my exercise

treadmill tempo run.

total time 55:06  splits 9:34, 9:14, 9:04, 8:58, 8:45, 8:30  at the start of the last mile I started alternating 1 minute at 6 mph and 1 minute at 8 mph.  The last fast interval I started at 8.5 mph and increased several times to 8.8 mph.

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

total time 98:53.  splits 10:12, 10:05, 9:55, 9:56, 10:07, 9:55, 9:44, 9:46, 9:40, 9:34

1 minutes riding the bike outside

4 miles...decided to just run and then do a half fast at 3 miles.  total time 38:06.  splits 9:47, 9:36, 9:39, 3:51, 5:13

35 minute bike ride

warmed up for 6 minutes then went 1 minute uptempo adn 2 minutes recovery all the way until the end. total time 45:13.  splits 9:27, 8:59, 8:59, 8:52, 8:56

21 minutes on the exercise bike (raining outside)

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

I ran outside this morning because the temperature was 75 degrees.  However, my backyard weather info said it was 65% humidity.  My runw asn't near what I had planned.  total time 58:23.  splits 9:51, 10:02, 10:04, 9:27, 9:12, 9:47.  I tgried to push it all the way back but it wasn't happening.

left the house just after 5 am.  77 degrees and 35% humidity.  It was not quite as nice as last Satruday but pretty nice.  I ran for 30 minutes at a comfortable pace.  I then did a 50 minute ladder alternating uptempo with recovery 1 minute each up to 5 minutes each adn then back down to 1 minute.  I had already finished the 8th mile when I finished up the ladder.  splits 10:11, 10:04, 10:04, 9:10, 9:37, 9:30, 9:32, 9:16, 10:13, 10:20.  total time was 97:57.  at 92 minutes I alternated 1 minute uptempo with 1 minute recovery until the end.  the revoery minutes were REALLY slow.  so... the time was 50:52 during the non ladder and 47:05 during the ladder more or less

after about 20 minutes I went out for a 43 minute bike ride.

21 minutes on the exercise bike.

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

total time 54:54.  after 6 minutes of warm-up I ran 2 minutes up tempo 2 minutes recovery.  splits 9:37, 9:00, 8:52, 8:59, 9:11, 9:16.

21 minutes on the bike outside.

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

total time 54:46.  tempo run...in the high 60's so coolest Arizona run in several months.  splits 9:17, 8:56, 8:51, 9:02, 9:10, 9:29.  The last mile I slowed down at the start and ran the first half in about 5 minutes and then I picked up the pace again.  The cooler weather is going to help alot.  

21 minutes exercise bike

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

total time 95:42.  Plans was to go steady for the first 5 and then pick it up.  It was 66 degrees outside at the start of my run and 65 at the end.  glorious!!

splits:  9:59, 9:49, 9:52, 9:52, 9:52, 9:38, 9:09, 9:07, 9:10, 9:15.  first half 49:24 second half 46:18.

25 minutes exercise bike

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

total time 41:03.  after half mile warm-up I did fartleks one per each half mile. f artlek was for around45 seconds and was about 85% max effort.  the half mile was a bit of a guess and may have been a bit short.  splits 9:21, 8:56, 4:18, 9:16, 9:12

trying something new.  slow and deliberate.  ran about 1.25 with a forefoot strike.  total time 21:03.  

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches.

ovedrnight resting heart rate 48.  night before was 47.  

plan was start slow but pick up the pace gradually after about 4 minutes then a tempo run.  total time 40:59.  splits 9:26, 9:00, 4:29, 9:00, 9:04.

I felt pretty good.  a little sore at the beginning but I feel pretty good after this run.

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

61 degrees at the start of my run.  awesome!!  total time 1 hour 55 minutes and 3 seconds.  Started deliberately slow... splits were surprising to me once I started to pick it up.  10:07, 9:51, 10:03, 10:00, 9:56, 10:04 (a little late turning around?), 9:45, 9:35, 9:05, 9:07, 8:43, 8:49.  I had a non-caffeinated energy gel prior to starting the run and then a caffeinated gel at 45 minutes and at 1 hour 30 minutes.  turn around at 60 min flat with return at 55:03.  I am sore but pretty excited about how this run went.

rested for about 40 minutes and then rode my bike at a moderate pace for 32 minutes.

25 minutes on stationary bike

36 lunges, 20 squats, 20 back extenders, 35 pushups, 30 crunches

tempo run. 66 degrees outside.  total time 53:53.  I was kind of sore getting started.  splits 9:225, 8:54, 8:56, 8:53, 8:45, 9:01.  The last mile was anything but smooth.  Twice I noticed that I was slowing and picked up the pace.  The second time the increased pace felt pretty hard.  my average heart rate for the work-out was 147.

i ws really sore and went pretty slow.  total time 21:41.  splits 10:33, 10:41

36 lunges, 20 squatsa, 20 back extenders, 35 pushups, 30 crunches

sprinkling outside with thunder and lightning so I ran on the treadmill.

total time 55:33.  ran steady for 4 miles then I did a fartlek at the beginning of each half mile for a total of three (9 mph for 15 seconds) then last quarter I started at 6.7 mph and upped the pace by 0.2 mph every 15 seconds until 8.1 mph.  splits 9:41, 9:28, 9:17, 9:14, 9:02, 8:51

36 lunges, 20 squats, 20 back extenders, 35 pushups, 30 crunches