard after 3 miles warm-up.  I have been really sore and I think it is becaus most of my running is on asphalt and in shoes that are worn out.  We go home tomorrow afternoon and I have a new pair of NB 1080s waiting for my Saturday run.  I thought I could run the mile faster than I did but I think it is the soreness in my legs and the lap was run with some gradual incline.  splits 9:26, 9:04, 9:16, 8:06, 9:37, 9:42.  average heart rate 125.

1.9 miles in 18:10 (pace 9:34)

10 minutes exercise bike

1.9 miles in 18:00 (pace 9:29)

headed to the airport in 3 hours.  during our full-time mission I ran a total of  2043.28 miles in 18 months.

total time 94:18.  Run in Gilbert.  plan was first half easy then second half pick it up.  splits 9:21, 9:02, 9:08, 9:14, 9:05,  8:53, 8:44, 8:44, 8:52, 8:49, 4:25.  average heart race for the run 122.  only 13:47 of this run was my HR >130.

total time 52:41.  easy run with average pace of 9:35.  splits 9:41, 9:33, 9:43, 9:32, 9:39, 4:34.  average heart rate for this work-out is 11 bpm... this is absolutely evidence of what running at altitude did for me.

total time 62:51.  plan was 1.5 miles steady then 0.5 mile hard, 1.5 miles recovery then 05 mile hard, then 1.5 miles recovery then 0.5 mile hard then 1 mile recovery.  splits 9:29, 4:31, 3:51, 9:08, 4:41, 3:46, 9:25, 4:38, 3:56, 9:28.

easy run.  total time 38:54.  splits 9:31, 9:25, 9:28, 9:31, 0:59.  average heart rate 115.

bike ride outside 19:59.  average heart rate 108.  average speed 14 mph

total time 55:11.  plan was warm-up for half a mile and then a tempo run.  My legs were pretty sore from the bike ride that I did.  I pushed the ride faster than I realized.  splits for today...9:00, 8:19, 8:15, 8:25, 8:31, 8:27, 4:15. the last 2.5 miles were a bit of a struggle as the legs were pretty sore.  average HR 128.  average pace 8:29.

4.1 miles easy... splits 9:39, 9:28, 9:22, 9:13, 0:59 (in the last mile I did 3 30 second fartleks.  average HR 115.

bicycle outside going home from dropping the van off for service.  12.2 mph average HR 89

plan was an steady run for 8-9 miles and then try to up the tempo.  I am also in the process of ramping up mileage.  total time 99:24.  splits 9:14, 9:03, 9:00, 9:04, 9:01, 9:01, 9:02, 9:14, 8:54, 8:49, 9:04

total time 52:23.  easy run.  splits 9:41, 9:25, 9:31, 9:29, 9:36, 4:42.

total time 68:47.  at 5 minutes I did 1 minute up-tempo 4 minutes steady for the rest of the run.  splits 9:30, 9:04, 9:06, 8:56, 9:02, 9:13, 9:09, 4:47.  average HR 119

total  time 39:12.  easy run splits 9:34, 9:21, 9:35, 9:41, 1:01. average HR 111

7.9 miles on bicycle in 41:13.  ave HR 95

total time 62:15.  plan was a tempo run after a 5 minute warm-up.  I am running in heavy shooes for some of my runs and still dealing with soreness.  I felt like I was pushing hard to keep the pace between 8:50 and 9 minutes/mile.  splits 9:13, 8:50, 8:48, 8:52, 8:55, 9:00, 8:38.  I did psuh the last mile.  average HR 129 which shows that I was struggling a bit.

total time 39:17.  easy run splits 9:45, 9:25, 9:32, 9:35, 1:00.

total time 1:50:09.  plan was 9:10-9:15 for the first half and then try to go faster.  This was not in the cards today but overall not a bad run for the longest run I have done in over 18 months.  splits 9:22, 9:07, 9:05, 9:08, 9:08, 9:12, 8:56, 9:01, 9:15, 9:10, 9:23, 9:20  first half 55:02 second half 55:07... didn't realize how overall it was an even run.

total time 52:00.  easy run splits 9:43, 9:23, 9:23, 9:30, 9:30, 4:31

total time 71:04.  run in Alpine... hills that were difficult for me to handle.  slow uphills and faster downhills.  splits 9:33, 9:06, 9:07, 9:28, 9:13, 9:44, 9:52, 5:01