my exercise

the soreness is much better.  I was at lower altitude and on flatter surface.  this run went well. total running time 74:58.  running in Murray, Utah.  I was unfamiliar with this area and so did 4 miles in a mall parking lot rather than fight the morning traffic.  splits 9:31, 9:35, 9:12, 9:06, 9:19, 9:20, 9:36, 9:19, 

total time 76:23.  back in alpine and some of the hills are steep.  Soreness much better but not gone.  splits 10:03, 9:29, 9:15, 9:57, 10:22, 9:57, 10:18, 7:01.

total time 27:15.  last run in Alpine and short on time. I have to admit I won't miss these hills but I will miss running in cool weather.  splits 10:14, 9:10, 7:52.  I deliberately did the seond mile up-tempo.

total time 47:30.  hot and muggy and awful.  splits 9:38, 9:25, 9:29, 9:35, 9:23. average HR 115.

bike outside more pleasant 20:54 total time (much faster but not sure why?) average HR 114 average speed 14.5 mph

total time 70:51.  this was an outdoor run and the heat and humidity were just brutal.  It is time to hit the treadmill.  at the end of my run it was 88 degrees with 47% humidity. I really struggled and stopped for water at 3, 4, and 6 miles.  I also stopped for breaks at 4.5, 5, and 6.6 miles... these breaks were NOT on the clock.  splits 9:48, 9:31, 9:33, 9:46, 10:33, 10:49, 10:53. I lost 4.2 pounds on this run.

treadmill run.  the treadmill indicated a 5 mile run my watch on the "run indoor setting" said it was 4.39 miles.  I am placing the treadmill data here... total time 44:34.  ran half mile hard at 1, 2.5, and 4 miles.  splits 9:36, 3:46, 9:26, 3:48, 9:27, 3:49, 4:42

total time 67:44.  I ran outside as it was "cooler"- at the start 84 degrees with 84% humidity.  I added a water stop so I had stops at 1, 3, 4, and 6 miles.  I took the beginning miles a bit slower but upped the tempo for the last 2 miles.  This was 3 minutes plus faster than just 2 days ago.  splits 9:55, 9:46, 9:47, 9:47, 9:46, 9:24, 9:19. I lost 3.6 pounds on this run despite having 4 water stops.

treadmill run... the "run indoor" app on my watch still didn't agree but the differences weren't quite as pronounced.  total time 91:02.  I started out at 5.5 mph but went up to 6.3 mph by about 2.5 minutes into the run. At the mile mark I went to 6.4 mph then at the 2 mile mark I went to 6.5 mph. at 4 miles I went to 6.6 mph then at 6 miles I went to 6.7 mph.  at 8 miles I went to 6.8 mph and at 9.5 miles I went to 6.9 mph. at 9.75 miles I up the speed every 0.06 mph and finished at 7.5 mph briefly.  here are my splits 9:37, 9:23, 18:28 (2 miles as I missed the split at 3 miles), 9:05, 9:06, 8:57, 8:58, 8:49, 8:40. I drank a total of 16 oz of water during this run adn lost 4.4 lbs during this run.

bicycle outdoors 29:47. average 12.7 mph. HR 105

total time 38:17.  I ran outside as it was 82 degrees.  easy run splits 9:49, 9:34, 9:31, 9:23.

total time 66:00. it was 83 when I started the run and 81 when I finished. I started easy but then picked it up.  I had hdyration stops at 1, 3, 4, and 6 miles.  splits 9:45, 9:32, 9:30, 9:27, 9:22, 9:17, 9:07. average HR 120.

total time 44:07.  after 5 minutes warm-up I ran 2 minutes up-tempo 3 minutes recovery splits 9:13, 8:40, 8:46, 8:52, 8:36. temp was glorious- 77 degrees before the run

rode the bike outside 22:38 13.8 mph

total running time 65:41.  temp was 77 degrees at the start of the run.  plan was easy at the beginning and moderate at the end.  carried a 5.5 oz bottle of water so only stopped once at 4 miles for refill. splits 9:43, 9:31, 9:24, 9:30, 9:15, 9:14, 9:04. average HR 122

bike outside total time 42:49 13 mph average HR 102

total running time 46:47.  I ran easy with it 81 degrees at the start of the run. water breaks at 1, 3, adn 4 miles. Didn't push at all (until the last 0.15 of the entire run) so I was surprised by the splits.  here they are: 9:39, 9:22, 9:25, 9:14, 9:07. average HR 114.

bicycle outdoors after the run total time 25:20 , 13.4 mph, average HR 105 

total time 90:48. plan was warm-up mile then 3 miles at 9:15 pace followed by 3 miles at 9:05 finishing up with 3 miles at 8:55 pace. It was 81 degrees at 5:12 am when I left on the run.  Here are my splits 9:28, 9:12, 9:17, 9:14, 8:58, 9:01, 9:03, 8:51, 8:55, 8:48.  happy with this work-out as I was able to stick with the plan. average HR 122.  lost 3.8 lbs during the run.

total time 34:41.  short on time so plan was to go up-tempo after 1/2 mile warm-up.  splits 9:25, 8:24, 8:27, 8:25.

total time 67:10.  plan was easy. splits 9:47, 9:35, 9:32, 9:34, 9:42, 9:33, 9:27.

bike ride I went hard time.   18:50 total time average speed 13.1 mph, average HR 104

total time 63:42.  Plan was 3 x half mile with 1.5 miles befroe the first one and 1.5 miles recovery after 1st adn second.  I was late on two splits as will be indicated... split 9:23, 4:37, 4:04 (0.52 miles), 9:21, 4:38 (0.48 miles), 3:54, 9:30, 4:41, 4:02 (0.51x miles), 9:33.

bike total time 28:10.  had 3 separate segments in which I went hard for several minutes each. average speed 13.5 mph, average HR 109

total running time 66:15.  easy run.  splits 9:40, 9:26, 9:25, 9:20, 9:31, 9:27, 9:27  average HR 121

total bike time 27:50.  13.6 mph.  average HR 107

total running tme 26:38.  While running the first mile I decided to do the second mile all out.  I am on a claer liquid diet today so I limited my run to 3 miles.  splits 9:29, 7:32, 9:37. average HR 121.

total bike time 20:53.  12.4 mph. average HR 96

no run.  sedated today for a colonoscopy.  instructions were to not exercise

treadmill run int he afternoon. at 8 miles the treadmill registered 7.45 miles.  total time 74:08.  splits 9:38, 9:22, 9:23, 9:14, 9:14, 9:14, 9:05, 8:58. felt good to get some exercise. prefer running outdoors.

84 degrees at beginning of the run. I also still felt alot of soreness from the 8 miles on the treadmill Satruday afternoon. struggled for much of the run.  total time 66:42. splits 9:51, 9:37, 9:33, 9:27, 9:36, 9:21, 9:17. average HR 120.

bike outside total time 21:33.  14 mph. average HR 107

total time 44:03.  5 minutes warm up and then 1 minute up-tempo followed by 2 minutes recovery until 23 minutes then 1 minute up-tempo followed by 3 minutes recovery.  splits 8:52, 8:46, 8:51, 8:43, 8:52. average HR 128.

bike outside 41:43. 13 mph. average HR 105.

86 degrees outside.  I left at 5:05 AM. plan was easy run.  carried a 5.5 oz bottle of water. took water at 1 adn 2 miles then stopped to refill water bottle and take water... drank again at 4th and 5th miles and then stopped to refill at 6 miles.  I walked for 30 seconds (on the clock) at 5 miles.  this run was hard for me due to the heat... total time 68:02.  splits 9:50, 9:31, 9:33, 9:29, 9:59, 9:56, 9:44.  average HR 120. 

rained last night... 81 degrees but 66% humidity. plan was easy run but I through in an up-tempo quarter miles.  total time 46:47.  splits 9:39, 9:17, 9:14, 9:14, 1:55, 7:28.  average HR 116. 

bike outside short on time total time 17:42.  12.4 MPH average HR 104

total running time 95:36.  85 degrees and 47% humidity at the start of the run. (my watch which doesn't connect to weather channel said 82 degrees).  Plan was warm-up  1 mile then 3 at 9:20- 9:25 pace, 3 at 9:10- 9:15 pace, then 3 at 9:05 pace.  Did ok through 8 but then it was nasty. I lost 4.4 lbs on this run despite drinking 16 oz during the run in addition to 3 times at the water fountain for significant intake (miles 3, 6, and 9).   splits 9:31, 9:18, 9:24, 9:24, 9:11, 9:09, 9:09, 9:11, 9:44, and 11:36 (walked for 30 seconds at 9.2 miles and for 60s econds at 9.45 miles). average HR 123

bike outside easy time 18:02, 11.7 MPH and average HR 103

treadmill in the afternoon.  total time 37:03.  I ran easy except at 2.5 and at 3.5 miles I ran up-tempo for 0.25 miles.  splits 9:32, 9:23, 9:05, 9:03.