my exercise

total time 34:45.  sore from the hike Saturday.  ran quite easy.  splits 9:36, 9:34, 9:43, 5:52

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.

got up at 3 am to fly to Merida.  No time to exercise.

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.

2.08 in 19:34 ( 9:24, 9:23, 0:47)

15 minutes exercise bike

1.05 in 9:53

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.

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.

fasting today so exercised really easy.  

1.05 in 10:43

10 minutes on exercise bike

1.05 in 10:33

total time 27:34.  splits 9:35, 9:38, 8:21

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.

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

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.

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

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.

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)

total time 25:02 with Pres Cahoon.  10:18, 9:46, 4:59.

total time 35:24.  splits 10:04, 10:07, 9:55, 5:18.

total time 47:43.  easy run splits 9:22, 9:15, 9:21, 9:24, 9:20, 1:01.

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

total time 21:55  splits 9:48, 9:54, 2:13.

total time 40:35 with Kimballs and Beth splits 9:57, 9:46, 9:56, 9:51, 1:05.

total time 19:40... 1 minute intervals after 5 minutes  splits 9:16, 9:07 1:17.

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

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.

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

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