my exercise

total running time 37:38. goal was sub 9:30 pace.  splits 9:27, 9:28, 9:28, 9:15. ave HR 123.

bike time 22:24 (forgot to stop the watch) 5 mile split 20:56, 1:28 (probably around 20-25 seconds for the 0.06 miles but forgot to stop the watch). ave HR 104.

total running time 65:32. plan was 9 minute warm-up them alternate 1 min tempo with 2 min recovery. Tempo pace was 7:50 for the first 2 miles then slowed. recovery pace was between 9:45 to 10:15 pace. last mile cool down. splits 9:32, 8:58, 8:59, 9:07, 9:15, 9:14, 10:27. ave HR not accurate because about 8 minutes it was pegged at HR=160.

total running time 38:16. goal was 9:40 pace. splits 9:38, 9:38, 9:30, 9:29. ave HR 121.

total bike time 20:38. 5 mile split 20:10 then 0.28 seconds. ave HR 101

total running time 63:10. Plan was to run faster each mile through 6 or 7 depending upon how i felt. Goal was 9:15 first mile then 9:05, 9:00, 8:55, 8:50, 8:45, ??. my splits were 9:14, 9:04, 8:59, 8:55, 8:49, 8:38, 9:31. I decided around mile 4 that I would use the last mile as a cool down. I ran really slow for about 0.26 miles then ran around 9:20 pace for the last 0.74 miles. heart rate for the first 6 minutes or so was around 130 then it dropped a lot and gradually increased. ave HR 123.

total running time 39:35. plan was 10 minute miles for first half then speed up slightly. splits 10:01, 10:02, 9:59, 9:31. ave HR 114.

total time104:24. plan was 2 miles warm-up in 9:30 pave then half mile hard then 2 miles recovery then half miles hard then 2 miles recovery then half mile hard then 2 miles revoery then half mile hard then 1 mile cool down. plan was hard half in 4 minutes and recovery time in 9:30. did ok until the last 2 mile recovery segment and the last half mile hard.  splits 9:26, 9:24, 4:02, 9:30, 9:26, 4:00, 9:35, 9:30, 4:08, 10:07, 10:20, 4:20, 10:35. ave HR 123. 

total running time 36:58. plan was easy. felt pretty good. last 0.25 I went hard.  splits 9:30, 9:19, 9:18, 8:51. ave HR 113.

total running teim 64:53. first long run in a while with the ehavier shoes. thought I would run around 9:20 pace for 5 and then speed up. splits 9:34, 9:20, 9:15, 9:19, 9:22, 9:14, 8:49. ave HR 126.

total time 38:03. plan was easy run. early as I had a dentist appointment at 7:40 am.  splits 9:39, 9:29, 9:29, 9:26. ave HR 111.

total running time 62:03. plan was 9 min warm-up then 1 min up-tempo alternating with 2 minutes recovery through the 6 mile mark then 1 mile cool down. I did this work-out on 3 Nov in heavier shoes, but this time in lighter shoes. splits 9:18, 8:40, 8:35, 8:31, 8:39, 8:45, 9:35. ave HR 125.  What a difference a week makes! about 3 minutes 30 seconds faster for the total time. it was cold! 

total running time 37:43. plan was 9:30 pace. splits 9:33, 9:26, 9:22, 9:22.  HR had some interference so not accurate.

total running time 1:42:17. plan was warm-up mile then 9:20 through 9 miles and run the last 2 at 9 min pace.  splits 9:32, 9:13, 9:21, 9:20, 9:24, 9:17, 9:18, 9:20, 9:22, 9:10, 9:01. ave HR 126.

total running time 38:21. goal was 9:40 pace but felt pretty good . splits 9:44, 9:31, 9:35, 9:31. ave HR 118.

total bike time 20:43. 5 mile split 20:13. then 29 seconds. ave HR 105.

I have been doing some core but forgot to document. 15 squats, 40 lunges, 20 back extenders. started doing  cross overs... this may be the secret to getting rid of my soreness. I am cautiously optimistic. 

total running time 63:40. plan was 2 mile warm-up then 3 miles tempo run then 2 mile cool down. Intended to run 8:30, 8:20 then try for sub 8. Got carried away on mile 2 and then mile 3 hurt. splits 9:41, 9:38 (did 2 striders), 8:22, 8:07, 8:06, 10:02, 9:43. HR not accurate as I had some early interference.

total time 38:29. plan was 9:40 pace.  splits 9:44, 9:41, 9:37, 9:27. HR again not active.

15 squats, 20 lunges, cross overs right and left, 20 back extenders.

total running time 64:16. plan was 5 minute warm-up then 2 minutes hard followed by 3 minutes recovery. splits 9:31, 8:49, 8:52, 9:01, 9:16, 9:21, 9:26. ave HR 130.  4th, 5th, and 6th miles didn't have 2 full hard segments in each mile. Last mile did but the recovery segments were slow.

total bike time 20:39  5mile split 20:11, the 27 seconds. ave HR 111

total running time 39:46. plan was 10 minute pace and keep HR low as long as possible. splits 10:06, 10:07, 9:50, 9:43. ave HR 114.

total bike time 20:32. 5 mile split 20:06. the 26 seconds. ave HR 107.

15 squats, 20 lunges, cross overs right and left, 20 back extenders. the cross overs are left leg over right followed by a slide step and then repeat the length of our long hall in the house the back the other way with right leg over left followed by a slide step. In 1 week of adding this to the other things my extreme leg soreness is almost gone. I AM SO EXCITED ABOUT THIS!!

total time 80:21. plan was 3 miles at 9:15 pace then 9:00 pace for 3 miles then 8:45 pace for the last 3 miles. I haven't been feeling completely well so I wasn't sure how this would go. I was pleasantly surprised. splits 9:10, 9:04, 9:03, 9:04, 9:05, 8:50, 8:48, 8:42, 8:35.  ave HR 123. The symptoms I am having are headache and mild body ache. I awoke at 4 am. For peace of mind I went and got tested for covid at 5:20 am. I left on my run about 6:30.  It is doubtful that I ahe covid again but I had to know with Thanksgiving coming up.  

note... I decided to only run 9 miles because I want to taper slightly for a 5 K turkey trot next week (will be a solo time trial again).

total running time 37:47. plan was 9:30 pace easy run. splits 9:32, 9:25, 9:27, 9:24. HR not accurate because first 5 minutes or so it was registering mid to high 130s which was not correct.

15 squats, 40 lunges, 10 cross over to the left and 10 more to the right

total time 47:13. plan was to run two hard quarter mile repeats. One at 2 miles and then again at 4 miles. splits 9:47, 9:26, 1:46.5, 9:44, 7:19, 1:45.0, 7:26. ave HR 122 but this also may hae included some interference.

total time 37:58. plan was easy at 9:30 pace. splits 9:39, 9:28, 9:28, 9:23. ave HR 114.

15 squats, 40 lunges, 10 cross over to the left and 10 more to the right

the other 4 miles were run in my racing flats.

warm-up 26:09 2.6 miles. 10:04 pace. Did 4 striders during this time. HR not accurate as picked up some interference.

5K (3.1 miles) with Andrew helping me pace. 24:39.5  plan was around 8 min/mile pace for 2 miles and then try to go faster. splits 8:02.4, 7:57.0, 7:51.6, 0:48.5. ave HR was 137. This felt good and easy for the first mile while the last mile felt hard. I was sore from having worked outside at my mom's house for 3 days. I think I could have run even faster without the soreness from working. I'll do another 5K leading up to Christmas.

cool down 2.3 miles in 24:49. I was feeling really sore. This was 10:47 pace. Ave HR 113.

total time 37:15. plan was easy run. I ran easy but the times look faster than my effort. splits 9:28, 9:20, 9:14, 9:13. HR info was not even close to accurate (gave an average of 168). 

15 squats, 40 lunges, 10 cross over to the left and 10 more to the right

total time 1:42:14. plan was to average 9:20 for the first 3 then try to speed up a little and the miles 8 and 9 run 9:05 prior to goiing sub 9 the last 2 miles.  I came close to the plan for miles 1-9 but not even close for miles 10 and 11.  splits 9:34, 9:16, 9:13, 9:15, 9:13, 9:17, 9:11, 9:07, 9:12, 9:20, 9:36. ave HR 127.

total running time 38:25. Goal was 9:40 pace- easy!  splits 9:40, 9:34, 9:35, 9:36. average HR with interference the first 5 minutes.

stationary bike as it was still pretty cold outside. 20 minutes. average HR 103.

15 squats, 40 lunges, 10 cross over to the left and 10 more to the right