my exercise

total time 43:28.  easy run 9:26, 9:09 (downhill), 9:19, 9:33 (uphill), 6:02.

total running time 72:14.  ran a ladder after 20 minute warm-up 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1.  splits 9:32 (flat), 9:12(downhill), 8:43 (rolling), 9:04 (rolling mostly uphill), 8:36 (rolling mostly downhill), 8:32 (rolling), 9:06 (uphill), 8:27, 1:03.

total time 33:13.  easy run.  splits 9:31, 9:30, 9:28, 4:44

total time 55:03.  after 5 minutes warm-up ran 1 minute hard, 3 minutes recovery; splits 9:17, 8:45, 9:03, 9:01, 9:05, 8:56, 0:57

total time 55:54.  steady run... 9:24, 9:05, 9:12, 9:04, 9:08, 9:04, 0:57

total time 29:42... easy run splits 9:42, 9:24, 9:35, 1:01

45:00.  started gradually and then purposely sped up splits 9:27, 9:11, 8:35, 8:17, 8:24, 1:06.

1.08 miles in 10:42

10 minutes on the exercise bike

1.05 in 10:29

total time 64:41.  I ran  hard mile for mile 3 and for mile 6 then I did hard half to finish (6.7 to 7.2).  splits 9:04, 9:06, 8:03, 9:28, 9:20, 8:24, 6:59, 4:18 (this was as hard as I could go).

total time 55:52.  easy run splits 9:14, 9:06, 9:08, 9:12, 9:09, 9:07, 0:57.

torreon running...cold... total time 28:44.  steady run splits 9:14, 9:03, 9:02, 1:26.

total time 21:21.  easy run splits 9:09, 9:00, 3:12.  in Torreon.  temp 35 degrees

I walked for about 30 minutes in the halls in the hotel.  It was 28 degrees outside in Durango and I didn't have it in me to go out there.

total time 40:19,  splits 9:36, 9:21, 8:51, 8:11, 4:20.  back at the MTC for 1 day.

in Queretaro.  time limited... total time 56:29.  splits  9:23, 9:21, 9:08, 9:04, 9:14, 8:51, 1:29

esay run total time 38:12,  splits 9:24, 9:14, 9:17, 9:21, 0:56

total time 54:56.  plan was easy for first 3 and then 8:50 pace for the next 3.  Didn't quite make it.  splits 9:14, 9:02, 9:02, 8:53, 8:53, 8:58, 0:58.

ran 1.05 in 10:39

15 minutes on exercise bike

weights... 5lbs 10 reps 4 different muscle groups upper body

ran 1.05 in 10:25

very easy day on purpose

warm-up 1.03 miles in 9:52.

race was against myself splits 7:39, 7:57.5, 8:14.9, 0:56= 24.47.4 for 3.11 miles  kinda wish I would have seen what I could do going out about 8:00 first mile... would I have slowed like I did?  this was still about a 7:58 pace which is better than I thought I could do.

cool down 10:38.7

1.05 miles in 10:36

15 mintes on the exercise bike

1.05 miles in 10:07

total time 76:56.  plan was 9+ miles but wasn't feeling great and decided to cut it short.  Plan was 6 miles steady then try to spead up but actually did the speedup during the 5th mile and gradually thereafter.  Splits 9:20, 9:10, 9:09, 9:08, 9:04, 8:58, 8:38, 8:35, 4:54.

total time 47:54.  easy run.  average heart rate 124.  splits 9:26, 9:15, 9:21, 9:20, 9:33, 0:59.

total time 54:20.  alternated 1.5 miles steady with 0.5 miles hard.  messed up at one point with hitting the split button.  splits 9:04, 4:30, 3:54, 9:09, 4:47 (0.52), 3:55, 9:17, 4:27 (0.48), 4:02, 1:17.

total time 47:08.  easy run splits 9:16, 9:11, 9:15, 9:08, 9:18, 1:00

in Bolivia accompanying a struggling missionary home.  no time to run.

after almost 48  hours of traveling I took a 3 hour nap and then tried a long run.  It was 3:45 in the afternoon and about 18 degrees warmer than my last run.  I wasn't trying to push at all and the first 4 miles felt easy but then I struggled.

total time 74:02.  9:16, 9:13, 9:05, 9:01, 9:21, 9:40, 10:02, 8:24