my exercise

total time 58:06. easy run last time in these shoes. splits 9:36, 9:37, 9:38, 9:35, 9:49, 9:51.

afternoon run... a bit sluggish. total time 50:08. plan was to do whatever I could. It was windy and I did my best. splits 9:35, 9:40, 9:39, 9:27, 9:28, 2:19.

total time 52:51. Plan was to get out the door and run. I felt pretty good and decided within the first few minutes to push the pace adn see how long I could hold it.  I felt really relaxed for the first 3 miles and then it started to hurt a little. By the last mile I was hurting alot.  Splits 9:12, 8:40, 8:41, 8:43, 8:46, 8:49. average HR 134.  Not sure how accurate the HR is?

total time 57:06. We are in AZ for 2 weeks. It was 37 degrees this morning. PLan was tos ee what I could do. splits 9:9:54, 9:35, 9:36, 9:32, 9:23, 9:07. average HR 118.

total time 44:20.  plan was warm-up for 4 minutes and then 1 minute up tempo 2 minutes recovery for ther est of the run.  got the watch stopped a bit late.  splits 8:58, 8:46, 8:55, 8:43, 8:51, 0:07. I felt good. I left after 9 am so it had already warmed up.

total time 56:33.  36 degrees outside at 5:40 am. Headlamp on too. Had to run early for a number of reasons. plan was easy but not too easy.  splits 9:46, 9:32, 9:23, 9:19, 9:18, 9:15. average HR 119.

total time 47:27. easy run in new shoes. splits 9:32, 9:25, 9:32, 9:29, 9:30. average HR 121.

total time 71:39. Didn't figure out my plan until about 2.5 miles into the run which was to run 9:05 for the third mile then 9:00, 8:55, 8:50, 8:45, then as little faster. slplits 9:09, 9:06, 9:07, 8:59, 8:56, 8:49, 8:49, 8:45. not bad.

total time 33:39. easy run in cold weather in Utah. splits 10:33, 9:53, 9:40, 3:33.

total time 31:57. easy run... careful of ice and snow. splits 10:02, 9:59, 9:50, 2:06.  

total time 54:10. plan was to warm-up for 5 minutes and then run 2 minutes up-tempo adn 3 minutes recovery.  splits 9:30, 8:54, 8:47, 8:53, 9:05, 9:01.

total time 48:46. plan was easy run... changed route to go pick up the car from the service that was done at the dealer. This route had a constant gradual increase in elevation for a total of 77 ft increase during the run. splits 9:44, 9:33, 9:40, 9:27, 9:25, 0:57.

total time 51:18. plan was to warm-up briefly then run 8:30 pace for as long as I could... around 3.5 miles I decided that at 4.5 miles I would try to run 8:15 pace... wasn't able to do it but the work-out was quite good anyway.  splits 8:51, 8:26, 8:31, 8:35, 8:28, 8:28. average HR was 130.

total time 46:23. plan was easy run but it felt so easy that at 35 minutes I threw in 20 seconds up-tempo every 2 minutes (a total of 6 spurts). splits 9:31, 9:20, 9:18, 9:10, 9:04. average HR 115. 

total time 72:31. plan was to negative split but not work too hard running in my heavier shoes. splits 9:27, 9:11, 9:04, 9:12, 8:55, 8:59, 9:03, 8:40. 36:54 first half 35:37 second half. average HR 127.

last run in AZ until the end of June. total time 33:22. easy run splits 9:40, 9:32, 9:34, 4:35.

yoyal time 55:49. plan for first run back in Mexico was maintain 9:20 pace. splits 9:19, 9:19, 9:21, 9:17, 9:16, 9:17.

morning run around the temple. Yesterday the altitude didn't get to me but today I was exhausted. POssibly because I had over 20,000 steps including my run and my shift at the temple. I just couldn't got any faster. total time 45:10. splits 10:03, 9:46, 9:58, 10:20 (lost focus), 5:02.

total tun 38:19. Worked the morning shift in the temple and then ran. Legs were tired splits 9:43, 9:34, 9:35, 9:26.

total run 47:44. plan was easy run splits 9:37, 9:32, 9:31, 9:34, 9:31

total running time 75:31. plan was 1.5 miles at 9:30 pace then 0.5 miles at 8 min pace and repeat x 4 for 8 miles. Couldn't do it. The comibination of readjusting to the altitude and the 19,000+ steps yesterday killed me.  splits 9:23, 4:37, 4:05, 9:29, 4:45, 4:12, 9:44, 4:50, 4:22, 10:09, 9:56. I was really spent at the end.

total time 51:32. easy run with Alejandro... still feeling effects of altitude splits 9:43, 9:54, 9:37, 9:42, 10:01, 2:35.

total tie 50:24.  run with Alejandro splits 9:35, 9:44, 9:35, 9:32, 9:36, 2:23.

Total running time 39:51.  I worked the morning shift and we had a farewell meal with a couple that are finishing as full time temple workers. The meal was huge and I went for a run about 1 hour and 45 minutes after eating due to time constraints. It was difficult.  splits 10:18, 10:15, 9:42, 9:36.

total time 47:18. plan was 2 minutes up-tempo 3 minutes recovery starting at 5 minutes. splits 9:16, 8:47, 8:50, 8:57, 9:18, 2:10. the last 3 were quite difficult. still... I think I am almost adjusted again to the altitude!

total time 40:47. plan was to take it easy but also shoot for 9:30 pace. Splits 10:06, 9:43, 9:24, 9:19, 2:15. average HR 120.

total time 63:05. plan was to run each mile slightly faster than the last with first 3.5 miles over 9 minute pace and last 3.5 miles under 9 minute pace. Mission accomplished. splits 9:15, 9:12, 9:06, 9:03, 8:52, 8:51, 8:46.

total time 51:13. plan was easy run... feeling sluggish and ran with Alejandro. 9:48, 9:59, 9:32, 9:37, 9:49, 2:27.

family emergency for temple president. My wife and I served in the temple for 15.5 hours. no time to run.

total time 61:36. wasn't sure what I was going to do at the start of the run but ended running 2 then 0.5 mile hard then 2 mile more with half mile hard.  splits9:42, 9:24, 3:57, 10:09, 9:42, 3:59, 9:59, 4:45.

total time 66:00. run with Alejandro. Was tired and plan was to just run. splits 9:47, 9:45, 9:25, 9:34, 9:53, 9:50, 7:46.

total time 33:47. plan was easy. splits 10:01, 9:39, 9:34, 4:32

total time 72:06. plan was same as last week... start conservative and speed up each mile. almost made it!  splits 9:21, 9:10, 8:58, 8:56, 8:54, 8:54, 8:58, 8:58.

total time 51:20. I ran with Alejandro in the Bosque de Aragon. I felt sluggish. splits 9:47, 9:56, 9:38, 9:43, 9:50, 2:26. I am going to switch voer to kilometers. I actually switched the pace to km and thought I switched the distance but didn't. tomorrow the splits will be in min/km.

total time 47:14. after 5 minutes warm-up I ran 2 minutes up-tempo, 3 minutes recovery for the entire work-out.  splits 9:05, 8:56, 8:55, 9:00, 9:12, 2:06. 

total time 45:10. easy early morning run around the temple grounds before our presidency meeting.  splits 9:56, 9:45, 9:55, 10:15, 5:20. feeling pretty tired by the end.

total time 34:11. easy run in the afternoon after our temple shift splits 9:45, 9:45, 9:51, 4:49. 

total time 62:32. ran with Alejandro. easy splits 9:28, 9:30, 9:25, 9:40, 9:50, 4:55.

total time 63:01. goal was faster second half than first . splits 9:20, 9:11, 8:59, 9:08, 8:46, 8:43, 8:55.

not feeling good... total time 40:27.  splits 9:57, 10:04, 10:11, 10:14.

still not well. coughing, chest congestion. total time 50:00. splits 9:54, 10:00, 9:50, 9:59, 10:17. really feeling poorly after this run.

opened the temple. byt the afternoon was not feeling up to running.

thought things would be better after a day off. really struggling with this illness. total time 60:38. splits 10:09, 10:10, 10:09, 10:05, 9:57, 10:09.

wanted to run longer but just not recovering very quickly.  total time 49:14, splits 9:51, 9:48, 9:37, 9:38, 10:20. again not well.

felt better today but it was hot and in the afternoon after a 9,000 step shift in the temple. splits 10:00, 9:32, 9:33, 9:44, 9:56.  after the run started coughing again ALOT.

total time 62:30. ran with Alejandro... feeling better but still coughing with cough worst post run. splits 9:32, 9:41, 9:28, 9:25, 9:34, 9:50, 5:00.  average HR 121.

total time 44 minutes. I feel like I lost a ot of fitness with this illness. splits 9:51, 9:46, 9:34, 9:43, 5:06.

total time 44:08. ran around the temple complex. splits 9:48, 9:44, 9:48, 9:54, 4:54.

total time 69:49. really felt sluggish today after almost 20,000 steps yesterday. ran Alejandro and legs were dead. splits 9:54, 10:04, 9:47, 9:44, 9:52, 10:11, 10:17.

total time 41:09. after 5 minute warm-up I ran 2 minutes up-tempo 3 minutes recovery. It was afternoon and I had walked 9,000 steps already on my temple shift. I also have lost alot of fitness with this illness. splits 9:09, 9:00, 9:01, 9:22, 4:37.

total time 39:09. plan was easy run. This was after getting up at 3:30 for a temple shift adn walking 9,000 steps again in the temple.  splits 9:50, 9:38, 9:49, 9:52. 

total running time 55:41. plan was 3 hard half miles. 1 mile warm-up, then half mile hard, then 1.5 mile recovery, then half mile hard, then 1.5 miles recovery, then half mile, then half mile recovery to end. splits 9:21, 3:59, 9:36, 4:48, 4:02, 9:33, 4:50, 4:17, 5:15.

total time 50:21. ran with Alejandro. splits 9:53, 9:44, 9:18, 9:06, 9:51, 2:30.

total time 40:47. run around the inside of the temple square. feeling better. splits 9:55, 9:29, 9:31, 9:29, 2:22.

total time 39:53. afternoon run with tired legs and hot temperatures. i did not push at all. splits 10:11, 10:01, 9:54, 9:48.

total time 74:10. first 8 mile run in quite some time. ran 7 K of the 12.87 K with Alejandro. splits 9:27, 9:28, 9:02, 9:02, 9:09, 9:11, 9:18, 9:32. 

total running time 59:23. ran with alejandro and we went faster than we planned. I was struggling by the 3.75 miles but held strong until 5.5 miles. splits 9:21, 9:24, 8:54, 8:40, 8:45, 9:18 (4:27 then 4:51), 5:01.

total time 52:15. easy run.  splits 9:39, 9:29, 9:33, 9:22, 9:27, 4:45. feels good to be healthy. I haven't coughed since Saturday.

total time 36:55. plan was 30 seconds hard starting at 5 minutes and repeating after 4:30 recovery. splits 9:23, 9:00, 9:04, 9:26, 0:02.

total time 50:32. ran with Alejandro. easy day. tired. splits 9:45, 9:35, 9:26, 9:28, 9:52, 2:26.

total time 75:14. plan was warm-up mile with next 3 in the 9:10 ish range. Then I thought I could go 8:50 ish for the rest but I was wrong. started suffering at 4 miles and beyond the 5 miles marknI struggled. splits 9:25, 9:09, 9:11, 9:11, 9:00,9:18, 9:29, 10:32.

total time 26:44. plan was for easy 3.75 but had thunder and lightning and decided to turn around sooner. splits 9:52, 9:34, 7:18

total time 59:17. ran with Alejandro (we meet at about my 1.65 mark). we gradually picked up the pace.  splits 9:17, 9:15, 9:03, 8:57, 8:57, 9:02, 4:46.

total time 33:47. easy run around temple grounds. splits 9:49, 9:41, 9:36, 4:40.

total running time 47:23. warmed up 10 minutes then 2 minutes hard 3 minutes easy. last hard started at 40 minutes.  splits 9:26, 8:44, 8:46, 8:55, 9:07, 2:23.

total time 50:38. easy run with Alejandro. splits 9:48, 9:35, 9:23, 9:20, 9:58, 2:34.

total time 33:17. ran around the temple beginning at 5:20 am because we opened the temple. splits 9:41, 9:34, 9:26,  4:36.

total time 56:52. plan was actually for 8 miles but I woke up super early thinking about the notice we were given last night that we have to fly home to Arizona, My head was spinning with details. I ahve had less than 6 hours sleep 3 nights this week and barely got 5 hours last night. I was also wearing the NB 1540's which are heavier. I wanted to run between 9 and 9:10 pace but everytime I got to that point I couldn't hold it. The bosque de Aragon was still open so I had 4.3 miles on softer surface. splits 9:37, 9:27, 9:26, 9:28, 9:22, 9:31.

total running time 43:37. easy run around the temple grounds before catching our flight. Not sure when I will run in Mexico again. Hopefully in 4-6 weeks. splits 9:44, 9:43, 9:37, 9:39, 4:54

total running time 58:19. back in Gilbert. Plan was to take it east for the first half and then try to push the second half. I could tell that I was running at a lwoer altitude as the easy felt really easy despite looking like it was pretty quick. splits 9:19, 9:10, 9:11, 8:57, 8:50, 8:39, 4:13

total running time 46:56. easy run in heavier shoes. splits 9:32, 9:27, 9:25, 9:19, 9:14. HR not because there was 8-10 minutes of itnerference and the HR was much higher on my watch than true HR. 

total time 46:56. plan was 3 half mile segments hard. I walked out 0.15 before starting the watch so that I wouldn't be crossing the street during a ahrd segment. coming back I started the last half mile hard at 4.15 miles just as I ahd finished crossing the street. splits 9:35, 3:48, 9:38, 3:48, 9:35, 1:28, 4:01, 5:03.

total time 46:50. easy run. splits 9:41, 9:39, 9:43, 9:33, 8:14.

total time 71:53. plan was controled first half not feeling too hard followed by increasing pace the second half. really seeing the effects of having trained the last 2 months at altitude. splits 9:25, 9:07, 9:12, 9:12, 8:48, 8:51, 8:42, 8:37. (first half in 36:56 second half in 34:58).

total time 66:22. easy run.  splits 9:43, 9:28, 9:26, 9:32, 9:29, 9:20, 9:23.

total time 43:48. plan- warm-up 0.75 miles then 0.25 miles hard aternating with 0.25 miles easy. hard was 7:30 to 8 min/mile pace and easy was 9:45 to 10 min/mile pace.  splits 8:51, 8:32, 8:47, 8:46, 8:52 at 4.65 miles I stopped to talk with friends for 5-10 minutes. it was hard to get that last segment in.

total time 47:15. easy run. splits 9:35, 9:21, 9:25, 9:27, 9:27.

total time 37:39. easy run again splits 9:26, 9:21, 9:28, 9:24.

total time 86:29. Plan was to run around 9:15 for the first half and then speed up. However, I slept really poorly Wednesday night (<3 hours). I have been really worried about COVID-19 and about being able to go back to Mexico. I need to ahve more faith. About half way through the 7th mile I deliberaltey slowed down trying not to totally blow-up. The last 3 miles were a struggle. I stopped numerous times- 3.3 for traffic, 4.9 for rock in shoe, 5.7 for traffice, 6.9 for rock in shoe, 8 miles for traffic and fatigue. Each stopp was less than 1 minute.  heavier shoes definitely affected me. splits 9:28, 9:19, 9:17, 9:13, 9:16, 9:12, 10;02, 10:24, 10:19.

total time 45:28. place was easy run for first 3.5 miles and then speed up. splits 9:22, 9:15, 9:20, 8:54, 8:37.

total time 65:52. plan was for easy run around 9:30 pace.  splits 9:34, 9:23, 9:22, 9:25, 9:26, 9:22, 9:20.

total time 50:37. Plan was for half mile warm-up then tempo run thinking I could go for 8:30 to 8:40 pace for 4 or 5 miles. I surprised myself. At the half mile mark I was already going about 9:05 pace and I gradually sped up. I was able to sustain it essentially the entire way, although I did struggle a bit in the last mile. I am very pleased with this workout!  splits 8:50, 8:20, 8:19, 8:21, 8:22, 8:25.

total time 56:37. easy run. the last 0.25 miles I ran up tempo.  Splits 9:30, 9:30, 9:30, 9:32, 9:24, 9:11.

total time 54:20. plan was hard for 1 minutes at 5, 15, 25, 35, and 45 minutes. I also went uptempo for the last 0.15 miles. the 5th mile was slower as only 20 seconds of it was run during the hard segment. splits 9:12, 8:55, 9:01, 9:00, 9:18, 8:54.

no run. participated in the Worldwide Fast.

total running time 91:32. plan was conservative first 5 miles and then speed up. this run went much better than the 9 mile run last week!  splits 9:23, 9:11, 9:15, 9:13, 9:13, 9:08, 9:08, 9:03, 8:59, 9:00.  first 5 miles in 46:14.5 and second 5 miles in 45:17.8

total time 66:16. plan was to run about 9:30 pace. I was surprisingly sore.  splits 9:37, 9:22, 9:31, 9:27, 9:33, 9:30, 9:16. 

total time 54:58. plan was to run 3 half mile segments hard. warm-up 1 mile then half mile hard, 1.5 mile recovery, half mile hard, 1.5 mile recovery, then half mile hard, then half mile to finish. splits 9:21, 3:49, 9:43, 4:54, 3:51, 9:40, 4:47, 3:53, 5:00.

total time 47:23. Plan was easy run at 9:30 pace. Had a hard time staying focused on pace early and then decided to increase the pace for the last mile. splits 9:47, 9:28, 9:40, 9:27, 9:01.

total time 55:59. plan was to run easy but put in a 30 second fartlek every 5 minutes. splits 9:27, 9:12, 9:16, 9:24, 9:16, 9:24.

total time 37:38. easy run... splits 9:36, 9:23, 9:23, 9:16. average HR 118 with 8:54 spent below 115 bpm. 

total time 90:43. plan was to run 3 x 1 miles up tempo (goal 8:30 pace) starting at 2, 5, and 8 8 miles. splits 9:23, 9:12, 8:24, 9:10, 9:04, 8:28, 9:19, 9:23, 8:35 (effort was all out the last 0.4 miles) and 9:45. I am pleased with this run. This was hard from 6 miles on as I had to push slightly during the recovery and really struggled during the 3rd mile repeat. I actually stopped at 9 miles for maybe 45 seconds to catch my breath and still struggled the last mile.

total running time 68:22. plan was 7 miles at 9:30 pace. I had to drop off the car for some maintenance and so didn't get started on my run until 7:20 am. The run didn't go so hot... not sure if it was the heat or that I had sub-optimal sleep the last 2 nights but I decided to slow considerably for the last 2 miles. splits 9:38, 9:21, 9:28, 9:24, 9:38, 10:32, 10:20. 

1.5 hours later I rode my bike with Beth for 11.4 ish miles in 59+ minutes.

total running time 56:11. plan before the week started was a hard day but the bike ride yeseterday left me now ready so I ran easy. splits 9:38, 9:17, 9:17, 9:20, 9:25, 9:13.

total time 53:19. plan- 5 minute warm up then 1/4 mile hard alternating with 1/4 mile recovery. I deliberately took the recovery time slower than when I did this work-out 3 weeks ago. splits 4:47, 1:55, 2:25, 1:55, 2:25, 1:57, 2:24, 1:56, 2:24, 1:56, 2:29, 1:55, 2:25, 1:53, 2:34 (then stopped to change session on conference talks), 1:56, 2:25, 1:59, 2:31, 1:59, 2:32, 2:00, 2:41

easy run total time 56:43- up tempo the last 0.25. splits 9:46, 9:22, 9:23, 9:30, 9:28, 9:14.

total time 46:21. easy run again but lighter shoes- up tempo last 0.15. average HR 120. splits 9:25, 9:13, 9:21, 9:14, 9:08.

total running time 90:14. plan was to run about 9:05 pace (after some warm-up) until half way and then try to gradually increase. I was so excited about how I felt at the 8 mile makr that I icnreased too much and then the last 1.25 miles were a bit of a struggle (stopped briefly at 9:05 and at 9.5 miles). splits 9:15, 9:02, 9:09, 9:04, 9:05, 8:55, 8:52, 8:54, 8:43 (ran 0.3 or a bit more in 8:25 pace but then by 8.7 miles Iw as struggling a bit), 9:14. I carried 11 ounces of water with me and drank half at 5 miles and the rest at 7 miles. I stopped to drink from a fountain at 9 miles but the water had been turned off. It is getting warmer too. I was very pleased with how easy the first 5 miles felt.

total time 65:41. plan was easy run. I got up earlier since it is hotter and I wanted to finish the run before 7 am. Ran up tempo the last 0.3 miles. stopped for pebbles in the shoe twice and once for traffic.  splits 9:31, 9:21, 9:18, 9:25, 9:25, 9:28, 9:14

total time 51:33. Plan was a tempo run similar to 3 weeks ago. i struggled a bit and stopped at 4.35 miles for about 1.5 minutes as I wanted to keep the pace going as best as I could. I stopped again for maybe 30 seconds at 5.5 miles. splits 8:44, 8:21, 8:25, 8:33, 8:44, 8:46. HR info is skewed because I had about 10 minutes with the HR data shoing 160's near the beginning of the run. This was not accurate.

total time 57:29. deliberately slow run as I am beginning to think that my slow runs haven't been slow enough. HR data accurate today and I had 22 minutes with HR <115. average for the entire run was 116. I pushed the last 0.3 miles of the run. splits 9:49, 9:40, 9:39, 9:33, 9:26, 9:12. goal is to improve recovery so the hard days can be more successful. 

total time 55:02. plan was 30 second fartlek every 5 minutes  with staedy running in between. splits 9:24, 9:06, 9:04, 9:12, 9:08, 9:08. At 4.3 miles stopped and talked to some friends out for a walk... talked for 5-10 minutes. HR average 120.

total time 47:19. plan was 9:30 pace. splits 9:36, 9:29, 9:31, 9:28, 9:15.

total time 89:52. The goal was sub 90 minutes. The plan was 9:05 pace for the first half and then negative split to go sub 90 mibutes. The first 5  I did in 45:15 and the second half in 44:37 so success!! splits 9:08, 8:56, 9:02, 9:04, 9:04, 9:06, 9:00, 8:55, 8:54, 8:43. pleased with the workout!! average HR 126.

total running time 66:30. Plan was easy run at 9:30 pace. lost concentration during miles 4 and 5 so that last mile I had to speed up significantly in order to come in at goal average pace. splits 9:43, 9:27, 9:29, 9:36, 9:38, 9:33, 9:03.

total tim 56:28. plan was 3 half miles hard. I went hard than normal on the first and tried to have the recovery be slow but still slowed each repeat was slower than expected. splits 9:23, 3:44, 9:51, 5:02, 3:51, 10:09, 5:07, 4:04, 5:17.

total time 58:08. easy run spits 9:52, 9:40, 9:39, 9:43, 9:52, 9:23. I was super sore and realized that I hadn't rolled my leg muscles since the previous Saturday. average HR was 120 which is high for how slow I ran. 

total time 55:33. plan was warm-up 5 minutes then 1 minute up tempo 2 minutes recovery. Did this interval work-out in the heavy shoes but still felt ok. up tempo was 8:30 to 9:00 pace and recovery was 9:40 to 10:00. ran into the mom of one of my former patients and stopped at 41 minutes to talk. We talked for at least 30 minutes. I was pretty stiff when I started runing again. splits 9:23, 9:03, 9:14, 9:00, 9:29, 9:26. average HR 127. 

total time 46:56. plan was easy run in lighter shoes. splits 9:37, 9:24, 9:28, 9:23, 9:03. sped up the last 0.3 of the run. average HR 115. have rolled the leg muscles daily since Wednesday the 6th.

First segments 9.01 miles

started feeling achy Friday night with low grade headache. Didn't sleep well either worrying. no fever so I decided to run and see how it went. plan at the beginning of the week was to run 10 miles and negative split a sub 89:30 run. I altered the plan as I was running. total time 81:16. splits 9:08, 8:56, 8:59, 9:02, 9:06 (felt easy all this way but my HR was a bit higher than I thought it should be), 8:58, 8:59, 9:03, 9:01, 0:03. The eighth mile was a bit more of a struggle to maintain. I actually stopped at 8 and drank the last water and wiped the sweat off. That was the only way I was able to run a 9:01 9th mile and I really had to push to get that. I decided to walk. average HR 128.

second segment 0.64 miles.  after walking for about 5 minutes I decided to run easy home. total time 6:51. average HR 113.

total time 65:45. plan was easy run and speed up last 0.3 miles. feeling better... I am wondering if some of my symptoms were related to salt imbalance. I was not feeling totally fine Sunday but noticed I felt much better after eating some salted pumpkin seeds. today I had gatorade after the run and feel better.  splits 9:32, 9:24, 9:21, 9:28, 9:30, 9:26, 9:05.  average HR 127

total time 56:23. plan was easy run. it was cooler this morning.  splits 9:35, 9:25, 9:24, 9:27, 9:25, 9:07

plan at the beginning of the week was 0.5 mile warm-up followed by a 5.5 miles tempo run in 8:25. last time I did this work-out was a fail. I decided to modify the plan... 2miles warm-up followed by 3 miles tempo run (goal 8:20ish pace) ending with 1 mile cool down. I separated all these on my watch.

warm-up 2 miles- total time 18:39, 3 striders between 1.5 and 2 miles. splits 9:28, 9:11. average HR 114

tempo run 3 miles- total time 24:42. splits 8:15, 8:13, 8:14. average HR 134

cool down mile- 9:51; average HR 125.

today's VO2 max 52

total time 57:42. plan was easy run. I was pretty sore from yesterday and really had a hard time getting going. Not sure how much this had to do with a mew medication I started for BPH symptoms? splits 10:06, 9:50, 9:52, 9:33, 9:15, 9:07. I stopped at 3.5 miles to stretch a bit and then again at 4.5 miles to change what Iw as listening too. I then pushed it home.

total time 47:19. splits 9:54, 9:27, 9:33, 9:26, 8:58. stopped every miles to regroup. not feeling well. average HR 128 the week previous this 5 mile easy run was done in 46:46 with an average HR of 115).

total time 91:50. I slept really poorly which I atttribute to my new medication. originally the plan for this run was 2 miles warm-up 1 mile hard x 3 with a 1 mile cool down. I ahve been feeling so poorly on this medication that I adjusted the plan to just 2 miles hard- 1 at 5 miles the second at 8 miles. My water bottles had gatorade which is heavier and they kept falling out of my running belt. I stopped twice to pick up bottle. eah time the break did me good. I also had 1 traffic stop prior to the first hard mile. I stopped right after the hard mile for at least a minute then right before the second hard mile for at least a minute. During the last mile I walked for 30 seconds then later for 15 seconds. splits 9:13, 9:15, 9:03, 9:06, 9:06, 8:36, 9:18, 9:32, 8:38, 10:03. average HR 132. previous week when I was mildly ill HR 128. Back on May 2nd while feeling well I ran 89:52 for 10 miles and had an average HR of 126.

i did not feel well during this run. not sleeping well which I attribute to my new medication. total time 67:29.  plan was to warm-up and then run 9:30 pace. splits 9:42, 9:31, 9:30, 9:33, 9:47, 9:45, 9:41. I stopped at 2 miles to fix shoes. 2.5+ miles to talk to some people that I have been greeting on my run who wished me a happy birthday. Then at 5 and 6 miles to catch my breath. 

total time 54:52. I continue to not sleep well on this new medication. I ran 0.25 miles up tempo at 0.5, 1.5, 2.5, 3.5, and 4.5 miles. At 5.5 miles I ran up tempo the rest of the run totaling 6 miles. My average HR is up anywhere from 4-9 BPM. The intervals actually help with the way I am feeling. splits 9:14, 9:06, 9:15, 9:07, 9:13, 8:57. I had 2 stops of 15-20 seconds for traffice. I stopped to change to the next conference session I was listening to at 3.2 miles and 1 more traffic stop of 5 seconds.  average HR 130.

total time 56:58. plan was an easy run. I skipped the medication last night and the run went much better plus I slept 7 hours instead of 4. splits 9:49, 9:36, 9:38, 9:32, 9:19, 9:04. average HR was 124. I will take the medication this morning after breakfast and we will see how things go. Hopefully the side effects will diminish over time but if they don't I will not continue the medication.

total time 55:11. didn't feel so hot but this workout went ok despite how I felt. 30 second fartlek every 3 minutes starting at 5 minutes. at 53 ran uptempo the last 0.25 miles. splits 9:26, 9:10, 9:13, 9:20 (stopped to talk with former stake president and was pretty stiff when I started back up), 9:04, 8:58. average HR 119.

total time 47:26. easy run. splits 9:44, 9:33, 9:38, 9:25, 9:07.  average HR 121

total time 89:50. plan at the beginning of the week was to run 10 miles but include 4 x half miles every 1.5 miles. I have had some mild tightness in my left hamstring and decided to just attempt a negative split sub 9 minute pace run. splits 9:15, 9:08, 9:01, 9:06, 8:58, 8:57, 8:56, 8:58, 8:53, 8:39. 45:28 followed by 44:22.  average HR 125.  very happy to see how I do without taking that medication.  

total time 66:15. plan was to run 9:30 pace. started out slower but sped up at the end. splits 9:51, 9:35, 9:29, 9:38, 9:25, 9:18, 8:59. average HR 121

total time 55:19. plan was to run 3 half miles hard. However, left hamstring tendons near knee bothering me a bit so I ran these up tempo rather than hard. I stopped and stretched extra. Leg actually feeling better after this work-out. did 1 miles warmup then half mile, then 1.5 miles recovery adn half mile times 2.  splits 9:36, 4:05, 9:30, 4:49, 4:07, 9:30, 4:46, 4:06. 4:51. average HR not reliable because picked up interference early on and had 5 minutes with HR above 150 which is not accurate.

total running time 56:42. plan was easy run at 9:30 pace.  splits 9:41, 9:27, 9:31, 9:31, 9:23, 9:08. average HR again not accurate as easly in the run there was a period of around 10 minutes with HR close to 150. 

total time 55:55. goal was 9:20 pace in heavier shoes. three stops for oncoming traffic 1 for 10 seconds the other 2 for 15-20 seconds each. Also stopped to change the session of conference. splits 9:23, 9:19, 9:27, 9:19, 9:18, 9:10. average HR 123.

total time 46:42. goal was 9:30 pace easy run. did this with lighter shoes and I struggled to slow down. splits 9:23, 9:21, 9:29, 9:27, 9:02. average HR 114.

total time 91:57. goal was sub 90 minute negative split run. It was 81 degrees at 4:40 am (23 degrees hotter than last Saturday) and that affected me. splits 9:19, 8:59, 9:01, 9:02, 8:58, 8:55, 8:59, 9:31, 9:36, 9:38. I drank about 20 ounces of water during the run. At the 3 mile mark I left a water bottle. I drank 11 ounces over the first 7 miles (half a 5.5 oz bottle at 2,4,5, and 6 miles). drank another 9-10 oz total divided at miles 7, 8, 9. I still lost 4.6 lbs on the run and just couldn't keep pushing those last 3 miles. As it is I didn't blow up but I did stopp briefly at the beginning of each of the last 3 miles. average HR 123.

total running time 67:37. it was 81 degrees at the start of the run. The plan was to run 7 at 9:30 pace.  I struggled with the heat. I stopped briefly at 3.75, 4.94, and 6.05, forgot water so I was struggling. I walked for 15 seconds during the last mile on the clock. splits 9:43, 9:27, 9:25, 9:36, 9:27, 9:52, 10:08. 

total time 53:11. plan was to run 0.25 miles uptempo alternating with 0.25miles recovery starting at 0.5 miles. did well initially but the heat got to me. I remember water this day. splits 8:59, 8:39, 8:31, 8:49, 9:09, 9:05. 

after the run I did some core. 20 lunges, 15 squats, 10 back extenders, and 15 push-up. Didn't feel like it was that hard but by the afternoon I was feeling really sore.

total time 58:06. After the core stuff I did yesterday I was really sore this morning. The plan was 10 min miles and speed up if I could. still super hot. splits 9:52, 9:53, 9:35, 9:29, 9:36, 9:41. I ran 3 without stopping as I had water. During the next 3 I stopped once at about 5.3. not acclimated to the heat yet.

total time 56:25.  heat was significant again but the goal was 9:30 pace with a water stop at 3 miles being the only stop. I accomplished the goal. splits 9:46, 9:27, 9:17, 9:18, 9:23, 9:14. average HR 121. 

after the run I did some core. 15 lunges, 10 squats, 10 back extenders, and 15 push-up. was really sore after the first set 2 days ago so cut back the numbers.

run in Eagar with my bother Mike. This is at 7,000 feet and with hills. I did not push it until the last about 0.75 miles. splits 9:52, 9:12, 9:50, 10:07, 9:54, 9:43, 2:15. average HR not accurate due to interference.

total time 70:33. this was a tough run that was cut short. the hills were formidable but the wind was gusting to 24 mph and at the end of the run the gusts were even higher. slow miles were up hill with the wind in my face, the faster ones were down hile with the wind at my back.  splits 10:09, 9:48, 10:50, 9:57, 9:34, 10:55, 9:20.  average HR 111 (hard to believe that this is accurate?)

total time 66:36. goal was 9:30 pace. lost focus a bit in the middle of the run.  spits 9:31, 9:26, 9:27, 9:35, 9:45, 9:37, 9:14.  average HR 123.

did the same work out as 3 weeks ago. 2 miles warm-up, 3 mile tempo run, 1 mile cool down. 

warm- up 18:41. splits 9:26, 9:16 (2 strides in last 0.4 miles). average HR 116.

tempo run after some brief stretching... 8:11, 8:16, 8:13. average HR 132.

cool down 9:26 (ran up-tempo the last 0.2 miles) average HR 125

total time 57:46. pretty sore from the hard run yesterday. Goal was 9:40 pace. splits 9:53, 9:40, 9:37, 9:39, 9:36, 9:23 (up-tempo the last 0.3).

after the run I did some core. 20 lunges, 15 squats, 15 back extenders, and 20 push-ups. 

total time 56:34. plan was uptempo x1 minute alternating with 3 minutes at 9:45 pace starting at 5 minutes ...splits 9:35, 9:28, 9:24, 9:07, 9:32, 9:28.

total time 47:19. goal was 9:30 pace. splits 9:44, 9:27, 9:33, 9:23, 9:13.

after the run I did some core. 20 lunges, 15 squats, 15 back extenders, and 15 push-ups. 

total time 90:27. goal was 45:30 for the first 5 miles followed by a negative split AND a sub 90 minutes time. ran with 20 oz of fluid (half water and half gatorade). ran without stopping through 8 miles. Wanted to still finish strong so I stopped at 8 miles for about 1.5 minutes, then at 9 miles for about 1 minute, then at 9.6 miles for about 30 seconds. still struggled. temp was @ 75 degrees.  splits 9:19, 9:06, 9:05, 9:03, 9:00 (45:33.4), 8:58, 8:57, 8:56, 8:58, 9:05 (44:53.7). average HR 126.  I basically got the time for the first 5 miles and I got the negative split... just not the sub 90 minutes total run time.

total time 65:07. Plan was 9:30 pace. I felt great as I stretched well on Sunday morning and I used a vibrating massage wand on my legs. I felt so good that I upped the pace and will do my intervals on Wednesday instead of tomorrow. splits 9:24, 9:22, 9:20, 9:23, 9:26, 9:16, 8:56. average HR 127 (early on my heart rate was higher as I did the first mile 20 seconds faster than my recent usual fisrt mile pace). 

total time 57:02. goal was 9:40 pace easy. The run felt easy despite going a little faster. splits 9:32, 9:33, 9:34, 9:34, 9:33, 9:17, 

after the run I did some core. 20 lunges, 15 squats, 20 back extenders, and 20 push-ups. 

total time 54:15. plan: 1 mile warm-up, then half mile hard, 1.5 miles recovery, half mile hard, 1.5 miles recovery, then half mile hard, then half mile recovery.  splits 9:24, 3:42.4, 9:30, 4:44, 3:47.4, 9:37, 4:54, 4:48.9, 4:47. I felt really good about this work-out. I did stop and stretch a bit before each hard half mile. I had 10 oz of water that I carried with me too. 

total running time 58:13. plan was first 3 miles SLOW and then second 3 miles at 9:30 pace. splits 9:56, 9:55, 10:01, 9:31, 9:26, 9:25. I ran 27 minutes of this run with my HR 114 or lower. overall average HR for the entire run was 116. average pace 9:42.

core- 20 lunges, 15 squats, 20 back extenders, 20 pushups.

total time 46:39. plan was easy run. splits 9:23, 9:22, 9:32, 9:18, 9:04. average HR 118. average pace 9:19.

total running time 89:45. Plan was 3 miles done one at a time in intervals... 2 miles warm up one at threshold pace, then alternate 2 miles recovery with another mile threshold. I had brief stopps before each hard mile. splits 9:31, 9:15, 7:52, 9:19, 9:20, 8:03, 9:32, 9:25, 8:16, 9:12 (went up tempo the last 0.25). average HR 127.

total time 67:01. plan was first half quite slow followed by second half speeding up. messed up my lap times for a bit but the following are the fixed splits: 9:49, 9:48, 9:47, 9:47, 9:29, 9:14, 9:07. average HR123.  

total time 63:31. plan was warm-up for 1 miles then alternate 0.25 hard and 0.25 recovery. splits 9:25, 8:39, 8:49, 8:58, 9:06, 9:10, 9:23. average HR 128. Stoped for traffice just before 1 mile and 2.5 miles. then stopped about once a mile briefly to help the intervals go a bit better. By the end I was wasted.

total time 56:49. goal was 9:30 pace. splits 9:41, 9:34, 9:32, 9:36, 9:19, 9:07. average HR 122.

core: 30 lunges, 15 squats, 20 back extenders, 25 pushups. 

total time 63:03. after 5 min warm-up I ran 1 minute hard with 4 minutes recovery. The hard minute was really hard and I dipped under 7 min/mile pace on the first 5 or 6. By the end I was struggling to go udner 8 min/mile pace.  splits 9:02*, 8:31, 8:38, 9:11*, 9:17*, 9:11, 9:13.  * did not have full 2 minutes hard during the mile. average HR 129. tougher work-out than I expected.

total time 49:32. the goal was really slow. I was super sore after the hard run yesterday.  splits 10:06, 9:59, 9:57, 9:49, 9:41. average HR 116.

core: 30 lunges, 15 squats, 20 back extenders, 25 pushups. 

total time 104:51.  I ran 8 miles with my brother and then last 3 miles by myself. It was 77 degrees at the start of the run and 83 or 84 degrees at the end. splits 9:36, 9:43, 9:43, 9:55, 9:41, 9:43, 9:43, 9:36, 9:07, 9:15, 8:50. average HR 116.

total running time 67:12. goal was 9:40 pace. splits 9:56, 9:38, 9:37, 9:32, 9:40, 9:32, 9:18. average HR 124. 

work-out is on three different clock starts.

warm-up 2 miles in 18:42.  splits 9:29 and 9:13. at 1.6 and 1.8 miles did a strider for 0.05 miles.

threshold 3-mile run total time 24:28. splits 8:08, 8:12, 8:08. average HR 136. 3 weeks ago did this run in 24:40.

coold down 2 miles total time 19:58. average HR 121.

core 40 lunges, 15 squats, 20 back extenders, 25 push-ups. 

total running time 58:31. goal was slow. stopped twice for traffic, once to change conference sessions, and once to get prepped to go fast for the last 0.35.  splits 10:10, 9:57, 9:52, 9:51, 9:31, 9:11. average HR 115.

total time 61:55. plan was a conservative start with a gradual increase in effort. splits 9:17, 9:03, 8:59, 8:59, 8:38, 8:36, 8:23. average HR 124.

total time 47:23. plan was 9:30 pace. I noticed the humdity right away. splits 9:54, 9:37, 9:33, 9:15, 9:04. average HR 123.

core 40 lunges, 15 squats, 20 back extenders, 25 push-ups. 

total time 1:55:52. plan was 9:20 x 2, 9:15 x 2, 9:10 x 2, 9:05 x 2, 9:00 x 2, and thens ee what I could do. temp was 81 at the start at 86 at the end. the dex point went up Thursday afternoon noticeably and that made things hard. At 7 miles I slowed hoping to keep the new pace the remainder of the run. I had a few breaks... at 3.4 miles to change conference sessions, then at 7 and 9 miles due to the heat. those stops were all with the clock stopped. At 10 miles I walked for 15-20 seconds with the clock running. At 11 miles I walked some and stopped the clock at the water fountain. During the last mile I walked some with the clock running too. It was a real struggle. splits 9:26, 9:13, 9:09, 9:12, 9:07, 9:05, 9:13, 9:24, 9:29, 10:26, 10:32, 11:36. after the run I was totally drenched in sweat. I had 25 oz of fluids (15 gatorade and 10 water) at drank 5 oz at every even mile (2-10). At 11 miles I had water from the fountain. Despite all of that I lost 6.4 lbs during the run.

total time 66:31. Goal was 9:30 pace. splits 9:56, 9:35, 9:29, 9:34, 9:28, 9:16, 9:14. average HR 122

total time 66:25. Goal was 9:30 pace again. only one interval session this week which will be tomorrow. splits 9:44, 9:31, 9:31, 9:27, 9:35, 9:22, 9:15. average HR 123

core 40 lunges, 15 squats, 20 back extenders, 25 push-ups. 

total time 56:14. plan was 3 half miles with the first one sub 3:40 and then see what I could do. It was 85 degrees at the start of the run at 5:10 am.  splits 9:28, 3:34.8, 9:52, 4:55, 3:46.7, 10:18, 5:01, 3:58.7, 5:20. average HR122. I stopped to stretch before each hard half mile. felt pretty good for the first one. the next two, I struggled a bit. 

total time 68:24. plan was slow. It was hot too.  splits 9:53, 9:49, 9:50, 9:48, 9:47, 9:42, 9:36. HR data not accurate... picked up interference for the first 7-8 minutes.

core 40 lunges, 15 squats, 20 back extenders, 25 push-ups. 

plan was 12 mile run. It was 86ish at the start of my run and never cooled off any more. couldn't make 12 miles as I just ran out of steam.  total time 97:13. ran 6 miles with out stopping then took a 2+ minute break and thought I could maintain the pace ... ended up stopping every mile on the way back and actually walked some during the 10th mile.  splits 9:32, 9:23, 9:25, 9:27, 9:26, 9:26, 9:36, 9:41, 10:37, 10:41.  average HR 122. 

walked home 1.8 miles in 36:25. just didn't have it today. 

total time 47:09. easy run at 5 am. Hot. splits 9:39, 9:33, 9:29, 9:21, 9:06. average HR 118.

cedar city run total time 50:04. altitude and hills got me. splits 10:05, 9:32, 9:51, 10:25, 10:11. average HR 120.

Alpine running 76:34. hills and alittude again. splits 9:32, 9:22, 9:16, 9:12, 9:43, 9:55, 9:49, 9:45. average HR 118.

total time 80:11. hills were more pronounced splits 10:30, 9:41, 9:40, 9:54, 9:48, 10:20, 10:20, 9:58. average HR 116.

total time 46:05. plan was for half mile x 3 with 1 mile in between. slits 9:29, 4:02, 9:29, 4:03, 9:45, 4:05, 5:12 (0.53). average HR 119.

total time 101:37. plan was to see what I could do after 6 miles while running around 9:15 for the first 6 miles. splits 9:20, 9:10, 9:10, 9:18, 9:11, 9:08, 8:58, 8:57, 8:59, 8:59, 10:27. I was working fairly hard for the 10th mile so I decided to run the 11th mile easy (plus it was mostly uphill). average HR 120.

after finishing I decided to run another 0.97 but really slow in 10:57 (11:18 pace)

total time 48:38. I was pretty sore from yesterday. splits 9:45, 9:37, 9:54, 9:43, 9:39. average HR 117. 

last run in Utah for awhile. Total time 47:53. easy run in cool temperatures. plan was easy. splits 9:57, 9:26, 9:27, 9:34, 9:29. 

total run 75:58. 87 degrees at the start of the run but cloudy whichw as forrtunate. I drnka 5 ounces every mile. stopped at miles 3 and 6 to get water from a fountain. also stopped at 6.6 miles to cahnge sessions of general conference. plan was 9:30 paee. splits 9:38, 9:32, 9:27, 9:27, 9:25, 9:29, 9:31, 9:29. average HR 122 (includes 30 seconds with HR picking up interference and being in the 170's)

total time 44:39. Plan was 1 minute uptempo 2 minutes recovery starting at 10 minutes. It was really hot and a bit humid too. The run got tough by the end. splits 9:35, 8:29, 8:42, 8:53, 9:00.

total time 76:44. plan was easy for 8 miles. did this on a treadmill because the temp was 87 degrees with 50% humidity. I makred the laps manually and used the distance on the treatmill. My watch set on the RUN INDOORS setting said I ran 7.69 miles but I called it 8 miles. splits 9:52, 9:40, 9:41, 9:41, 9:40, 9:31, 9:32, 9:08.

the Garmin website and garmin connect went down last night so don't have other info about this workout.

outside with 77 degrees and 68% humidity. wasy run. total time 48:18. splits 9:58, 9:45, 9:33, 9:30, 9:32.

bike ride 6.24 miles in 31:05.

8 miles outside in 75:38. splits 9:37, 9:15, 9:16, 9:17, 9:17, 9:19, 9:35, 10:02. I stopped every 2 miles briefly. I drank every mile. I was totally drenched at the end of the run and had to change clothes before the treadmill.

treadmill run 4 miles in 38:21. again I used the treadmill distance and hit my lap times manually. splits 9:53, 9:38, 9:31, 9:19. the watch said I ran 3.85 miles.

total running time 47:03.  splits 9:48, 9:30, 9:20, 9:20, 9:05.

total running tim3 74:47. splits 9:33, 9:08, 9:15, 9:14, 9:15, 9:15, 9:22, 9:46. heat got to me.

total time 46:28. plan was to run 1 mile warm-up then hard x 1 mile then recovery mile then hard mile then recovery. Before each hard mile I stopped and stretched and hydrated. splits 10:17, 7:48, 10:14, 7:59, 10:10.

in Moorpark, California with David. Plan was super slow. total time 35:40.  walked some each mile. splits 11:09, 11:08, 10:07, 3:15.

run near Mountain View California with my high school running team mate Craig. total time 51:03. 300 feet of elevation gain. not feeling well. total time 9:48, 9:57, 10:18, 9:03, 9:06, 2:51.

with Andrew. total time 47:19. splits 9:45, 9:30, 9:34, 9:34, 8:57.

with Andrew... total time 57:00. splits 9:44, 9:54, 9:27, 9:12, 9:34, 9:10.

with Craig, total time 51:50.  splits 8:59, 9:30, 10:00, 8:38, 8:16,  6:27

with Andrew. total time 69:17. ran the dish again. First part was slower than last week by a little bit but today the last part was much faster. splits 9:41, 10:32, 10:16, 10:55, 9:12, 8:41, 8:55, 1:05.

total running time 29:41. splits 9:50, 9:24, 9:02. 1:26. HR info not accurate.

total running tim3 84:03. It was 80 degrees and 32% humidity when I left on the run at 5:40 am. I sure enjoyed running with the temp in the high 50's. Plan was to see what I could do with good hydration and periodic short breaks. splits 9:34, 8:56, 9:04, 9:01, 9:06, 9:23, 9:17, 9:58, 9:44. HR info was again not accurate.

total time 46:49. easy run splits 9:46, 9:32, 9:20, 9:21, 9:01. 

total time 53:41. plan was 1 minute uptempo 2 minutes easy starting at 9 minutes. splits 9:24, 8:49, 8:47, 8:44, 8:54, 9:04.

total time 49:03. easy run... splits 9:57, 9:40, 9:48, 9:48, 9:49. 

total time 57:03. plan was 3 half miles hard but in the heavy shoes and the heat. (did the halfs start at 1.5, 3.5, and 5.25 miles) splits 10:06, 4:45, 3:57, 9:44, 4:51, 4:04, 10:07, 2:31, 4:10, 2:51.

total time 46:24. easy run splits 9:38, 9:13, 9:05, 9:14, 9:14. felt great not pushing at all.

total time 72:59. only 4 hours sleep after my dad passed. ran to let go didn't feel bad at all during the run but later was exhausted... splits 9:22, 8:50, 8:48, 9:02, 8:59, 9:18, 9:13, 9:27. 

total time 35:31. not feeling great and needed to go real slow.  splits 10:13, 10:15, 10:19, 4:44.

total time 48:28. feeling a little better but not back to normal. splits 9:37, 9:37, 9:32, 9:43, 9:59.

total time 49:07. easy run. splits 10:00, 9:48, 9:42, 9:38, 9:58

total time 47:09. Lighter shoes on and tried to go faster. 90 degrees at 5 am and about 25% humidity. splits 9:24, 9:11, 9:14, 9:28, 9:51. 

total time 50:37.  easy run with 82 degrees and 56% humidity.  splits 10:00, 10:12, 10:04, 10:09, 10:12.

total time 91:20. it was 86 degrees and 56% humidity when I went on my run at 5 am. It was a very difficult run despite being slow. splits 9:49, 9:38, 9:56, 10:02, 11:09, 11:17, 11:46, 11:40, 6:03. average HR was 110 but I was drenched and did NOT feel well by the end.

total time 38:16. splits 9:50, 9:32, 9:26, 9:28. I am going to run shorter this week and ride the bike daily. I really hope that this yucky heat goes away soon.

bike ride 5.05 miles in 22:05.  average HR 92. 

total running time 45:12. plan was to try to have a harder workout. Wasn't sure what I would be able to do with 85 degrees and 35% humidity. splits 9:13, 8:25, 9:31, 8:34, 9:29. average HR 118

then biked 5.05 miles in 21:53. average HR 102.

total time 43:56. easy run. it was quite hot. splits 9:37, 9:34, 9:39, 9:58, 4:58

treadmill run...total time 45:54.  5 miles but the watch said 4.61.  splits 9:50, 9:10, 9:06, 9:02, 8:47.

treadmill run. total time 47:24.  easy. splits 9:37, 9:32, 9:31, 9:23, 9:22.

treadmill run ... watch said 7.32 miles but it never changes the distance nor the pace even when I increase the speed on the treadmill so I start my watch at 0.01 miles and manually take splits at each mile. total time 73:22. splits 9:28, 9:22, 9:14, 9:05, 9:06, 9:14, 9:05, 8:48.

treadmill run watch said 4.8 miles. total time 48:38. I kept the pace really slow to test something and the watch marked a mile before I got to a mile using the treadmill distance.  after that I had to manually take the splits when I went from 6.1 mph to 6.2 mph. splits 9:49, 9:47, 9:40, 9:41, 9:40.

treadmill run total time 53:01. at 7 minutes I ran 1 minute hard 2 minutes easy. recovery run was at 6.3 mph while the uptempo started at 7.5 mph and each one went up until 8 mph. The last mile I started each fast interval at 8 mph but gradually increased to 8.4 mph for the first 2 then to 8.5 mph for the last one. splits 9:25, 8:52, 8:43, 8:42, 8:43, 8:37. 

total time 48:32. outside again. done with my covid quaratine. Will due 1 minute striders at least once a week. Did this during the last mile. alternating 1 minute strider 1 minute easy. splits 9:54, 9:48, 9:45, 9:50, 9:15.

total time 51:25.  threshhold workout. After 1 mile warmup and 2 striders, I did 0.625 miles hard (1 K) and then stopped for @ 1 minute of rest.  A few times the rest was slightly longer. I slowed after 4 of these but did a total of 7 (stopping at 5.375 miles) prior to going uptempo the last 0.2 miles of the run.  splits 9:32, 7:56, 8:00, 8:18, 8:35, 9:04. 

bike 7.68 miles in 38:02. 24:17 first 5 miles then 13:44 for 2.68 miles.

total time 47:50. was pretty tight at the beginning of the run. easy run temp at 79 degrees for the start. splits 9:53, 9:45, 9:34, 9:24, 9:14. 

bike time 21:19. 5 miles in 20:56.

total time 81:57. 85 degrees but only 26% humidity when I headed out at 5:15 am. The low humidity made this doable outside. Goal was sub 82 minutes and minimize stops. I ran 5 miles without stopping. That stop was longer as I filled up 2 water bottles. I stopped at 6, 7, adn 8 miles briefly. splits 9:15, 9:03, 9:06, 9:07, 9:03, 9:07, 9:10, 9:01, 9:05. average HR 128. 

total time 47:15. plan was easy run splits 9:40, 9:25, 9:27, 9:25, 9:18.

bike time 49:30. first 5 miles 21:44, next 5 miles 22:56 (uphill gradually), 4:50.

run time 54:59. Goal was 55 minutes. Since I have ramped up my bike mileage I did't go hard today. splits 9:31, 9:08, 9:04, 9:10, 9:11, 8:55.

bike tim 53:49. 5 mile splits 22:19then 22:10 then las 2 miles in 9:21.

swim 24 laps in pool (about 220 yards) 6:11.

run time 48:37. goal was 9:45 pace. splits 9:58, 9:43, 9:39, 9:40, 9:37.

bike tried to decrease the effort on this. The pace was almost the same as yesterday but the effort felt less. time 45:15.  splits 22:29, 22:46.

swim 30 laps 7:25.

total run time 53:26. plan was 6 min warm-up then 2 min hard 3 minutes recovery. recovery was 45 seconds around 10:30 pace then gradual increase til last minute of recovery at 9:30 pace. splits 9:04, 8:37, 8:56, 8:57, 8:57, 8:55. This was harder than I thought it would be possibly because of everything else I am doing? average HR 127.

bike time 40:42. 5 mile splits 19:58, 20:09 (40:07 compared to 45:15 for 10 miles yesterday), last 0.1 0:35. average HR 113

swim 36 laps in 8:23. average HR 82

total running time 49:46. easy run splits 10:16, 10:09, 10:00, 9:46, 9:36. ave HR 117. 

bike time 61:24. 5 mile splits 23:27, 22:41, then 15:16 for 3.45. ave HR 88

swim 400 yards 9:28.

total running time 81:38. plan was to get as close to 9 minute pace as I could. splits 9:26, 9:02, 9:03, 9:05, 9:01, 9:01, 9:07, 8:59, 8:55. ave HR 125. 

bike time 49:20. 5 mile splits 21:06, 20:49 then 7:26 for last 1.31. ave HR 101

warm up 2 miles in 20:18 ave HR 115. did two 30 second strider. 

trial run triatholon. total time 1:25:18

swim 8:44.7 

bike 44:33.3 five mile splits 18:51.9, 18:15.1, then 2 miles in 7:26.3 ave HR 122

3.1 mile run 26:31.1 splits 8:41.6, 8:22.5, 8:33.6, 0:53.4 ave HR 135.

analysis... the above is 1 hour 19 minutes and 49.1 seconds. The transitions took 5 minutes 28.9 seconds. I know the swim transition took at least 3.5 minutes and probably a little more. the transition to the bike didn't take more than 1 to 1.5 minutes. The bike leg was the fastest I have ever ridden and the average HR is the highest I have ever had for a bike ride.  I really struggled to get my legs moving on the run. I don't remember a run in which I had a higher HR than this one. It was a good work-out. I had a fig bar before I ran the warm-up then another after the swim and another after the bike ride. This was too much. I felt full during the run. I carried 10 oz of powerade with me on the run. I think next time I will drink powerade during the transition to the run and carry water with me.

total tunning time 58:33. goal was slow. splits 10:14, 9:53, 9:40, 9:28, 9:39, 9:38. ave HR 121.

total bike time 48:36. five mile splits 22:30, 21:17, 4:50. average HR 100.

total swim time 9:26. 

total running time 47:34. splits 10:03, 9:33, 9:26, 9:22, 9:10. average HR 120.

total bike time 46:47.  five mile splits 20:12, 19:15, 7:20. avergae HR 104.

cycling first 50.31 minutes ofr 11.9 miles. pushed a bit splits 21:27, 20:17, 8:47.

running 6 miles in 55:26. rn half mile x 3 hard after 1 mile wamr-up, 1.5 miles recovery after first and second interval and then half miles cool down at the end. splits 9:15, 3:44, 9:55, 4:57, 3:53, 9:43, 4:58, 4:01, 5:01. ave. HR 121.

swim 9:01. 

cycle first 10.71 miles in 48:00. deliberate not pushing it. 

5 mile run in 47:31. plan was to average 9:30 pace. splits 9:44, 9:30, 9:35, 9:27, 9:14, ave HR 121

2 hours later swim in 9:03.

tapering for sprint triathlon.  only slow run today and nothing else. total time 59:58.  ran with my brother Mike. Splits 9:57, 10:07, 10:14, 10:02, 10:08, 9:30. (ran faster last half mile). ave HR 112. 

sprint triatholon day- the real deal

warm-up 2 miles in 20:24. 2 0.05 miles striders at 1.6 and 1.8 miles.

swim 400 yards (41.4 laps of our small pool) 8:15.8 

bike 12 miles 42:51.7 five mile splits 17:39.3, 17:36.8, 7:35.6 ave HR 129

run 3.1 miles 26:26.6 splits 8:38.7, 8:30.1, 8:26.4, 0:51.4 ave HR 136.

Total triathlon time 1:22:53.92... add up swim, bike run 1:17:34.1 + 5:19.82 transition time

This was faster than my trial run last Monday by 2:24 for overall time. It was 2:15 faster for the actual events and the transition was 9 seconds faster than last time. I wasn't sure how this was going to go because I didn't sleep well but I tapered better and I am happy with this. I am not going to continue working out so hard. The run is the hardest to maintain because my legs are quite affected by the hard bike ride. Still, I am overall pretty pleased with this considering I sued a touring bike and not a racing bike.

total time 65:33. plan was to try to run a bit faster than 9:30 pace.  splits 9:27, 9:23, 9:30, 9:28, 9:16, 9:26, 9:03. ave HR 120

total time 58:46. splits 9:59, 9:50, 10:00, 9:50, 9:40, 9:27. ave HR 122

total time 60:11. really sore from driving all day yesterday. plan was slow splits 10:11, 10:01, 10:08, 9:48, 9:47, 10:14.ave HR 118.

total time 92:42. plan was to start out around 9:20 and increase pace after 4 miles if I could. splits 9:36, 9:16, 9:15, 9:18, 9:14, 9:05, 9:10, 9:18, 9:13, 9:17. ave HR 124

total running time 37:59. easy run. splits 9:45, 9:28, 9:25, 9:21. ave HR 121

total bike time 42:47.  splits 21:01, 21:09, 0:37

total running time 60:12. I did 6 x 1000 meter intervals. I warmed up for a mile then started. 1 minute recovery of the clock adn standing still. I was at 4.75 miles when I finished the 6th one. After 1 min recovery I ran 0.25 miles hard to finish the 5th mile. I then cooled down for 2 miles (with a hard 0.25 miles from 6.6 to 6.85 miles).  splits 9:33, 7:37, 7:47, 7:58, 8:05 (0.25 miles in 1:57.2) 9:41, 9:31 (0.25 miles in 1:59.95). ave HR 126. 

total running time 37:55. easy run but in lighter shoes. did 2 one-minute striders during the last mile. splits 9:40, 9:30, 9:26, 9:19. ave HR 115.

total bike time 41:30 splits 20:54, 19:51, 0:46. ave HR 102.

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.