my exercise

total time 67:15. plan was easy run.  splits 10:03, 9:38, 9:31, 9:35, 9:40, 9:30, 9:19. ave HR 120.

total time 38:35. plan was slow 9:55, 9:47, 9:30, 9:24. ave HR 117.

total time 91:42. plan was 9:15 ish for first 5 miles then negative splits with the last 2 miles both under 9 minute miles.  splits 9:27, 9:13, 9:15, 9:18, 9:16, 9:05, 9:07, 9:15, 8:57, 8:50. ave HR 121.  successful run 46:29 then 45:13.

switched shoes early because I have been so sore. (this is almost 70 miles early which makes me think that I might find a shoe to replace the 1080). 

total time 37:17.  plan was easy with 3 striders during the last mile. splits 9:33, 9:23, 9:22, 8:59. ave HR 116.

bike ride to mom's house total time 42:46. I did alot of climbing starting at 6 miles. 5 miles splits 19:48, 20:25, 2:33. ave HR 105

total running time 64:24. plan was 4 x half mile. ran 1.25 miles warm up (with 2 striders for 30 seconds), then had 1.25 miles recovery in between intervals. Last half mile interval was from 6.5 to end of run.  splits 9:30, 2:16, 3:53, 9:40, 2:26, 4:01, 9:49, 2:31, 4:01, 9:50, 2:27, 4:00. ave HR 123.

total running time 38:20. goal was easy run splits 9:51, 9:32, 9:33, 9:24. ave HR 120.

total bike time 40:00. ave HR 99

total running time 65:45. goal was tos trt slowish but eventually run 9:20 pace. splits 9:49, 9:25, 9:36, 9:21, 9:18, 9:20, 8:54. ave HR 121. ave pace 9:24.

total bike time 45:56. splits 22:09, 22:00, 1:47 ave HR 104

total running time 38:36. goal was slow first 2 miles then pick up pace.  9:55, 9:54, 9:29, 9:18. ave HR 117.

total bike time 42:19. splits 20:53, 22:44, 0:42. ave HR 101.

total running time 100:20. goal was negative split with first half run at about 9:15 pace.  splits 9:17, 9:09, 9:12, 9:12, 9:13, 9:13, 9:06, 9:01, 9:05, 8:58, 8:54. ave HR 121 First half run in 50:40, second in 49:40

total running time 38:35. plan was easy run. splits 9:59, 9:44, 9:33, 9:20. picked up interference and ave HR was not accurate (read 169 but definitely not accurate!)

bike time 51:12. splits 21:17, 20:28, 9:27. ave HR 107.

total running time 63:25.  warmed up 1 mile then at 10 minutes started 45 seconds hard then 1:15 recovery. Finished 17th hard interval at about 4.94 miles then cooled down. splits 9:23, 8:12, 8:19, 8:37, 8:58, 10:14, 9:41. ave HR 127. This was a tough work-out.  For the first 2 miles by peak pace was right around 6:40 for the hard interval. However, by the 4th mile I was struggling to break 8:00 pace during the interval. Anyway... was a good work-out.  I found out that we are probably going back to Mexico in early November. I will use the rest of this month to prepare for a fast 5K time trial on 31 October.

total running time 38:55. easy run splits 9:56, 9:44, 9:32, 9:44. ave HR 110.

bike 49:10. splits 20:15, 19:35, 9:20. ave HR 104.

total time 66:09. plan was warm-up for 2 miles and then do a 3 mile tempo run. I was in the heavier shoes and really started slowing down.  i only did 2.5 miles then I went as ahrd as I could go for the last half mile. splits 9:50, 9:41, 8:22, 8:40, 4:31, 10:27, 10:14, 4:24. Ave HR 122

bike 50:17.  splits 22:07, 21:35, 6:36. ave HR 99

total time 38:47. easy run. splits 9:46, 9:49, 9:42, 9:31. ave HR 113

bike time 47:52. splits 21:23, 19:47, 6:43. ave HR 96

total time 1:45:06. I ran with my brother which is always enjoyable as we talk and get caught up.  at about 7.3 miles I took off on my own. splits 9:28, 9:30, 9:44, 10:03 (stopped for a break), 9:40, 10:05, 10:30, 9:31, 9:05, 8:46, 8:46. ave HR 114,

total time 38:45. easy run. splits 9:49, 9:49, 9:38, 9:29. ave HR 117.

total running time 62:33. Plan was warm-up for 10 minutes then 2 miles at 8 min pace alternating with 2 minutes of recovery at 9:30 to 10 min/mile pace. My last hard interval ended 36 seconds before I finished the 6th mile. I kept my faster interval fairly steady but over time the recovery interval slowed.. splits 9:25, 8:42, 8:29, 8:38, 8:38, 8:47, 9:54. ave HR 128.

total run 38:07. plan was easy run. splits 9:34, 9:32, 9:35, 9:26. ave HR 113

total running time 49:45. total elevation gain of almost 300 ft. splits show when running uphill versus down.  10:03, 10:47, 9:22, 9:23, 10:10. ave HR 120

total running time 38:29. plan again was easy run. splits 9:44, 9:39, 9:38, 9:28. ave HR 118.

total bike time 19:23. 5 mile split 19:02. ave HR 113.

total running time 80:24. plan was to run sub 81 minutes as evenly as possible. splits 8:57, 8:52, 8:57, 8:59, 9:00, 8:54, 8:59, 8:56, 8:52. ave HR 128

total time running 38:56. plan was easy running... splits 10:03, 9:44, 9:39, 9:30. ave HR 117

total bike time 21:44. 5 mile split 21:24, ave HR 101

total time 65:09.  plan was 2 hard half miles at 2 miles and at 4.5 miles.  splits 9:25, 9:21, 3:32, 9:44, 9:45, 3:44, 10:06, 9:31. ave HR 118.

total time 38:27. easy run splits 9:46, 9:38, 9:35, 9:28. ave HR 116. 

total time 37:52.  easy run splits 9:38, 9:25, 9:24, 9:24. ave HR 121.

total time 37:47. easy run 9:31, 9:36, 9:27, 9:13. ave HR 119.

warm up in NB 1080... 2.7 miles  total time 25:42. splits 9:43, 9:41, 6:19

5K time trial solo in racing flats total time 25:15. goal was 8 min pace. splits 7:58, 8:00, 8:19, 0:58. ave HR 136. liked the effort but disappointed I couldn't hold the pace.

5.19 miles with 4.92 in NB 1080... total time 52:13. splits 10:46, 9:58, 10:03, 9:50, 9:45, 1:52. ave HR 115.