my exercise

total time 58:41. plan was warm-up 1 mile then repeat 1K intervals with 1 minute standing recovery in between each. the 1 minute was NOT on the clock.  felt pretty good although this was hard... splits 9:27, 7:39, 7:37, 7:51, 7:57, 8:06, 10:04. ave HR 133.

next time I might put include the 1 minute rests in the time so I can get interval times for each kilometer. if I had done this today it would have added 7 minutes to the time... 65:41.

total running time 39:05. plan was 9:45 pace. splits 9:57, 9:42, 9:39, 9:47. ave HR not accurate

20 minutes on exercise bike. ave HR 99

15 squats, 40 lunges, 10 croos overs each way, 20 high knees.

total running time 66:27. plan was warm-up for 2 miles and then run 45 seconds hard with 75 seconds recovery. Do this for 3 miles and then cool down another 2 miles. actually started at 19 minutes which was slightly before 2 miles.  splits 9:45, 9:26, 8:38, 9:06, 9:03, 10:23, 10:05. I was really tired and actually stopped for about 30 second at 37:50. After this was over I stopped briefly again. ave HR 127. tough work-out. 

total running time 38:46. plan was to run easy.  splits 9:54, 9:45, 9:32, 9:34. ave HR 119.

exercise bike for 20 minutes.

20 squats, 20 cross over walks, 40 high knees. 40 lunges.

total running time 103:58. I ran first 7 with my brother Mike. I then did the last 4 on my own. splits 9:34, 9:27, 9:48, 9:54, 9:50, 9:57, 9:58, 8:50, 8:59.8, 8:50, 8:50. ave HR 115. 

total running time 38:01. plan was easy run in about 9:30 pace. splits 9:42, 9:33, 9:20, 9:26. ave HR 118.

exercise bike 20 minutes. ave HR 106.

20 squats, 20 cross over walks. 40 high knees, 40 lunges.

total running time 63:38. Plan was for 3 hard half miles. I warmed up for 2 miles (2 striders at 1.6 adn 1.8 miles) then went hard for half mile, recovery for 1.25 miles then second hard half mile. then 1.5 miles recovery followed by last hard half mile. then 0.75 mile cooldown. I had brief stops, off the clock, before and after each half mile. splits 9:20, 9:03, 3:33.7, 9:36, 2:29, 3:38.6, 9:44, 4:56, 3:43.9, 7:33. ave HR 123.

20 high knees and 15 back extenders.

total running time 38:57. goal was to run easy. splits 10:02, 9:44, 9:33, 9:37. ave HR 117. 

10 cross overs, 40 lunges, 30 high knees

total time 66:16. it was raining pretty hard. the plan was hard 0.25 mile at the beginning of each mile 1 through 6. I was running in my heavier shoes and got waterlogged pretty quick. splits 10:09, 9:11, 9:18, 9:25, 9:26, 9:23, 9:24. ave HR 125.

15 squats

total time 39:06. plan was slow and easy. splits 10:12, 9:50, 9:39, 9:25. ave HR 115.

10 cross overs each way, 40 lunges, 30 high knees.

total tim 99:37. plan was first 7 miles in about 9:10 pace then last 4 in sub 8:50 pace.  splits 9:23, 9:10, 9:11, 9:09, 9:11, 9:14, 9:12, 8:48, 8:50, 8:41, 8:47. ave HR 121. very pleased with this workout.

15 squats

total time 38:37. plan was easy run. splits 9:56, 9:43, 9:31, 9:27. HR not accurate as picked up interference.

20 minutes on the exercise bike. ave HR 96.

10 cross overs each way, 40 lunges 30 high knees.

total time 58:42. plan was the 1K workout with 1 minute rest in between. I did this workout exactly 2 weeks ago. It was too soon to do again. warm-up for 1 mile then 8 1 K intervals the 1 mile cool down. splits 9:33, 7:41, 7:39, 7:50, 8:04, 8:20, 9:37. it was 1 second slower than 2 weeks ago but the interval portion was 24 seconds slower than 2 weeks ago. ave HR 130.

total time 38:57. plan was an easy run. It was 36 degrees outside. splits 9:55, 9:44, 9:37, 9:41. ave HR 116. 

10 cross overs each way. 20 lunges. 30 high knees. 

total time 65:23. plan was to warm-up for 18 minutes then to run 1 minute uptempo 3 minutes recovery. I originally planned to do this for 4 miles but ended up cutting it short. I had brief rests at 38 minutes and at 46 minutes. I ran the last hard minute starting at 46 minutes. splits 9:45, 9:07 (I did 2 striders before starting the intervals), 8:56, 9:05, 9:05, 9:33, 9:52. ave HR 128. 

total time 38:02. easy rn splits 9:47, 9:33, 9:21, 9:22. ave HR 121.

20 minutes on exercise bike

10 cross overs each way, 40 lunges, 30 high knees. 15 back extenders.

total time 80:43. plan was 9:10 pace but uptempo mile at 3 miles and 6 miles. on the fly I decided to run the last half mile hard.  splits 9:22, 9:11, 9:10, 8:22, 9:04, 9:12, 8:27, 9:16, 4:35, 4:06. ave HR 121

total running time 38:51. plan was easy running. splits 9:51, 9:40, 9:38, 9:43. ave HR 121. really pretty cold.

20 minutes on the exercise bike.

10 cross overs each way.

total time 47:09. plan was 2 quarter miles hard. did this at 1.5 and 3.25 miles.  splits 9:33, 4:32 (one strider for 0.05 miles), 1:47.0, 9:48, 4:56, 1:46.5, 9:43, 5:04. ave HR 117.

total time 40:04. plan was super easy run. splits 10:07, 10:06, 9:54, 9:57. ave HR 115.

warm-up 2.56 miles. total time 24:58. had 4 striders during this warm-up.

5K time trial with Andrew pacing. time 24:23.5 splits 7:51.7, 7:51.0 7:52.4, 0:48.4  ave HR 135. My plan was 7:55 x 2 then speed up a lot with the goal of 24:15. I was a little bit ahead of my plan through 2 miles. I didn't have that extra gear that I thought I might have. It was a very even run.

2.45 mile cool down. already very slow. 25:30 total time. ave HR 116.

total time 39:14. easy run. really sore at the start.  splits 10:17, 9:52, 9:40, 9:25. ave HR 118.

total time 100:02. Plan was 9:15 pace for 9.5 miles then speed up. splits 9:27, 9:15, 9:12, 9:14, 9:14, 9:18, 9:11, 9:12, 9:14, 9:01, 8:45.  felt really good. ave HR 121.

10 cross overs each way

total running time 39:02. ran in Henderson, Nevada early in the morning. splits 10:03, 9:48, 9:40, 9:31. ave HR 117.

total running time 55:21. plan was to run first 3 miles with grandkids. They run pretty quick at first. I slowed down once I was on my own. splits 8:58, 9:03, 9:21, 9:13, 9:21, 9:26. ave HR 121. ran in Alpine, Utah.

total time 44:16. plan was easy with grandkids. splits 9:14, 9:37, 9:58, 10:27, 4:59. ave HR 115.

total running time 40:32. splits 9:59, 10:01, 10:06, 10: 27.  ave HR 125. really cold outside