| | Running Miles | Swimming Yards | Bike Miles | | 109.62 | 0.00 | 0.00 |
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| NB 880 2018 Miles: 25.98 | NB Prism Miles: 25.50 | NB 1080 Miles: 55.15 | NB 1540 2017#2 Miles: 2.99 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.60 | 0.00 | 0.00 |
| total time 34:45. sore from the hike Saturday. ran quite easy. splits 9:36, 9:34, 9:43, 5:52
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 0.00 |
| total time 45:18. started easy and sped up before 3 miles (surprised that 3rd mile wasn't faster) but then 4th and 5th were solid. splits 9:14, 9:03, 9:03, 8:24, 8:18, 1:16.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| got up at 3 am to fly to Merida. No time to exercise.
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| | Running Miles | Swimming Yards | Bike Miles | | 3.29 | 0.00 | 0.00 |
| ran in neighborhood near mission home in Merida. it was raelly humid. total time 30:00. splits 9:29, 9:05, 8:50, 2:36.
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| | Running Miles | Swimming Yards | Bike Miles | | 3.13 | 0.00 | 0.00 |
| 2.08 in 19:34 ( 9:24, 9:23, 0:47)
15 minutes exercise bike
1.05 in 9:53
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| | Running Miles | Swimming Yards | Bike Miles | | 10.10 | 0.00 | 0.00 |
| total time 91:53. plan was to run first two mileseasy then the next 5 miles at 9:00 to 9:05 pace then speed up the last 3 miles to get to 10 miles in 90 minutes. All went as planned but I was unable to speed up to 8:40 pace for the last 3 miles. splits 9:25, 9:16, 9:00, 9:06, 9:03, 9:04, 9:02, 8:54, 8:55, 9:02, 1:07.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 0.00 |
| total time 46:12. My schedule is different this week so run longer today. after 1.5 mile warm-up I ran 0.5 mile uptempo then 1.5 miles recovery then 0.5 mile uptempo then 4- 4.7 recovery then 0.3 hard. then 0.1 cool down. splits 9:39, 4:43, 3:58, 9:20, 4:35, 3:57, 8:51, 1:09.
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| | Running Miles | Swimming Yards | Bike Miles | | 2.10 | 0.00 | 0.00 |
| fasting today so exercised really easy.
1.05 in 10:43
10 minutes on exercise bike
1.05 in 10:33
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| | Running Miles | Swimming Yards | Bike Miles | | 2.85 | 0.00 | 0.00 |
| total time 27:34. splits 9:35, 9:38, 8:21
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| | Running Miles | Swimming Yards | Bike Miles | | 4.60 | 0.00 | 0.00 |
| short on time despite getting up at 4:40 am. total time 40:53. after 7 minutes warm-up I ran 1 minute hard 2 minutes easy... except I got distracted and was one minutes starting the enxt hard segment at 20 minutes. splits 9:12, 8:47, 8:36, 8:43, 5:36.
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| | Running Miles | Swimming Yards | Bike Miles | | 2.30 | 0.00 | 0.00 |
| treadmill run from hotel in south part of mexico city. missed about 0.08 (44 seconds) of the run. the rest of the info: 2.22 miles with splits of 9:23, 9:10, and 2:24
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| NB 1540 2017#2 Miles: 2.30 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.10 | 0.00 | 0.00 |
| total time 82:58. plan was 6.5 miles at 9 minute pace and then pick up the pace. Wasn't quite able to do this. splits 9:10, 8:59, 9:00, 9:03, 9:11, 9:06, 9:04, 8:56, 9:18, 1:12.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 0.00 |
| total time 46:54. easy run but ran up tempo from 4.6 to 5 miles. splits 9:18, 9:11, 9:23, 8:43, 1:06
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| | Running Miles | Swimming Yards | Bike Miles | | 6.10 | 0.00 | 0.00 |
| total time 54:25. warm-up 1.5 miles, 0.5 hard, 1.5 miles recovery, 0.5 hard, 1.5 miles recovery, 0.5 hard then 0.1 miles cool down. splits 9:02, 4:31, 3:48 (8:19), 9:09, 4:38, 3:54 (8:32), 9:30, 4:33, 3:58 (8:31), 1:22.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.10 | 0.00 | 0.00 |
| 1.88 miles in total time 18:06 (9:37, 8:29)
12 minutes exercise bike
2.22 miles in 21:25 (9:36, 9:38, 2:11)
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| | Running Miles | Swimming Yards | Bike Miles | | 2.49 | 0.00 | 0.00 |
| total time 25:02 with Pres Cahoon. 10:18, 9:46, 4:59.
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| | Running Miles | Swimming Yards | Bike Miles | | 3.51 | 0.00 | 0.00 |
| total time 35:24. splits 10:04, 10:07, 9:55, 5:18.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 0.00 |
| total time 47:43. easy run splits 9:22, 9:15, 9:21, 9:24, 9:20, 1:01.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 0.00 |
| total time 44:41. after 5 minute warm up I ran 2 minutes up tempo 3 minutes recover. splits 8:51, 8:19, 8:38, 8:50, 8:56, 1:07
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| | Running Miles | Swimming Yards | Bike Miles | | 2.20 | 0.00 | 0.00 |
| total time 21:55 splits 9:48, 9:54, 2:13.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.10 | 0.00 | 0.00 |
| total time 40:35 with Kimballs and Beth splits 9:57, 9:46, 9:56, 9:51, 1:05.
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| | Running Miles | Swimming Yards | Bike Miles | | 2.13 | 0.00 | 0.00 |
| total time 19:40... 1 minute intervals after 5 minutes splits 9:16, 9:07 1:17.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.53 | 0.00 | 0.00 |
| total time 68:04. easy x 5 then tried to speed up. splits 9:18, 8:55, 9:14, 9:10, 9:00, 8:49, 8:45, 4:53
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 0.00 |
| total time 46:54. easy run with 30 second fartleks at 10,20,30, and 40 minutes. splits 9:21, 9:02, 9:13, 9:08, 9:12, 0:58.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 0.00 |
| total time 45:55 ran 3 hard half miles...half mile warm-up then 1.5 miles recovery after each one. splits 4:45, 3:45, 9:26, 4:44, 3:49, 9:28, 4:51, 3:52, 1:16
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| | Running Miles | Swimming Yards | Bike Miles | | 0.69 | 0.00 | 0.00 |
| 0.29 miles in 3:09
15 minutes on exercise bike
upper body light weights 4 x 20 reps
0.4 miles in 4:15
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| NB 1540 2017#2 Miles: 0.69 |
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| | Running Miles | Swimming Yards | Bike Miles | | 109.62 | 0.00 | 0.00 |
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| NB 880 2018 Miles: 25.98 | NB Prism Miles: 25.50 | NB 1080 Miles: 55.15 | NB 1540 2017#2 Miles: 2.99 |
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