my exercise

total running time 55:15. plan was warm-up for 10 minutes then alternate 1 mint uptempo with 2 minutes normal pace. did this for 4 miles and then coold down mile. splits 9:40, 8:56, 8:55, 8:59, 9:01, 9:44. ave HR 127

total running time 28:54, easy run. splits 9:50, 9:40, 9:24. ave HR 116. 

total bike time 23:34. 11.7 mph. deliberately easy ride

total running time 56:02. Plan was 9:30 pace for the first 3 and 9:10 pace for the enxt 2 adn then see how hard I could go. It wasn't very fast but i felt good through about 4.5 miles and then struggled a bit. splits 9:42, 9:26, 9:22, 9:07, 9:07, 9:19. ave HR 128.

tlotal running time 28:23. plean was to run easy. splits 9:42, 9:24, 9:17. ave HR 117.

bike time 31:21. 12.3 MPH ave HR 97

total running time 83:52. plan was to warm-up for the first half mile and then run 9:30 pace through 5 miles the speed up to 9:20 pace for 2 mile and then see if I could run less than 18 minutes for the last 2 miles. splits 9:45, 9:25, 9:25, 9:25, 9:23, 9:18, 9:18, 9:09, 8:45. ave HR 123 I am pleased with this run. It is 1 min 45 seconds faster than last week. 

total running time 28:30. Goal was easy. splits 9:46, 9:31, 9:24. ave HR 115.

total riding time 34:01 9on the watch but forgot to stop the watch for perhaps 2.5 minutes).

total running time 52:52. Plan was a 3 mile tempo run at 8:30 pace after 2 miles warm-up adn then 1 mile cool down. splits 9:31, 9:01 (3 striders of 0.05 miles each), 8:25, 8:25, 8:26 (was running almost all out on this one), 9:04 (last 0.2 miles hard). ave HR 129.  I stopped briefly twice in the last mile, once right after finishing mile 5 and then again to get some water. I am pleased with this run. I think I am figuring our my major soreness. I need much more core training adn stertching(yoga) than I did when Iw as younger.

total running time 28:45. plan was easy run. splits 9:47, 9:33, 9:24. ave HR 122

bike time 28:39. ave HR 97.

total running time 55:55. plan was start easy and then run 9:20 until last 2 which I wanted to run near 9:00 for mile #5 and sub 9 for mile #6. didn't happen.  splits 9:41, 9:25, 9:21, 9:20, 9:02, 9:06. ave HR 126. ran in my heavier shoes.

total running time 74:32. plan was to ave 9:30 for a while and then speed up. splits 9:40, 9:27, 9:24, 9:21, 9:20, 9:13, 9:02, 9:06. stopped several times for short breaks or this would not have been the same times. ave HR 127. 

total running time 62:42. plan was to run and see what happened. splits 9:55, 9:32, 9:16, 9:13, 9:50, 9:48, 5:09. ave HR 126.

in Utah. total running time 30:10. plan was to run and see what happened. splits 9:21, 9:40, 9:12, 1:58. ave HR 124.

total running time 59:56. 88 degrees at 5 am. Left on the run at 5:25 am. plan was to start slow but speed up. I forgot how hard it is to run in this type of heat. splits 10:12, 9:43, 9:36, 9:35, 10:06, 10:45. ave HR 119

total running time 28:33. plan was easy run... it was really hot. splits 9:46, 9:29, 9:18. ave HR 114

total bike time 27:30. 1 mph deliberately a very easy run.

total running time 88:38. plan was to survive the heat. I wasn't sure if I could do 9:30 pace but I ended up being able to after I got loose.  splits 9:49, 9:28, 9:26, 9:26, 9:28, 9:22, 9:27, 9:26, 9:32, 3:15. ave HR 121.

total running time 28:58. The plan was to run 9:45 pace. I went a little faster. splits 9:50, 9:38, 9:30. ave HR 119.

total bike time 32:14. 12.5 mph.

total running time 53:45. after 10 minute warm-up I ran 2 min up-tempo 3 min recovery for 4 miles. then I ran up-tempo the last 0.15 miles of the run. splits 9:32, 8:33, 8:41(I stopped here to refill the water bottle), 8:44, 8:51, 9:25. I had another stop after the up-tempo segment just after 4 miles and then a brief stop for traffic at about 5.25 miles. ave HR 128

total running time 29:33. it was 83 and 47% humidity when I went running. I slept in and didn't hit the trail until 6:30. The planw as to survive slowly. splits 10:01, 9:56, 9:36. ave HR 113.

riding time 38:52. deliberately did not push things. ave HR 87.

total running time 58:53. It was cooler at 75 but with 55% humidity. The plan was to warm-up the first mile, run 9:30 pace the enxt 3 miles and then go harder the last 2. Didn't go so well.  splits 10:03, 9:35, 9:48, 9:49, 9:19, 10:19. ave HR 122. blah

total running time 28:25. plan was start easy, greadually speed up. goal average 9:30 pace. splits 9:42, 9:26, 9:17. ave HR 116. 

total bike time 33:05. 12.2 MPH

total running time 75:52. goal was warm-up first mile adn then 9:30 pace for the next 5 and faster the last 2. It was 80 degrees at 5am but humidity was lower at 21%. splits 9:53, 9:31, 9:25, 9:27, 9:26, 9:36, 9:11, 9:23. ave HR 124. better than Thursday. Looking forward to running in cooler weather.  

total run time 28:22. plan was 9:30 pace. splits 9:41, 9:24, 9:17. ave HR 114.

total bike time 31:38. 12.8 mph.

total run time 57:50. plan was originally to run hard miles at 2 miles and at 5 miles. The heat was too much. adjsuted the plan to run quarter miles up-tempo at 5 and 5.6 miles.  splits 10:01, 9:33, 8:14, 10:11, 10:10, 2:00, 2:37, 2:13, 2:51. ave HR 124.  84 degrees at the start of the run with 20% humidity. It got to me the scond half of the run.

total running time 28:35. plan was easy run with gradual slight increase in pace. splits 9:41, 9:35, 9:19.  ave HR 111.

total bike time 25:24, 12.7 mph