my exercise

easy run total time 29:39.  splits 10:04, 9:48, 9:46.

total time 71:32.  the plan was to go out conservative for the first half and push the second half.  more uphill in the first half and more down hill during the return.  splits 9:24, 8:59 ( 0.3 downhill), 9:12, 9:42 (mostly uphill), 8:28, 8:18, 8:52, 8:38.  love running in cooler weather!

I am really enjoying the runs with temps in the high 50's!  I went longer today because I need to be ready to walk with the kids to school tomorrow morning.  total time 54:51.  splits 9:33, 9:16, 9:19, 9:05, 9:10, 8:27.  

total running time 27:33. decided to go easy for first mile and then hard. then easy.  splits 9:56, 7:35, 9:49, 0:13.  I started out under 7 minutes pace and then backed off when I realized how fast I was going.  Then I realized that I had backed off too much.  I was running in the dark and couldn't easily glance at my watch.  I was running in my heaviest shoes and feel like I could have gone faster.  

easy run in portland this morning.  total time 29:57.  splits 10:09, 9:52, 9:56.  

back in Arizona.  80 degrees and 37% humidity at the beginning of the run.  This is about 18 degrees warmer than yesterday morning and I struggled at the end.  totam time 63:44.  splits 9:24, 9:10, 8:58, 9:00, 8:58, 8:57, 9:16.

running total time 19:49.  easy

bike total time 26:44.  15.9 mph

total running time 81:55.  the plan was 9:30 for the first mile... 9:10 for the next 6 and 8:45 for the alst 2 miles.  77 degrees and 53% humidity at the start of the run.  I felt very comfortable for the first 6 miles running faster than the plan.  the heat and humidity caught up to me.  splits 9:9:26, 8:59, 8:54, 8:56, 8:57, 9:00, 9:01, 9:20, 9:23.  

bike... total time 49:19 13.7 MPH

easy run... 79 degrees and 44% humidity.  total time 29:03.  splits 9:43, 9:36, 9:18 (after 2.5 miles I did three mild to moderate increases in tempo for 10-15 seconds), 0:26.

i felt great on the bike too. total time 26:12 16.2 mph.

plan was for 3 half miles as fast as I could go.  I warmed up for a mile and did 5 mini surges during the mile to prep for the first hard half mile.  total time 56:27.  splits 9:08, 3:23.6, 4:46.9 (8:10.5), 9:28, 3:27.8, 4:48.6 (8:16.4), 9:25, 3:32.7, 4:55.2 (8:27.9- 6 miles in 52:56), 3:31.

I don't really have time for a race but this Saturday I am going to do another solo 5K and see how fast I can go.

total time 30:10.  splits 10:00, 9:54, 9:53, 0:23

bike time 32:56.  14.1 MPH (took it easy today)

total time 65:05.  plan was to run easy and not look at the clock.  And... the have @30 second fartlek every half mile starting at the mile mark.  I looked at the watch to figure out turn-a-round location and to look at the splits:  9:37, 9:08, 9:09, 9:17, 9:15, 9:22, 9:16.

6.36 in racing flats.  plan was warm up and then try to break my mile PR and 5K pr for this decade.  just missed the mile pr but I got the 5K pr.  warmed up for 2.3 miles - total time 21:57.  during second mile did 5 strides and in the last 0.33 did two strides that got to full sprints briefly.  splits for warm-up were 9:46, 9:08, 3:03.

race right after warm-up.  total time 33:17 for 4:03 miles. I went hard until 3.15 miles and then I walked briefly and took it easy getting  home to hcange shoes.  5K time was 23:21 (PR by 12 seconds) and splits were 7:35, 7:43, 7:19, 10:22, 0:19.  my mile PR is 7:15.7 so I was very close.

3.36 miles ran in raining shoes total time 32:13 splits 9:48, 9:39, 9:23, 3:23

bike time 28:22, 14.9 mph

ran up South Temple and then turned around.  Uphill for first half and then down-hill.  total time 28:31.  splits 9:30, 9:05, 8:37, 1:19.

on the west HS track.  was in a zone so this didn't feel difficult at all.  total time 36:00.  splits 9:12, 8:24, 8:14, 9:17, 0:53

easy run total time 29:46.  splits 9:54, 9:24, 9:29, 0:58

early in the morning up to West HS track.  ran 200 meter up-tempo 200 meters recovery x 15 and then too and from the track.  total time 44:08.  splits 8:57, 8:13, 8:19, 8:17, 9:22, 1:00

total running time 31:32.  splits 9:41, 9:16 (mostly downhill), 9:27 (mostly uphill), 3:08.  deliberate easy day.

warmed up in racing flats 21:34.  splts 9:39, 8:53 (5 strides during warm-up), 3:02 (2 sprints durign warm-up). 

then I broke my PR for the mile for this decade at 2.03 miles of this run I changed to my heavier shoes.total time for 6.04 miles 53:25.  splits 6:57, 9:35, 9:13, 9:14, 9:17, 8:48, 0:21.  

bike was short as I ahd things to do.  total time 20:09.  15 mph

easy run total time 28:12.  splits 9:27, 9:24, 9:04, 0:17

bicycle total time 19:00.  15.9 mph.

total time 51:59.  after 1 mile warm-up I did 1 minute uptempo at each half mile including at the 5 mile mark.  at 5.5 miles I went uptempo for the full half mile running 3:40.  splits 9:11, 8:37, 8:38, 8:35, 8:34, 8:02, 0:22. felt good

total running time 28:37.  took it easy only did 2 strides during the last half mile.  splits 9:41, 9:30, 9:05, 0:21.  

bike... total time 18:52.  16.1 MPH

plan was warm-up and then gradually get faster.  total time 51:43.  splits 9:22, 8:45, 8:33, 8:27, 8:09, 8:01, 0:26

total time 29:05.  splits 9:42, 9:42, 9:23, 0:18.   I did 2 striders during the last part of the run.