my exercise

easy run with my brother Mike total time 69:16. splits 9:55, 9:51, 9:59, 10:14, 10:01, 9:57, 9:18. average HR 116

bike outside 28:00 average speed 13.5 mph average HR 101

run... tempo run... total time 42:39.  half mile warm-up then tempo... 81 degrees during run... last mile I struggled.  splits 9:05, 8:14, 8:22, 8:19, 8:36 (then 3 seconds). average HR 129

bike outside 26:58 average speed 12.3 mph, average HR 97

total run time 67:19.  83 degrees at the start of the run... not sure about % humidity but this heat just drained me.  I usually can settle in to the heat and the speed up to the 9:20's but not today. splits 9:48, 9:35, 9:33, 9:32, 9:38, 9:32, 9:42.  average HR 123

bike (short on time) 19:05 total time 11.4 mph average HR 99

total running time 46:57. easy run...splits 9:39, 9:28, 9:26, 9:19, 9:05. average HR 115.

bike outside 41:21. average speed 13.1 mph, average HR 101

total running time 94:10.  plan was warm-up mile then 3 at 9:25 pace, 3 at 9:20 pace, and 3 at 9:15 pace.  Heat got to me again but not until the last mile.  splits 9:44, 9:22, 9:24, 9:21, 9:18, 9:20, 9:14, 9:19, 9:18, 9:52.  water stops at 3, 6, and 9 miles.  had two other stops for traffic.  average HR 119

treadmill run (3.69 miles on the garmin).  total time 37:06. plan was easy run with gradual increase in speed. Last half mile increased the speed 4 times. splits 9:37, 9:22, 9:14, 8:53. average HR for entire run was 111.

total running time 67:46.  easy run with temperature at 76 degrees but pretty humid. splits 9:56, 9:41, 9:43, 9:46, 9:38, 9:33, 9:28.  average HR 117.

bike outside 33:32. average speed 12.6 mph, average HR 102

total time 46:12. plan was to go hard for 0.25 miles at 0. mark of each mile.  heat was 81 degrees and 64% humidity.  I couldn't keep up with the plan. splits 8:58, 8:50, 9:06, 9:23, 9:55. water stop at 3 miles. Stopped to catch a breath at 3.5 adn at 4.5 miles...still slowed down alot! average HR 125.

bike outisde 33:03. average speed 12.8 mph, average HR 110.

total running time 68:39. 80 degrees and 56% humidity. The run was a real struggle. water stops at 3 and 5 miles also carried a small water flask. still had a stop at 5.5 miles. plan was an easy run but it didn't feel easy even though it was slow. splits 10:01, 9:41, 9:41, 9:39, 9:52, 9:54, 9:50. average HR 120.

bike outside easy 27:10. average speed 12.2 mph. average HR 105

total time 47:32. easy run splits 9:56, 9:30, 9:35, 9:31, 9:00. temp 75 degrees and 46% humidity.  average HR 112.  no water breaks. this felt awesome...I hope it continues to cool off!!

ride total time 28:56. average speed 13.4 mph, average HR 107 

total time 91:16. it was 73 degrees out this morning (actually felt slightly cool) and glorious. I carried water and also stopped at 4 and 7 miles. goal after warm-up was 3 at 9:15, then 3 at 9:10, then 3 at 9:05. I exceeded my expectations!  splits 9:26, 9:14, 9:15, 9:14, 9:06, 9:12, 9:08, 8:58, 8:58, 8:45. average HR 121.  I lost 3.2 lbs during the run. just a week ago it was 81 degrees for the 10 mile run and my last mile was over a minute slower.

treadmill run in the afternoon. total time 37:10. easy run but increased the speed every mile and then 3 times during the last mile.  splits 9:32, 9:23, 9:14, 9:01.

total running time 66:15. plan was easy run and then speed up the last mile.  splits 9:49, 9:41, 9:38, 9:29, 9:23, 9:23, 8:52.  76 degrees outside. average HR 119.

bike time 26:22. average speed 12.9 mph and average HR 106

total running time 45:00. plan was 3 x 1/2 mile hard with warm-up x 1 mile and recovery x 1 mile in between. splits 9:33, 3:49, 9:21, 3:47, 9:20, 3:59, 5:10. average HR 123. 72 degrees at the start of the run- it felt so good!!

total bike time 40:06. average speed 13.5 mph average HR 114

total running time 66:49. easy run... 76 degrees. splits 9:40, 9:34, 9:40, 9:36, 9:33, 9:28, 9:19. average HR 121

total bike time 29:59. average HR 110.

total running time 47:23. plan was easy run and two fartleks just after 2 and 4 miles.  splits 9:43, 9:31, 9:20, 9:22, 9:27. average HR 111. 76 degrees outside.

bike time 22:34. average speed 13.8 mph. average HR 103

total running time 91:47. it was 69 degrees outside. plan was arm-up miles then 9:10 pace x 3, 9:05 pace x 3, and 9:00 x 3. ran with hydration belt and stopped much less. couldn't finish the plan.  splits 9:25, 9:05, 9:08, 9:09, 9:02, 9:03, 9:03, 9:02, 9:06 (struggled to get this), and then died 9:43. average HR 125.  lost 4.4 lbs during this run.

don't usually ride a bike after the long run but did today slowly. total time 22:10. average HR 101 average speed 11 mph

treadmill run... plan was easy run but I ended up speeding up after 2 miles.  total time 35:55.  splits 9:25, 9:14, 8:55, 8:21. 

I thought I had waited until the rain died down and I went out... about 0.5 into the run it started raining really hard and by the time I got back to the house I was soaked. I changed clothes and shoes and completed the 7 mile run on the treadmill.

1.13 miles in 11:18 mile split 9:59.

treadmill 5.87 miles... time 55:37. splits 9:52, 9:31, 9:31, 9:23, 9:22, 7:58.

then I road exercise bike for 25 minutes.

I ran a tempo run in my heavy shoes so this slowed me down for a bit...had to do this as I ran most of the run yesterday in the 1080's. total time 43:41... after 5 minute warm-up I upped the pace. 3rd mile was a bit slower since I ran on a fine gravel part and it was a bit soggy.  splits 9:18, 8:28, 8:43, 8:34, 8:38. average HR 127. 

bike ride was in neighborhood because I thought it was going to rain  total time 38:49. average speed 12.6 mph,  average HR 103

easy run but picked up the last mile.  total running time 66:22. splits 9:50, 9:38, 9:37, 9:30, 9:21, 9:19, 9:07.  average HR 116

bike ride time 39:34. average speed 13.7 mph, average HR 103.

total running time 46:55. easy run but 0.1 mile fartlek at the beginning of 4th and 5th miles.  splits 9:32, 9:32, 9:24, 9:14, 9:13.  average HR 115.

bike ride 43:12 average speed 12.8 mph, average HR 96

total running time 90:02. plan was 2 miles easy then 1 hard x 3 with an extra mile at the end. splits 9:26, 9:11, 8:09, 9:16, 9:12, 8:24, 9:28, 9:25, 8:15, 9:16. it was 69 degrees but pretty humid.  I was totally drenched at the end of the run. average HR 123.

bike ride was easy total time 23:14. average speed 12.2 mph average HR 102

ran at soon outside. Humidity was lower and it was 90 degrees but just couldn't face the treadmill.  easy run... total time 37:12.  splits 9:28, 9:17, 9:19, 9:08 average HR 120.

total running time 46:52.  easy run splits 9:36, 9:17 (too fast), 9:30, 9:31, 8:59. average HR 114

total riding time 30:13. average speed 14 mph, average HR 101.