my exercise

total running time 74:33. plan was to start easy and then run around 9:30 pace for first 4 miles, the next two at 9:20 pace and then the last 2 miles sub 9 pace. splits 9:35, 9:30, 9:31, 9:36, 9:18, 9:18, 8:55, 8:50. ave HR 124. ran in heavier shoes

total running time 39:48. got the vaccine yesterday afternoon. Felt a bit achy but mostly would NOT sleep. I only dozed for 4 hours seemingly aware of everything. the run was slow but still seemed hard. splits 9:56, 10:00, 9:55, 9:57. ave HR 120. 

total running time 93:54. slept better so I thought i would do my original plan for 12 miles with 4 uptempo miles starting at 2, 5, 8, adn 11 miles. I ran the first set in about the planned time but then couldn't maintain the planned pace of 9:10. I rearranged my plan and did 10 miles total with uptempo miles at 2 miles, 6 miles, and 9 miles. splits 9:23, 9:06, 8:44, 9:29, 9:23, 9:29, 8:49, 10:23, 10:07, 9:01. ave HR 120. I really struggled. I stopped and rest at 4, 6,7,8, and 9 miles. I came to the conclusion that the vaccine affected me more than I realized.

Ran with Mike. plan was easy. total time 39:25. splits 9:50, 9:36, 9:29, 9:36, 0:53. ave HR not accurate.

total running time 74:42. plan was 15 min warm-up then 2 miles uptempo alternating with 3 miles recovery. The first set was done at 8:40 pace and 9:40 pace. After that the pace was 8:20 to 8:30 pace for the faster segments and 9:30 to 9:45 pace for the slower segments. The last 2 uptempo segments were don in about 8:30 pace. I slowed to about 10 min pace for the slower segments during the 6th miles and then to about 10:15 pace for the slower segments during the 7th miles. splits 9:36, 9:18, 8:59, 9:05, 9:04, 9:20, 9:29, 9:52. The last mile was a recovery mile. ave HR 126.

total running time 38:54. easy run splits 9:50, 9:45, 9:38, 9:41. ave HR 113. 

total running time 76:51. plan was to graually speed up after 4 miles but I left later and the heat got to me... splits 9:37, 9:26, 9:29, 9:29, 9:23, 9:14, 9:56, 10:17. ave HR 124.

cycle 20:36.

total running time 38:46. plan was easy splits 9:56, 9:41, 9:38, 9:30.  ave HR 120.

cycle 30:48. 

total running time 108:22. plan was to negative split and break 108 minutes but that didn't quite happen. the negative split did happen. splits 9:35, 9:04, 9:02, 9:04, 9:02, 9:00 (54:47), 8:54, 8:58, 8:51, 8:57, 8:59, 8:55 (53:34). ave HR 124. 

total running time 38:56. plan was easy run splits 9:57, 9:50, 9:38, 9:31. ave HR 120

cycle 30:00

total running time 74:09. plan was 3 x half mile hard. 2 miles in between each one then half mile cool down. splits 9:32, 9:11 (3 striders), 3:37.9, 9:53, 9:46, 3:43.3, 9:44, 10:00, 3:52.4, 4:49. ave HR 122. I stopped briefly before each hard half mile to stretch. I stopped after the 2nd and 3rd half miles to catch a breath. ave HR 122.

total running time 38:53. plan was easy run. splits 9:56, 9:51, 9:39, 9:27. ave HR 113. 

total running time 76:56. plan was at 19 minutes to go 1 min uptempo alternating with 30 seconds walking for 19 cycles. This was just over 3 miles of intervals. splits 9:42, 9:29, 9:06, 9:07, 9:21, 10:18, 10:09, 9:43. ave HR 123.

total running time38:47. easy run. splits 9:55, 9:47, 9:38, 9:27. ave HR 115.

cycle 31:26

total running time 109:39. plan was negative splits and sub 108... felt great through 8 miles but then... splits 9:14, 9:05, 9:06, 9:02, 9:02, 8:59, 8:52, 8:58, 8:53, 9:13, 9:14, 10:02. ave HR 124. 

total running time 29:07. plan was easy run...shorter than usual given the plan to drive all day. splits 9:59, 9:47, 9:21. ave HR 116. then drove with Jeff Boyd until late at night... spending the night in an RV at Walker Lake in Nevada. 

driving all day. no run.

total running time 54:17. plan was warm up 2 miles, uptempo 2 miles, and cool down 2 miles. In Oregon. more hills. splits 9:34, 9:15(down hill), 8:44 (some up hill), 8:09 (some down hill), 9:28, 9:07. ave HR 123.

total running time 57:11. plan was 9:30 pace. splits 9:37, 9:34, 9:40, 9:38, 9:34, 9:08. ave HR 120. 

total running time 38:34. plan was easy run.  splits 9:44, 9:41, 9:39, 9:30/. ave HR 120.

total running time 79:58. plan was warm-up adn then gradually get faster with goal of sub 80 minute run. made it just barely. splits 9:22, 8:58, 8:57, 8:59, 8:57, 8:44, 8:50, 8:34, 8:37. ave HR 127. this was a weird run. I couldn't go on my planned route as the canal was blocked off by caution tape and the police were actively investigating something. So I turned around and went north. I ran until 5 miles adn then turned back. Just before I hit 6 miles I noticed a sleeping bag right on the edge of the canal path with what appeared to be someone inside the bag. The head was completely covered but it was on a really hard piece of dirt. I ran on by thinking nothing of it but got the distinct impression after about 0.3 miles that I should call and report it. I did just that. not sure what became of this?

total running time 39:09. plan was for an easy run. splits 10:02, 9:53, 9:41, 9:33. ave HR 117. 

biking time 19:05. 

total running time 54:16. plan was statring at 10 minutes to alternate 2 min up-tempo with 3 minutes easy pace. I did this up until the end of the 8th up-tempo segment at 47 min. splits 9:26, 8:56, 8:49, 8:54, 9:02, 9:09. ave HR 126. I felt really good during this run. I am cutting back mileage and the amount of steps I am taking per day. I ahve noted a decrease in soreness.

total time 38:58. plan was easy. splits 10:00, 9:44, 9:44, 9:31. ave HR 119

total time 55:39. plan was start slow and gradually speed up. splits 9:43, 9:28, 9:16, 9:10, 9:03, 8:59. ave HR 126.

total running time 38:25. felt really good. tried to go slow but went faster and still easy splits 9:47, 9:41, 9:36, 9:20. ave HR 119