my exercise

run total time 89:20.  plan was same as last Saturday but I succeeded this week.  splits 9:38, 9:14, 9:00, 9:05, 9:05, 8:48, 8:44, 8:46, 8:35, 8:25.  it was cooler 76 ast the start of the run and 75 at the end.

bibcycling outside 47:14 total time pace 14.2 mph.  second half of the ride I was pretty tired.

walking 18:56

bicycle outside total time 30:16.  first 5 miles in 19:45.

81 degrees but 37% humidity.  humidity dramatically increased starting yesterday.  I really didn't feel so hot for this run. sore adn achy and feeling the humidity.  I did push the last bit which felt good.  total time 54:50.  splits 9:40, 9:26, 9:28, 9:18, 8:42, 8:16.

walked hard 44 minutes 14:40 pace

total time 53:51.  splits 9:26, 9:06, 9:03, 9:03, 8:49,. 8:23.  started with temp of 84%.  nearing the time when I will ahve to run on the treadmill.

running slowly total time 39:02.  splits 10:20, 10:05, 9:56, 8:42.

bike outside 30:40 15 mph

walked earlier in the day for 1 mile

4 miles total time 37:59.  running at stanford in low 90's heat in the afternoon but running mostly in the shade.  splits 10:01, 9:43, 9:31, 8:44.

at stanford...53:37.  really nice early cool morning.  splits 9:32, 9:05, 9:07, 8:44, 8:51, 8:18

alot of walking

La Honda California... lots of hills.  total time 65:19.  splits 13:51, 12:16, 11:24, 8:35, 9:04, 10:10

started out running uphill for basically the whole 3 miles and then back down.  elevation change 1,007 ft according to the garmin.  it was very tough.

lots of walking

La Honda California... hill running very tough.  total time 98:21.  splits 12:39, 10:00, 12:01, 12:17, 12:05, 9:52, 12:10, 13:08, then last segment in 4:10

total elevation change running a different route than Wednesday 1,0085 feet.  brutal.  planned 10 and just couldn't do it. 

walked time was 19:46

bike time was 20:02

hot and humid.  77 degrees during the run with 71% humidity.  I lost 3 pounds and struggled much of the way.  I am still rpetty sore from that last hill run.  total time 55:51 splits 9:20, 9:10, 9:13, 9:05, 9:10 (had to go 8:45 pace the last quarter of this mile to get this),and 9:53.  From 5 to 5.5 miles I really struggled  and then pushed myslef to speed up to around 9 minute pace for part of the last half mile.  

walking in 19:15.

bicyling  time 19:05  15.6 mph

6 miles treadmill.  used garmin and the indoor tracking is way off both on the pace and on the distance.  my garmin says I ran 5.42 miles.  based upon my current elvel of fitness and the effort put forth that is not accurate.  so... I pushed the lap button each time I hit a mile on the treadmill.  total time 53:11.  strting at 10 minutes I did 2 minutes up-tempo 3 minutes recovery.  through 3 miles the pace was 7.1 mph for up-tempo and 6.6 mph for "recovery".  I did the 30 and 35 min segments at 7.2 mph and the 40 and 45 min segments at 7.3 mph.  after the 40 adn 45 min segment I did 30 seconds at 6.5 mph and then went up to 6.6.  starting at 50 mins I went hard to the finish.  started at 7.3 mph and went up 0.1 mph every 30 seconds ending the last 11 seconds at 7.9 mph.  pace 9:35, 8:48, 8:47, 8:49, 8:48, 8:25. 

walking 25:27

cycling 34:52 total time average speed 15.2 mph

treadmill run Garmin way off on distance so used my lap to hit the miles total time 88:56.  warmed up for 20 minutes and then did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1.  Start up tempo at 6.7 mph and recovery at 6.3 but upped this by 0.1 mph for both until I did 4,5, and 4 minutes uptempo at 7.1 mph with recovery at 6.6.  Then I upped the pace even more. When the ladder was done at 70 minutes I slowed to 6.3 and upped it by 0.1 every 30 seconds. at 72 minutes I went up by 0.1 every 2 minutes. At 80 I stayed at 7.1 for 6 minutes and then I went up every 30 seconds again until 87: minutes then I went up by 0.2.  I finished for almost 30 seconds running 7.9 mph.  watch said 8.84 miles when I was done.  effort and current fitness tells me that treadmill was accurate.  mile splits:  9:45, 9:23, 8:58, 8:48, 8:45, 8:44, 8:46, 8:45, 8:45, 8:17

bicyle with Beth took it east 60:29 total time.  average time 12.2 mph.

1.63 miles walking artly outisde and then inside due to rain total time 22:44

30 minutes on the exercise bike

outside.  81 degrees and 80% humidity.  total time 53:02.  splits 9:13, 8:48, 8:52, 8:45, 8:41, 8:42.

walked in 19:26.

bicycle outside 24:09 average speed 15.4 mph.

treadmill.  GPS distance is off.  total time 53:15.  ran 1 minute hard 3 minutes recovery starting at 10 minuts.  splits 9:40, 8:51, 8:42, 8:48, 8:46, 8:29.

walked for the first 3 minutes and then ran but very slow and outside.  total time 17:48.  splits 11:30, 6:18

bicycle 24:22 average speed 15.3 mph

total run 91:31.  distance on GPS way off but getting closer.  ran easy for 25 minutes then went ahrd for 5 minutes, then easy for another 25 minutes then harsd for another 5 minutes.  This was hard and I was tired.  I went easier than before and tried to speed up but had to slow several times.  At 86 minutes I tried to go hard for 5 minutes but only last 2 then slowed for a bit and then gradually sped up at the end.  splits 9:40, 9:22, 8:55, 8:55, 9:14, 9:12, 8:37, 9:22, 9:16, 8:58.

outside: walked for 2 minutes and then ran easy.  total time 20:42.  splits 10:48, 9:54

biked outside total time 40:28 15.4 mph