my exercise

total running time 62:38. plan was 5 minute warm-up then 1 minute hard 2 minutes recovery for the entire run.  splits 9:08 (early hard was 7:30- 7:45 pace later it got to 8:00- 8:20 pace; recovery mostly was at about 9:30 pace but got slower towards the end), 8:42, 8:47, 8:52, 9:03, 9:02, 9:04. average HR 129

total riding time 27:40. average speed 13.1 mph and average HR 107.

total running time 46:46.  easy run until the last 0.3 miles then I kept gradually increasing until I was running 8 min pace for the last 0.1 miles.  splits 9:37, 9:23, 9:31, 9:27, 8:58. average HR 116.

total bike time 31:39. average speed 13.3 mph, average HR 102

total running time 63:08 (did this in heavy shoes). plan was 5 minute warm-up and then a tempo run til 5 miles.  I felt really good until about 4.4 miles and then I struggled. splits 9:07, 8:34, 8:34, 8:30, 8:45, 9:59. 9:39.  average HR 128.

total bike time 21:38 (slow to stop the watch). average speed 10.9 mph, average HR 101

total running time 37:11. easy run with 0.1 fartlek at the start of 3rd adn 4th miles and then up-tempo last 0.2 miles.  splits 9:29, 9:19, 9:16, 9:07. average HR 115. 

total bike time 37:24. average 13.1 MPH, average HR 88

total running time 89:43. plan was warm-up mile in whatever then 6 miles at low 9's pace then last 3 at or below 8:45 pace.  very pleased with this run... splits 9:25, 9:12, 9:07, 9:06, 9:03, 9:03, 9:01, 8:43, 8:43, 8:21. average HR 121.  13 minutes with HR 131 or higher. watch says current VO2 max is 54.

total running time 48:05. easy run with up-tempo the last 0.3 miles. splits 9:46, 9:39, 9:40, 9:32, 9:11, 0:17.  average HR 111

walked a mile

5 minutes with resitance bands

plan... run a hard mile with goal of 7:15. warmed up for 1.5 miles and then ran hard mile plus 1 mile home for total of 3.5 miles in my racing flats.  Other 3.5 miles was in NB 1540

warm-up time 14:31... ran a total of 6 strides. 

hard mile followed my prolonged cool down total time 53:21.  splits 7:11.2 (first 0.4 was between 6:45 adn 7:00 pace then struggled to keep it 7:20 - 7:30 pace but last 0.15 got it back down to 7:10 pace... super sore after that), 10:15, 10:09, 10:18, 10:08, 5:21... happy with this as I made the goal.  average HR 115

total bike ride 29:02. average speed 11.7 mph, average HR 96

total running time 46:54. plan was easy run and them up-tempo for the last 0.3 miles. splits 9:34, 9:24, 9:33, 9:19, 9:04.  average HR 114.

bike ride time 27:22. average speed 12.5 mph, average HR 104

total running time 65:24. plan was to run 3 half mile with 1.5 miles in between and 1 mile cool down.  I thought I could do run these in 3:45 but I underestimated the lingering affects of my 1 mile hard on Tuesday... and I had heavy shoes on.  splits 9:48, 4:46, 4:00, 9:45, 4:44, 3:56, 9:52, 4:47, 4:05, 9:41.  average HR 119

bike ride time 26:29, average speed 13.6 mph. average HR 109.

total running time 48:49. plan was super easy with last 0.3 up tempo. splits 9:58, 9:50, 9:57, 9:45, 9:19. average HR 108.

bike ride time 25:13. average speed 13.1 mph, average HR 101

total running time 80:30. plan was 2 miles at 9:10 then 1 mile at 8:40 x 3. I exceeded expectations.  splits 9:16.5, 9:06, 8:39, 9:11, 9:02, 8:40, 9:07, 9:10, 8:19. average HR 120.

total bike ride time 27:34. average speed 13.6 mph, average HR 98.

total running time 62:29. plan was warm-up for 5 minutes and then run 2 minutes up-tempo with 3 minutes recovery. This went well.  splits 9:38 (first up-tempo wasn't terribly fast), 8:38, 8:36, 9:00, 8:57, 8:51, 8:48. The 4th and 5th miles didn't have 2 full two minute segments and were a bit shorter.  I tried to focus on slower recovery and faster intervals. average HR 124.

total riding time 33:50. average speed13.7 mph, average HR 100.

total running time 49:04. plan was super easy with increased effort last 0.3 miles. splits 10:13, 9:51, 9:54, 9:44, 9:23. average HR 111

bike riding time 31:00. plan was to go hard. average speed 14.9 mph. average HR 109

total running time 62:42. plan was warm-up for 1 mile then tempo run in 8:30's for 5 mile followed by cool down. splits 9:45, 8:27, 8:32, 8:35, 8:39, 8:34, 10:10. average HR 126. 

bike ride total time 25:18. average speed 13.4 mpg. average HR 105 

total time 47:46. plan was easy run with gradual speedup after 3 and uptempo for last 0.3.  splits 9:55, 9:41, 9:45, 9:25, 9:00.

no time for bike... left at 7 am to go get our visa.

total running time 90:33. ran in heavier shoes.  The plan was to warm up and then run steady the first 7 miles and then try to speed up the last 3. Plan was also not to work too hard.  splits 9:31, 9:07, 9:08, 9:03, 9:01, 9:01, 9:02, 9:03, 8:54, 8:44. average HR 124. 

total riding time 34:53. average speed 13.8 mph, average HR 104.

total running time 37:28. plan was easy with speed up the last 0.3 miles. splits 9:36, 9:28, 9:23, 9:02  avetage HR 118.

total running time 47:46. easy run with 0.1 mile up tempo near the beginning of 3rd, 4th, and 5th miles with each successive segment being faster. splits 9:52, 9:37, 9:32, 9:25, 9:20. average HR 112.

skipped bike because I am running a solo 5K tomorrow morning.

warmed up for 1.5 miles in 14:41. Did 6 striders during this warm-up.

ran a 5K all by  myself. goal was to go as fast as I could. Didn't get the 23:21 before our last mission but did better than I thought 23:47.9/  splits 7:43.0, 7:38.3, 7:32.9, 0:53.7.  ( was really spent by the last 0.11 and slowed) average HR 137.

cooled down 2.39 miles in 26:16 (pace 11 min/mile) avetage HR 111.

bike ride 35:37. average speed 13.5 mph, average HR 98.

super sore so recovery day with super slow run... total time 49:47. splits 10:09, 9:55, 9:59, 9:51, 9:54. average HR 109.

total riding time 34:47. average speed 13.8 mph. average HR 95.

total running time 67:18. still pretty sore. plan was easy but faster than yesterday.  splits 9:46, 9:31, 9:40, 9:46, 9:28, 9:38, 9:30. average HR 120.

total bike time 35:13. average speed 13.6 mph, average HR 105

still fighting the soreness in the left leg... run 47:20. took awhile to get warmed up.  splits 9:54, 9:38, 9:34, 9:13, 9:01. average HR 112.

bike ride 34:52. average speed 13.8 mph. average HR 98.

plan was to run 10 miles. I started out doing fine but then started having sharp pains in tendons behind my left knee. hurt so much that I walked home. It is time to take a break which I would have needed anyway since we depart next Tuesday for Mexico to serve in the Mexico City Temple .  total run time 20:22. average HR 112. bummed that I couldn't complete my last long run.

knee still bugging me

travel day to Mexico...no time to run.

walked 1.5 miles.  knee feels much better but not ready to run.