my exercise

total running time 58:31. goal was slow. stopped twice for traffic, once to change conference sessions, and once to get prepped to go fast for the last 0.35.  splits 10:10, 9:57, 9:52, 9:51, 9:31, 9:11. average HR 115.

total time 61:55. plan was a conservative start with a gradual increase in effort. splits 9:17, 9:03, 8:59, 8:59, 8:38, 8:36, 8:23. average HR 124.

total time 47:23. plan was 9:30 pace. I noticed the humdity right away. splits 9:54, 9:37, 9:33, 9:15, 9:04. average HR 123.

core 40 lunges, 15 squats, 20 back extenders, 25 push-ups. 

total time 1:55:52. plan was 9:20 x 2, 9:15 x 2, 9:10 x 2, 9:05 x 2, 9:00 x 2, and thens ee what I could do. temp was 81 at the start at 86 at the end. the dex point went up Thursday afternoon noticeably and that made things hard. At 7 miles I slowed hoping to keep the new pace the remainder of the run. I had a few breaks... at 3.4 miles to change conference sessions, then at 7 and 9 miles due to the heat. those stops were all with the clock stopped. At 10 miles I walked for 15-20 seconds with the clock running. At 11 miles I walked some and stopped the clock at the water fountain. During the last mile I walked some with the clock running too. It was a real struggle. splits 9:26, 9:13, 9:09, 9:12, 9:07, 9:05, 9:13, 9:24, 9:29, 10:26, 10:32, 11:36. after the run I was totally drenched in sweat. I had 25 oz of fluids (15 gatorade and 10 water) at drank 5 oz at every even mile (2-10). At 11 miles I had water from the fountain. Despite all of that I lost 6.4 lbs during the run.

total time 66:31. Goal was 9:30 pace. splits 9:56, 9:35, 9:29, 9:34, 9:28, 9:16, 9:14. average HR 122

total time 66:25. Goal was 9:30 pace again. only one interval session this week which will be tomorrow. splits 9:44, 9:31, 9:31, 9:27, 9:35, 9:22, 9:15. average HR 123

core 40 lunges, 15 squats, 20 back extenders, 25 push-ups. 

total time 56:14. plan was 3 half miles with the first one sub 3:40 and then see what I could do. It was 85 degrees at the start of the run at 5:10 am.  splits 9:28, 3:34.8, 9:52, 4:55, 3:46.7, 10:18, 5:01, 3:58.7, 5:20. average HR122. I stopped to stretch before each hard half mile. felt pretty good for the first one. the next two, I struggled a bit. 

total time 68:24. plan was slow. It was hot too.  splits 9:53, 9:49, 9:50, 9:48, 9:47, 9:42, 9:36. HR data not accurate... picked up interference for the first 7-8 minutes.

core 40 lunges, 15 squats, 20 back extenders, 25 push-ups. 

plan was 12 mile run. It was 86ish at the start of my run and never cooled off any more. couldn't make 12 miles as I just ran out of steam.  total time 97:13. ran 6 miles with out stopping then took a 2+ minute break and thought I could maintain the pace ... ended up stopping every mile on the way back and actually walked some during the 10th mile.  splits 9:32, 9:23, 9:25, 9:27, 9:26, 9:26, 9:36, 9:41, 10:37, 10:41.  average HR 122. 

walked home 1.8 miles in 36:25. just didn't have it today. 

total time 47:09. easy run at 5 am. Hot. splits 9:39, 9:33, 9:29, 9:21, 9:06. average HR 118.

cedar city run total time 50:04. altitude and hills got me. splits 10:05, 9:32, 9:51, 10:25, 10:11. average HR 120.

Alpine running 76:34. hills and alittude again. splits 9:32, 9:22, 9:16, 9:12, 9:43, 9:55, 9:49, 9:45. average HR 118.

total time 80:11. hills were more pronounced splits 10:30, 9:41, 9:40, 9:54, 9:48, 10:20, 10:20, 9:58. average HR 116.

total time 46:05. plan was for half mile x 3 with 1 mile in between. slits 9:29, 4:02, 9:29, 4:03, 9:45, 4:05, 5:12 (0.53). average HR 119.

total time 101:37. plan was to see what I could do after 6 miles while running around 9:15 for the first 6 miles. splits 9:20, 9:10, 9:10, 9:18, 9:11, 9:08, 8:58, 8:57, 8:59, 8:59, 10:27. I was working fairly hard for the 10th mile so I decided to run the 11th mile easy (plus it was mostly uphill). average HR 120.

after finishing I decided to run another 0.97 but really slow in 10:57 (11:18 pace)

total time 48:38. I was pretty sore from yesterday. splits 9:45, 9:37, 9:54, 9:43, 9:39. average HR 117. 

last run in Utah for awhile. Total time 47:53. easy run in cool temperatures. plan was easy. splits 9:57, 9:26, 9:27, 9:34, 9:29. 

total run 75:58. 87 degrees at the start of the run but cloudy whichw as forrtunate. I drnka 5 ounces every mile. stopped at miles 3 and 6 to get water from a fountain. also stopped at 6.6 miles to cahnge sessions of general conference. plan was 9:30 paee. splits 9:38, 9:32, 9:27, 9:27, 9:25, 9:29, 9:31, 9:29. average HR 122 (includes 30 seconds with HR picking up interference and being in the 170's)

total time 44:39. Plan was 1 minute uptempo 2 minutes recovery starting at 10 minutes. It was really hot and a bit humid too. The run got tough by the end. splits 9:35, 8:29, 8:42, 8:53, 9:00.

total time 76:44. plan was easy for 8 miles. did this on a treadmill because the temp was 87 degrees with 50% humidity. I makred the laps manually and used the distance on the treatmill. My watch set on the RUN INDOORS setting said I ran 7.69 miles but I called it 8 miles. splits 9:52, 9:40, 9:41, 9:41, 9:40, 9:31, 9:32, 9:08.

the Garmin website and garmin connect went down last night so don't have other info about this workout.

outside with 77 degrees and 68% humidity. wasy run. total time 48:18. splits 9:58, 9:45, 9:33, 9:30, 9:32.

bike ride 6.24 miles in 31:05.

8 miles outside in 75:38. splits 9:37, 9:15, 9:16, 9:17, 9:17, 9:19, 9:35, 10:02. I stopped every 2 miles briefly. I drank every mile. I was totally drenched at the end of the run and had to change clothes before the treadmill.

treadmill run 4 miles in 38:21. again I used the treadmill distance and hit my lap times manually. splits 9:53, 9:38, 9:31, 9:19. the watch said I ran 3.85 miles.

total running time 47:03.  splits 9:48, 9:30, 9:20, 9:20, 9:05.

total running tim3 74:47. splits 9:33, 9:08, 9:15, 9:14, 9:15, 9:15, 9:22, 9:46. heat got to me.

total time 46:28. plan was to run 1 mile warm-up then hard x 1 mile then recovery mile then hard mile then recovery. Before each hard mile I stopped and stretched and hydrated. splits 10:17, 7:48, 10:14, 7:59, 10:10.

in Moorpark, California with David. Plan was super slow. total time 35:40.  walked some each mile. splits 11:09, 11:08, 10:07, 3:15.

run near Mountain View California with my high school running team mate Craig. total time 51:03. 300 feet of elevation gain. not feeling well. total time 9:48, 9:57, 10:18, 9:03, 9:06, 2:51.