my exercise

30 minuts on the exercise bike 9.38 miles.  Not pushing it as my calf is still pretty sore.

another 30 minutes on the exercise bike 9.38 miles.  Calf is much better.  I am hoping I can run on Saturday the 8th.

I was pretty sore today but ran anyway as it was too nice of a day to pass up.  ran 37:07.  Iced and ibuprofen afterwards.

ran again.  On Sunday I thought there was no way I was going to be able to run today but I actually felt better after I ran.  I iced and applied heat before I ran.  total time 36:07.

I was surprised that I was able to run again.  ice and heat before the run may be the trick.  the achilles is still a bit tight but nothing like before.  total time 35:32.  same route all three times this year.  I am starting to get more optimistic that I have found a way to work through this and still run.

exercise bike- easy- 35 minutes- 10.83 miles

short on time.  continue to feel pretty good regarding achilles.  total time 27:24.

Saturday run in the light of day.  the weather was awesome!!  I ran farther and am a little sore but really not bad.  total time 46:49.

ran early.  total time 38:02.  achilles tighter than last week.

had more time to warm up.  even though things were tight I was able to push a little harder.  same route as yesterday in 37:38.

total running time 37:32.  feeling better.

ran with my brother Mike...once again nice to run in the light.  we ran the loop in 45:45.

total time 36:50.  still some soreness.

total running time 41:06.  I pushed this run.  at one point the usual mile that I ran was 8:35 which is the fastest I have gone in almost 2 months.  I was really sore all day after this run.

35 minutes exercise bike 11.54 miles.

total running time 39:41.  feeling pretty good.

out and back.  longest run in awhile.  leg felt ok.  turned around at 26:45 with total run time of 53:52.  doing ok.

total running time 42:52.  still ice and heat before every run.

total running time 45:35.  I am beginning to feel stronger.

35 minutes on the exercise bike.  11.45 miles.

it was quite cold this morning.  it took me quite a while to warm up.  I hit the turn around in 21:53 but finished the run in 42:31.  The mile coming back was in 8:33.  I saw a podiatrist yesterday and discovered that I have a bone spur in my left heel.  I have started the process of getting new orthotics and was shown new stetches to do.

ran midday when it was mid 50's.  turned around at 27 minutes even.  felt heavy legs during the entire run.  i worked for an hour and a half in the yard and it affected me.  total running time 54:12.

total running time 42:14.  Turned around at 21:35 and came back quite a bit faster.  starting to feel lots better.

total running time 45:04.  felt pretty good.  temperature is warming up.

30 minute exercise bike- 10.2 miles

different route so distance is a guess.  running time 43:38.  I ran in the evening and watched the sun go down while I was running.  It was really nice.  I may run more in the evening for awhile.

53 minutes even.  Is tarted out much slower than usual and after a mile started picking up the pace.  at the end I was surprised how quickly I finished the run compared to alst Saturday.

total running time 45:02.  The mile after I turned around was 8:26.  This felt good.

not running today.  started feeling bad yesterday afternoon and this morning I feel really achy.  bums me out because I was hoping tog et more than 80 miles this month.

decided to skip the exercise bike and run to keep the miles up.  hopefully my knee will forgive me.  total running time 36:24.

it is warming up in the morning.  didn't use gloves this morning.  still ran with one short sleeve adn one long sleeve shirt on.  total running time 47:47.  Turned around at 24:47 and rturned in 23 mintues.  mile just before the turn around in 9:10 and just after in 8:15.  I felt pretty good.

first run in a long while that was this long.  turned around at 30:31 and came back in 30:07.  was really struggling at the end.   I am going to be sore. 

total running time is 38:22 minutes.  was really tight this morning.

total running time 36:44.

31 minutes on the exercise bike.  10.17 miles.

total running time 39:29.  pushed the second hald of the run.

total running time 59:51.  out in 30:05 back in 29:46 with most of the difference being running the first segment 14 seconds slower on the way out.  it was 64 degrees when I finished and hotter than I am used to.

total running time 42:14.  out in 21:32 and back in 20:42.  ran really early because I am traveling after work to Denver.

total running time 40:15.  Rna in Denver adn the distance is a guess.  Iw as really sluggish initially and then the altitude hit me.

ran for the first time in my new orthotics.  lighter.  I slept really well too so the run went well.  I turned around at 24:17 and finished in 47:14.  I am almost over this injury and it feels really good.

total running time 71:36.  36:35 out and 35:01 back.  Ran in my new orthotics for the second time.  I was pretty sore initially.  this is the longest run in quite some time.  I am feeling good about my fitness and my recovery from the injury.

short on time.  total running time 36:27.  Pushed the second half.  morning was 62 degrees.  it is already warming up.

felt really good this morning.  total running time 46:42 with 24:10 out and 22:32 back.  I am feeling stronger and my legs less sore. The mile just before the turn around was 8:45 and just after 8:30.  It was after that that I really started picking up the pace.

35 minutes on exercise bike- 11.16 miles

total running time 40:56.  Turned around at 21:14 went back in 19:42.  felt good to ramp up the speed.  2 hours later I am really sore.

I dropped off thec ar at the honda dealership and then ran home.  distance is a guess.  I was on target for a much faster time as I ran around 8:45 pace for awhile.  I didn't sleep as well as i would have liked and it was getting warm already.  I slowed down to around 10 minute pace for the last mile and a half or more.  Total running time was 72:50.

total running time 36:49.  ran early.  still cool in the mornings.

total running time 46:42.  23:53 out and 22:49 back.  went out faster so the way back was a bit harder.

35 minutes exercise bike.  11.37 miles.

total running time 40:52.  Out in 21:14 and back in 19:38.  mile before turnaround 8:45 and mile after turn around 8:17.

total running time 69:44.  Out in 35:34 and back in 34:10.  The place where I am pretty sure it is a mile on the way out was 8:58 and on the way back was 8:25.  Just 2 weeks ago I was around 2 minutes slower.  I am pleased with my progress.

total running time 36:21.   windy...hard to run well.

total running time 46:36.  I had to adjust the route slightly because I was picking up alot of mud due to the rain yesterday.   24:13 out and 22:23 back.

exercise bike.  35 minutes.  11.11 miles.

total running time 40:55 miles.  turned around at 21:14.  back in 19:41.

total running time was 66:11.  out in 34:05 and back in 32:06.  thought I was running 7.5 but then mapped it with the car.  altitude and cold weather must have got to me more than I realized.

total running time 36:20.  I was pretty tired as we got home from Utah about 9:40.  I head for the airport again tomorrow for a one day trip to California.

total running time 46:17.  Out in 23:38 and back in 22:39.  I felt really good going out and was surprised at the turn around time.  However, I was unable to speed up as much on the way back.  good workout.  now it is off to LA for one night for work.

total time 40:58.  out in 21:16 and back in 19:42.

total running time 69:30.  Out in 35:42 back in 33:48.  pace points as follows:

out     back

3:08   2:48

4:35   4:30

4:53   4:33

8:57   8:19

8:34   8:13

5:36   5:26

total running time 38:58.

total running time 46:07.  Out in 23:42 and back in 22:25.  the mile out was 8:39 and felt easy.  The mile back was 8:06.  I pushed it all the way back and was pretty tired at the end.  I am feeling good about my progress.

35 minutes exercise bike.  12.47 miles.  went hard.

total running time 45:55.  I felt tight from eysterday's workout so I figured I would go out slower.  For some reason I didn't.  turn around was 23:17 (25 seconds faster than Tuesday).  I didn't speed up as soon because of the faster pace.  However, when I did speed up I struggled.  back was 22:38.  still faster overall.  mile out 8:29 and back 8:23.  The next segment was 22 seconds fater on the way back but then I struggled for just minimal negative splits.

total running time 51:52.  Turned around at 26:31 and back in 25:21.  The distance is a guess because it wsa raining pretty hard so i couldn't go my usual route.

total running time 35:52.  I am on call and I was pretty tired but I still pushed it.

total running time 37:52.  I pushed the whole run. 

total running time 40:04.  Out in 21:12 and back in 18:52.  I really pushed it going back with splits of 7:56, 4:07, 4:09, and 2:40.  I felt really good.

total running time 72:50.  I ran the 8 miles and then the 0.3 quite slow as a cool down.  I wanted to surpass 22 miles for the week too.  I finished the 8 miles in 68:47.  I was dead when I finished.  i turned around at 34:56 and then came back 1:05 faster for a 33:51.  I had a hard time speeding up.  it was warmer plus I had gone out faster.  it was a good workpout.

total running time 45:58.  warmed up for about 10 minutes and then went hard.  I felt good.

total running time 39:49.  out in 20:48 and back in 19:01.  mile out 8:43.  mile back 7:55.

in Provo...total running time 51:55.  ran to the track and then did 3200 (8:28 and 8:31) then ran back to Ryan and rondy's apartment.

total running time 65:21.  out in 32:21 and back in 33 minutes.

total running time 35:03.  I was trying to break 35 again but just didn't have it this morning.

total running time 41:22.  I woke up at 3:30 AM with a calf cramp.  I decided that I couldn't puhs it today.  I turned around at 21:12 and the came back in 20:10.  hopefully that was conservative enough.

short on time but rode exercise bike hard for 15 minutes. 5.49 miles

total running time 45:55.  out in 23:46 and back in 22:09.  mile out in 8:40 and back in 8:10.  I am tired.  going to Denver later today for a medical conference.

on a treadmill in Denver.  It was in the 20's and I forgot a hat so I stayed indoors.  I went through 6 miles in 52:30 but then really had fatigue hit me.  total running time was 61:53.  Like everyone, I prefer to run outside.

total running time 42:07.  On the treadmill again because it was really cold outside.  I tried to run at 8:34 pace but couldn't sustain for long.  at 4.5 miles I slowed to slower than 10 minute mile pace.  I am going outside tomorrow no matter what the temp.  Leave Denver late tomorrow afternoon.

total running time 46:50.  The distance is a guess based upon my pace on the treadmill.  I actaully think I went farther but I am not sure how much the altitude affected me.  It is so much better to run outside!!

total running time 40:52.  I have been really tied and I started out pretty slow.  I turned around at 21:28 and came back in 19:24.

I was really well rested this morning.  Iwent out at what I thought was an easy pace but came through each time check too fast.  I deliberately thought I had slowed at the mile check point but then ran an 8:28.  I kept it feeling easy and turned around at 34 minutes.  My time checks were progressively slower all the way back.  i planned on trying to run 69 but the wheels just kept coming off as it got warmer.  the split on the way back was 36:39 for a total running time of 70:39.  worse than that I feel beat.  I am going to have to start running real early even on Saturday.

total running time 35:41.  started out slow and sore.

decided it was time for speed work.  total running time 47:02.  warm-up 0.8 miles.  then 7 x 400 with 400 recovery (1:50, 1:51, 1:54, 1:54, 1:54, 1:54, 1:52).  recovery laps were anywhere from 2:18 to 2:27.  then 0.8 cool down.  need to lose some weight in order to speed up.  I have gained at leats 5 lbs since I retired from the army.

exercise bike for 20 minutes.  hard.  7.38 miles.

Evening... we did an "amazing race" for youth activity.  I ran about 1.6 in Tevas.  not good.

really sore starting out.  total running time 40:35.  out in 21:21 and back in 19:14.  mile out 8:49 and mile back 8:06.

total running time 57:32.  Turned around at 29:03 and back in 28:29.  Heat got to be the last mile.  I left just before 6 and it was 67 degrees outside.  mile out was 8:36 and the  one back was 8:06.  After that I struggled a bit.

total running time 35:14.

total running time 38:06.  Ran to track and then did 10 x 200 with 200 recovery.  200s in 53,53,54,54,54,53,53,54,57,52.  recovery 69-72 except 1:20 after the 9th one.

exercise bike 20 minutes 6.17 miles

total running time 40:43.  turned around at 21:18 and back in 19:25.  feeling really sore.

total runing time 70:17.  I tried deliberately to go out slower and turned around at 35:21.  I was hpoing to break 70 minutes but my right shin really started hurting.  I came back in 34:56.  two weeks ago I ran this run and turned around at 34 minutes but then really died.  right now I am really sore during the whole run and now with right lower leg pain.  it is frustrating.  I guess I added the speed work too quickly.  next week I am going to reduce the volume and reduce the intensity and see if that helps.

right shin really bothering me.  walking with a limp.  no way can I run.  30 min exercise bike 9.53 miles.

30 min exercise bike 9.45 miles.

30 min exercise bike 10.24 miles

leg not 100% but really wanted to see how I would do icing before an after a short run.  total time 9:18.

total running 2.9 in 28 :24.  My leg really hurt and got worse as I ran despite feeling fine after icing before I ran.  I walked 0.3 to finish it.  Not sure what I have done but it is very frustrating.

last week I went camping with the Venture group. I am injured and didn't run. Ia ctually limped quite a bit with all the walking we did.  I am feeling better but won't attempt to run until I know that I am healed.  I rode the exercise bike this morning for 35 minutes- 11.41 miles.

exercise bike this morning.  35 minutes 11.89 miles.  I am steching my gastroc like Dr McKay showed me.  hopefully that will help my feet.

swam for 10 minutes in the morning using the tether to hold me in place.

in the evening I rode the exercise bike for 25 minutes.  different bike as I was at the rec cneter with a youth group so distance didn't correlate.

rode exercise bike for 35 minutes distance 12.04 miles.  then swam for 10 minutes.  This swimming workout is difficult and I am pretty sore.

exercise bike 35 minutes.  I listened to conference rather than reading scriptures and thus went faster and farther- total miles 12.58.

in the evening I swam using the harness.  I swam 13 minutes and was pretty tired afterwards.

rode the exercise bike for 35 minutes.  did not push as much because I went hard yesterday.  distance was 11.94 miles.

swam on the tether this morning for 15 minutes.  It seems like this will be a good workout for me.

exercise bike for 35 minutes.  First 30 minutes steady and last 5 minutes really hard.  distance 11.99 miles.

exercise bike 35 minutes.  First 30 minutes steady and last 5 minutes up tempo.  distance 11.48 miles.

My leg doesn't hurt at all to walk.  Now the question is how soon I will start running?

exercise bike in park city.  35 minutes.  12.5 miles.

25 minutes on ellipitical.  different workout.  not sure how dsitance correlates but was about 2 miles.

20 minutes on thee xrcise bike.  7 miles.

back in Arizona.  lots of work to catch up on.  I swam for 10 minutes on the tether.  I was really tired.

30 minutes on the exrcise bike.  9.87 miles.  I then immediately went and swam for 10 minutes on the tether.

ecercise bike for 35 minutes (12.33 miles).  I them used the swim pro (tether) to swim for 10 minutes.  Doing these back to back is turning out to be a really good workout. My leg has been pain free for a week with walking.  trying tod ecide when I am going to try running again?

well.  I am frustrated.  I hadn't felt any pain for a week and a half but I tried to run and it started hurting almost right away.  I must have a stress fracture.  I amde the run short and then rode the exercise bike for 20 minutes and swam for 10 minutes.

swan for 10 minutes in the morning.

exercise bike for 30 minutes. 9.65 miles

10 minute swim in the morning.

10 minute swim in the morning.  using he swim pro plus it feels like much more of a workout!

exercise bike for 25 minutes.  8.2 miles.

10 minutes of swimming against resistance.

10 minutes of swimming against resistance.

10 minutes of swimming against resistance.

10 minutes of swimming against resistance.

30 minutes on the exercise bike.  10 miles.

30 minutes on the exercise bike 10.08 miles.  10 minutes wimming on the tether in the pool.

45 minutes on the exercise bike 15.17 miles.  10 minutes swimming on the tether in the pool.

10 minutes swimming on the tether.

30 minutes on the exercise bike- 10 miles.  then 10 minutes swimming on the tether.

exercise bike for 45 minutes...15.16 miles. then 10 minutes swimming on the tether.

10 minutes swimming on the tether.

10 minutes swimming on the tether.

10 minutes swimming on the tether.

ran 1 mile in 9:42.  Leg is bothering now.  I need to go find a sports medicine doctor.

rode the exercise bike for 15 minutes- 5.45 miles.  also swam 10 minutes on the tether.

10 minutes of swimming on the tether.

30 minutes on exercise bike 10.05 miles then 10 minutes swimming on the tether.

10 minutes swimming on the tether.

confirmed yesterday that I have a stress fracture that is not healing.  Can't run for at least another 2 months and need to figure out how I can stop stressing my leg. 

I did 32 minutes of water running followed by 10 minutes of swimming on the tether.

10 minutes swimming on the tether.

10 minutes swimming on the tether and then 30 minutes of water running.

10 minutes swimming on the tether.

10 minutes swimming on the tether then 30 minutes water running.

10 minutes swimming on the tether then 30 minutes of pool running.

10 minutes swimming on the tether

10 minutes swimming on the tether then 30 minutes of pool running

10 minutes swimming on the tether

30 minutes of pool running then 10 minutes swimming laps in Nevada

10 minutes swimming on the tether

10 minutes swimming on the tether

10 minutes swimming on the tether and then 30 minutes pool runnning

10 minutes swmming on the tether

10 minutes swimming on the tether and then 30 minutes pool running

25 minutes on the exercise bike 8.22 miles.

10 minutes swimming on the tether and then 30 minutes pool running.

30 minutes pool running then a few minutes swimming ultra hard to exhaustion

10 minutes swimming on the tether

25 minutes on exercise bike 8.28 miles

10 minutes swimming on the tether

25 minutes on the exercise bike 8.59 miles

10 minute swim on a tether then 30 minute pool running. 

30 minutes ride on exercise bike 8.57 miles.

10 minutes swim on the tether then 30 minutes pool running

17 minute walk...1 mile then 15 minutes on the bike 5.29 miles.

walked 20 minutes.  then rode exercise bike hard for 10 minutes.

exercise bike for 25 minutes.  odometer not working

walked for 17 minutes 1 mile.  rode exercise bike for 15 minutes odometer not working

rode exercise bike for 15 minutes very hard.  peak HR 159.  dsitance 5.35 miles

walked for 17 minutes.  rode exercise bike steady the entire time (not reading).  distance 5.29

walked 25 minutes.  distance above is a guess.  Rode exercise bike for 40 minutes.  distance is 14.33 miles.  long exercise felt really good.

20 minute walk.  15 minutes exercise bike 5.1 miles.

25 minutes exercise bike.  8.31 miles.

20 minutes walk.  15 minutes exercise bike 5.19 miles

30 minutes walking.  27 minutes exercise bike 9.59 miles.  I went hard on the bike for 25 minutes and had 9.03 miles at that point.

I exercised but I don't remember what I did.

I exercised but I don't remember what I did.

I exercised but I don't remember what I did.

30 minutes walking and 5 minutes slow run!  30 minutes exercise bike 10.89 miles

25 minutes walking.  5 minutes exercise  bike 1.84 miles.

25 minutes walking. 15 minutes exercise bike 5.32 miles

sick

sick

total exercise 26:20.  I walked for 15 minutes then turned around and jogged for 5 minutes wlkaed for 3 minutes and then jogged another 2 then walked to finish the time.  It felt liberating to actually run albeit slowly.

walked for 40 mintues.  I am sore from running some yesterday.  it is muscle soreness though...no bone pain!  I rode the exercise bike for another 20 minutes and 6.89 miles

exercise bike for 30 minutes.  10.07 miles (I was reading and didn't push)

40 minutes walking...not really sure on the mileage.

exercise bike for 25 or 30 minutes...DNR distance 

30 minutes walking... distance is a guess

walked JDRF 5K walk in about 1 hour 25 minutes.

30 minutes exercise bike 10.29 miles

walked out 15 minutes then jogged for 7 mintues back.  total time was 27:20.  distance is a guess.  really felt good with the "running"

exercise bike for 25 minutes 8.67 miles.  went hard for the last 3 minutes.  I hae decided to return to my army exercise routine in an effort to get back to my army weight.  20 PU-20 SU-15 PU-15 SU.  it is sad that I am this out of shape.  having the stress fracture basically healed and only a few weeks away from getting the go ahead to run should help.

walked out 15 minutes and then jogged back 9 minutes and then walked the rest. total exercise time 26:20.

walked for 50 minutes.  distance is a total guess.  i really wanted to jog some but didn't because it would have been bad to do ti 2 days in a row.

morning... 20 PU- 20 SU-15 PU-15 SU then 30 minutes on the exercise bike 10.59 miles.

evening...30 minutes exercise bike 10.22 miles.

walked 20 minutes and then jogged 10 minutes back.  then walked the rest of the way.  totale xercise time 35:23.  distance is a guess.

morning...short on time... 15 minutes on the exercise bike (9 hard) distance 5.39 miles.

afternoon- 20 PU- 20 SU- 15 PU- 15 SU

then 20 minutes on the exercise bike steady effort, mileage 7.2

I walked for 40 minutes.

I walked out 30 minutes and then I turned back and jogged for 15 minutes.  then I walked back.  Total exercise time 53:35.  I am getting excited about running again.

walked 20 minutes then jogged 10 minutes then finished.  Total time 36:32.  Then I got on the exercise bike for 15 minutes- 5.16 miles.  Before it all I did 20 PU-20 SU-15 PU-15 SU.

exercise bike while reading.  30 minutes 10.16 miles.

exercise bike. r eading but only for 20 minutes.  exercised 30 minutes and went hard the lst 10.  10.51 miles.

20 PU-20 SU- 15 PU- 20 SU

walked 60.17 minutes.  4.2 miles.

30 minutes on exercise bike...steady effort while listening to conference talks.  10.47 miles.

1 hour 30 minutes exercising.  need to lose weight.

60 minutes on the exercise bike lsitening to general conference.  first 45 minutes was hard and 16.16 miles (90-92 rpms and HR 150-152 towards the end of the time).  rode another 15 minutes with total distance 21.3 miles (82-84 rpms and HR 143-144).

exercised 51.08 minutes.  walked out 30 minutes and then jogged 20 minutes- walked to complete same distance as 30 minutes walk.  in the middle of the run ran a mile in 9.02.  wasn't pushing this at all.

morning...30 minutes exercise bike 10.16 miles.

evening...outdoor bike with Beth for 30 minutes.

walked 20minutes out and then ran for 10 minutes and finished walking.  total time 35:45.  distance 2.65 miles is a guess.

20 PU- 20 SU- 15 PU- 20 back extenders- 20 SU

40 minutes exercise bike... 29 minutes while reading and then steady hard for 11 minutes.  total mileage 13.86 miles

walked for 10 minutes then jogged 5 minutes then alternated walk 5 jog 5.  total exercise time 37:40.  distance of 2.8 miles is a guess.  befoer work-out did 20 PU- 20 SU- 15 PU- 20 back extenders- 20 SU.

had a good appointment with my podiatrist on Wednesday and wills tart gradually ramping back up.  Today I walked 10 minutes and then alternated jogging 5 minutes with walking 5 minutes.  I jogged for a total of 25 minutes and the total exercise time was 56:40.  The distance may have actually been a bit farther but I am not sure.

30 minutes on exercise bike.  10.31 miles.

total exercise time 49:36.  walked 10 minutes then alternated 5 minutes jogging, 5 minutes walking.  total jogging 20 minutes.  distance is a guess.  before this 20 PU- 20 SU- 20 PU- 20 back extenders- 20 SU.

exercise bike 35 minutes.  12.4 miles.

49:46 total exercise.  started with 10 minutes of walking then 5minutes running alternating with 5 minutes of walking.  total running time 20 minutes.  total distance 4.2 miles.

60 minutes on an exercise bike in a hotel.  distance was way different than my bike at home

walked for 20 minutes then alternated 5 minutes jogging and 5 minutes walking.  totale xercise time 46.42.  total running time 14:40.

40 minutes exercise bike.  14.05 miles.

40 minuts exercise bike.  14.3 miles

walked for 20 minutes then alternated 5 minutes jogging and 5 minutes walking.  total jogging 15 minutes.  this was more difficult as there were puddles everywhere that I was dodging.  hence the less distance covered.

I walked for 10 minutes and then I alternated running 5 minutes and walking 5 minutes.  I turned around at 30 minutes.  I estimate that I ran 2.7 miles anad that I covered a total of 5 miles.

did 40 pushups and then 40 situps.  then I rode the exrcise bike for 30 minutes (10.41 miles).

walked 5 minutes then alternated 5 minutes running and 5 minutes walking.  turned around at 22:30.  I have no pain in my leg.

feeling sick...didn't exercise

40 pushups then walked 5 adn ran 5 through 47:55.  Ran a total of 25 minutes. and 2.7 miles.  distances are guesses.

45 minutes on my bike outside.  Took to the roads but had to stop at alot of lights.  rode 10.4 miles.

started with 10 minutes walk and then alternated 5 minutes running with 5 minutes walking.  turned around at 30 minutes.  total exercise time 57:28.

we hiked to flatiron peak.  7 miles round trip and some definite serious elevation gain.  it took 4 hours including some sight seeing on top.

exercise bike for 30 minutes and 10.13 miles.  very sore from the hike.

on the bike outside.  quads screaming at me from the hike.  took 35 minutes including the stops at the lights.

walked 5 minutes then alternated 5 running adn 5 walking.  total walking time 25 minutes.  total running time 23:13.  total exercise time 48:13.  I am still REALLY sore from the hike on Monday.

run walk... 5 minutes walking the alternated 10 minutes running and 10 minutes walking.  totaled 25:52 runnings and 22:30 walking.  then rode boke for 30 minutes with my wife.