my exercise

on treadmill.  total time 52:44.  started out at 6 mph and gradually increased speed to 6.9 mph att 2.5 miles.  stayed at that speed for 2 miles then went up my 0.1 mph every quarter mile until the last quarter which I started at 7.5 mph and then went up by 0.1 every quarter lap. splits 9:31, 9:01, 8:46, 8:42, 8:36, 8:08

run after a short bit of walking.  super humid and deliverately slow.  time 17:24  (pace 10:54)
 

bike outside 5.05 miles 18:55 (16 mph)

treadmill aftere 1 mile warm up did 1/4 mile hard alternating with 1/4 mile easy.  started at 7.5 mph for first 2 (6.3 mph easy throughout) then next 4 at 7.6 mph, then up by 0.1 mph for each of the next 4.  the alst lap was supposed to be easy and I  started at 6 mph for the first 6 bars but the next 10 Iw ent up till I got to 8.5 mph.  total time 52:35.  splits 9:34, 8:46, 8:42, 8:42, 8:38, 8:14.  felt really good.

walking in 25:24.

bicycle 6.2 miles in 24:04  15.5 mph

stanford dish trail.  some big hills. good work-out!

total time 91:56.  splits 9:33, 10:48, 9:12, 8:37, 9:38, 9:11, 9:03, 8:50, 8:44, 8:20

running at Stanford temp in high 50's.  total time 51:41   splts 9:30, 7:24, 9:16, 7:28, 9:24, 7:29, 1:09.  this was a work-out on a whim.  I thought I would see how fast I could run a mile but then decided not to go all out but to do this work-out.  the bonus is that I have very little soreness in my pubic bone area.

very slow recovery run total time 17:46.  pace 10:56

bike total time 19:31  15.6 mph

took it easy on a run.  20:48 total time

bicycle for 19: 19.  

treadmill run.  started slow but was at 6.4 mph by the 0.75 miles.  gradually upped it to 6.8 mph by 2.75 miles then I stayed there thorugh 4 miles.  then upped it to 7 mph by 5 miles and went faster and faster as the mile progressed.  total time 53:10.   splits 9:34, 9:06, 8:51, 8:50, 8:40, 8:09

easy run total time 20:30

bike total time 34:27.  15.3 mph

It had rained and was 68 degrees so I couldn't resist and ran outside.  The humidity in the eand killed me.  I stuck with my plans to do run a ladder after 30 minutes of warm-up.  total time 1:38: 29.  it was a 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 so it took 50 minutes.  splits 9:40, 9:30, 9:25, 8:37, 8:56, 9:31, 10:03, 10:32 (walked for 50 second on the clock), 11:34 (walked for a minute off the clock), 10:41.  really dead by the end.  lost 5 lbs during the run.

walked first for about 45 seconds and then jogged.  total time 21:02

bicycle total time 27:03

outside 80 degrees and 45% humidity at the start of the run.  actually felt pretty good.  total time 54:01.  splits 9:31, 9:08, 8:57, 9:00, 8:49, 8:24, 0:12

walk then run total time 20:49

bike outside total time 43:09 15.6 mph

total time 51:51.  after 10 minutes warm-up I went 5 minutes uptempo and 3 minutes recovery.  splits 9:27, 8:17, 8:11, 8:16, 8:25, 8:40, 0:36.

slow run.  total time 20:31.

bike total time 31:29 13.6 MPH .  deliberately slower.

total time 62:33.  ran with Jeff.  I had a ahrder time than usual.  maybe I have been going hard too often?  splits 9:12, 8:34, 8:38, 8:41, 8:47, 9:07, 9:25, 0:09

total time 20:45.  pace 10:14

bicycle total time 27:18.  15.5 mph

total tunning time 64:19.  splits 9:41, 9:17, 9:09, 8:58, 8:50, 8:37, 0:32

total tunning time 20:50.  10:14 pace.

bike total time 27:07.  15.6 mph

treadmillk indoors  total time 54:45.  splits 9:46, 9:14, 8:57, 8:50, 8:49, 8:30, 0:40

gradually upped the MPH until I maintained at 6.8 mph from 2.75 miles until 5 miles then upped it gradually again.

outside run slow.  total time 20:33 average pace 10:05

bike outside 28:26.  14.9 mph deliberately rode more conservatively.

total time 84:23.  I ran outside.  it was 82 degrees with 36% humidity and I left before 5:30 am.  I deliberately wanted to take it easy at first and then try to finish strong.  splits 9:51, 9:35, 9:32, 9:30, 9:22, 9:15, 9:17, 9:02, 9:01.  I ahd hped to do the last mile in 8:30 but by the end that wasn't happening!  :)

bike ride with Beth.  64 minutes.

total time running 20:20.  pace 9:58

bicycling total time 27:07 15.6 MPH

outdoors temp 79 with 44% humidity.  total time 60:52.  after 0.75 miles of warm up I went 0.25 hard then 0.25 recovery until 6 miles then I reovered for 0.6 and then I ran 8:40 pace for 0.15 before going hard the last 0.25.  splits 8:57, 8:17, 8:26, 8:30, 8:30, 8:44, 9:11, 0:19.  This is the hardest I have run in a week and a half and the only time I will go super hard this week.  It felt really good to go hard.

total time running 20:20.

bike total  34:50.  15.3 MPH

in Portland much lower temps!  total time 64:36.  more hills too.  splits 9:37, 9:32, 9:28 (uphill about 0.3), 9:20 ( uphill 0.4 then downhill the rest), 8:33 (all downhill), 8:45, 9:05, 0:16.