my exercise

total running time 30:13. easy run new yar's morning. splits 10:31, 10:01, 9:41. ave HR 120.

total running time 87:48. plan was easy x 6 miles then 2 hard hand half mile slow down. . splits 9:31, 9:08, 9:08, 9:08, 9:12, 9:08, 8:41, 8:41, 5:10. ave HR 124

total running time 24:31. , who will come through? my watch quit working. splits 10:00 and 9:50 then the qatch froze so I really don't know tips before.

total time 63:16. plan was to warm-up for 20 minutes and then 2 min hard followed by 3 minutes busy. splits 9:25, 9:22, 8:41, 8:48, 8:49, 8:54. ave HR 120. 

total running time 44:03. plan was easy running. splits 9:57, 9:44, 9:44, 9:43, 4:55. ave HR 126.

total running time 65:34. Warmed up for about 0.6 and then tried to run 9:05 pace. plan was to do that for 5 miles in my heavier shoes. I couldn't sustain that effort. Not sure why not?  splits 9:28, 9:05, 9:07, 9:21, 9:15, 9:36, 9:42. ave HR 128.

total running time 42:58. plan was easy running splits 9:39, 9:36, 9:32, 9:26, 4:46. ave HR 120.

total running time 99:10. plan was 7 miles at around 9:10 pace followed by the last 4 in the 8:40's. splits 9:22, 9:09, 9:07, 9:09, 9:04, 9:16, 9:07, 8:45, 8:46, 8:45, 8:41. ave HR 122. I really felt good with this work-out. This was despite realizing that the wind was blowing slightly and I ran the entire second half of the run with wind in my face.

total time 66:10. Due to travel I did the longer early week run on a Monday. plan was one hard mile at 4 miles.  splits 9:46, 9:32, 9:29, 9:34, 8:17, 9:50, 9:42. ave HR 122.

total time 19:11. early morning run. had to leave for the airport at 7:30. did this run about 5:20 am. splits 9:54, 9:18. ave HR 120.

total time 38:37. plan was easy run... 9:47, 9:38, 9:43, 9:29. ave HR 114. 

total time was 64:14. plan was 3 half miles up tempo. splits 9:21, 3:58, 9:35, 4:43, 4:13 (uptempo but mostly uphill), 9:14, 4:47, 4:01 (got threatened by a goose so there was some rest time after about 0.1 of this 0.5 miles), 9:41, 4:41. ave HR 117.

total time 28:18. plan was easy run. splits 9:33, 9:17, 9:27. ave HR 117.

total running time 82:25. plan was 6 miles at 9:15 pace thenlast 3 at 8:30 pace. the up and down hills didn't allow this plan to reach fruition. splits 9:22, 9:06, 9:24, 10:00, 9:26, 9:02, 8:38, 8:52 (mostly uphill and working hard), 8:37. ave HR 119.

total running time 39:07. plan was easy run. splits 9:58, 9:58, 9:49, 9:22. ave HR 120.

total time 62:42. plan was warm-up for 1 mile then 2 miles uptempo then 1 mile recovery then 2 miles uptempo, then 1 mile warm down. splits 9:28, 8:24, 8:35, 9:48, 8:16, 8:47 (mostly uphill), 9:25. Ave HR 125.

total running time 39:09. plan easy run splits 10:08, 9:48, 9:34, 9:39. ave HR 112.

total time 63:57. plan was warm up for 15 minutes then 1 minute hard 15 seconds walk 1 minutes recovery from 15 minutes through 45 minutes. this ended up ebing harder than I thought it would be and I cut the run short. splits 9:56, 9:09, 9:17, 9:49, 10:28, 10:40, 4:37. ave HR 119.

total time 42:51. plan was easy run. splits 9:42, 9:42, 9:45, 9:41, 4:01. ave HR 138 (definitely had interference and this is not accurate). 

total time 104:18. Plan was warm-up for 5 minutes then run 9:05 pace through 9 miles then speed up the last 2. windy conditions and sore legs from Thursday made this plan not possible. I stopped numerous times and still struggled. splits 9:24, 9:06, 9:04, 9:12, 9:11, 9:17, 9:10, 9:23, 9:38 (got a phone call from my son at about 8.8 miles and this gave me a break), 9:25, 9:09, 2:18. ave HR 123.

total time 38:41. plan was easy run. splits 9:51, 9:39, 9:39, 9:32. ave HR 117. 

total running time 63:07. plan was 10 minute warmup then alternating 2 minutes uptempo and 3 minuts recovery. I missed the 10 minute mark and did 2 minutes/2 minutes until1 5 minutes and the did 2 min/3 min though 55 minutes prior to finishing.  uptempo was around 8:30 pace for the entire workout while recovery was around 9:30 pace. splits 9:20, 8:51, 8:58, 8:54, 8:59, 8:50, 9:15. ave HR 123.

total time 39:21. plan was easy run. splits 10:14, 9:51, 9:41, 9:35. ave HR 114.

total time 65:48. plan was 3 up-tempo half miles. splits 9:22, 4:01, 9:45, 7:16, 4:02, 9:47, 7:25, 4:06, 10:05. ave HR 123

total running time 38:21. plan was for an easy run. legs felt good using the hand massager alot. splits 9:55, 9:28, 9:26, 9:32. ave HR 119.

total running time 99:55. plan was to warm up for first al miles then run around 9:05 pace through 9 miles and then run the last 2 sub 8:45 pace. I lost concentration on mile 8 then the last 2 miles I couldn't quite speed up like I planned. Overall, this run was 2 minutes faster than the same attempt the previous Satruday.  splits 9:24, 8:59, 9:04, 9:00, 9:04, 9:02, 9:06, 9:25, 9:04, 8:58, 8:48. ave HR 126. pleased with this effort.

total running time 37:50. plan was easy run. legs felt great. splits 9:37, 9:24, 9:28, 9:20. ave HR 121.

total running 59:24. plan was warm-up for 1 mile then run the 1 k repeats with 1 minute rest. at 3.5 miles I started making the rest 1.5 minutes as I was hurting. Not sure why this was so hard? resting times not on the clock. splits 9:27, 7:38, 7:44, 8:04, 8:09, 8:18, 10:04. ave HR 132.

total running time 38:41. plan was easy run. splits 9:52, 9:41, 9:32, 9:37. HR info not accurate.

total time 66:12. plan was warm-up and cool down for 1 mile each. In between run 3 at 9:15 pace then 2 miles sub 8:45 pace. this was a disaster. when I tried to speed up I did but it got hard quick. I changed the plans and ran 1 mile with icnreased effort the 1.5 mile recovery followed by a quarter mile hard. I ahven't slept well for 3 of the alst 4 nights so I think this is what is goiing on. splits 9:34, 9:08, 9:16, 9:23, 8:55, 9:59, 4:59, 2:05, 2:53. ave HR 126.

total running time 39:24. plan was slow. splits 9:57, 9:51, 9:55, 9:42. the last 0.1 mile I picked itnup quite a bit. this was a good recovery work-out. ave HR 118 (the firt 5 minutes the HR was naer 125. that may have been interference but I am not sure, 

total running time 99:32. plan was warm-up for half a mile and then run around 9:05 pace through 9 miles and speed up for the last 2. I was able to follow this plan. splits 9:31, 9:05, 9:07, 9:06, 9:01, 9:01, 9:00, 9:03, 9:05, 8:49, 8:43. ave HR 129. 

total time 38:03. plan was for an easy run. legs feeling great. splits 9:40, 9:31, 9:27, 9:26. ave HR 118.

total time 70:33. original plan was 2  iles warm-up then5 miles at 8:30 pace followed by 1 mile cooldown. had a bad night's sleep and didn't think I could handle the plan so I changed it to 1 mile warm-up then 2 miles uptempo 1 mile recovery 2 miles uptempo 1.25 miles recovery, 0.5 mile hard and 0.25 mile cool down.  splits 9:22, 8:09, 8:08, 9:45, 8:13, 8:12, 9:33, 2:28, 4:04, 2:38. ave HR 127.

total time 39:01. plan was easy. legs were sore. splits 9:52, 9:44, 9:44, 9:41. ave HR 117. 

total run time 64:49. plan was gradual increase in pace over the run. however, I ended up running first 4 moderately and last 3 faster. splits 9:42, 9:23, 9:26, 9:27, 9:00, 8:58, 8:54. ave HR 124 but there was interference for the first 8-10 minutes so this isn't accurate. 

total time 38:36. plan was an easy run. used massage gun prior to the run. legs felt great. splits 9:50, 9:40, 9:37, 9:29. ave HR note accurate.

total run time 109:27. plan was warm-up for half a mile and then 9:10 pace through 8 or 9 miles then try to pick it up. I didn't stick to the plan in the middle and by the end couldn't speed up much. splits 9:22, 9:10, 9:10, 9:09, 9:06, 9:10, 9:01, 9:02, 8:55, 9:00, 8:59, 9:23. ave HR 124. I thnk the HR was accurate.

total time 38:14. plan was easy run. splits 9:48, 9:33, 9:35, 9:18. HR data not accurate.

10 minutes on indoor exercise bike

total time 71:33. plan was 2 mile warm up and then 2 minutes up tempo alternating with 2 minutes recovery for 5 miles with 1 mile cooldown.  First uptempo segment was actually 2:15 in length. (*indicates mintues of uptempo during respective mile). 9:26, 9:19, 8:40(*4), 8:41(*4), 8:51(*3:05), 8:54(*2:55), 8:44(*4), 8:59. ave HR 123.

total running time 39:48. plan was for a super easy run. splits 10:06, 9:56, 9:50, 9:56. HR info not accurate

total running time 73:28. Plan was tostart easy and gradually speed up and run faster the last 2 miles. splits 9:37, 9:16, 9:12, 9:13, 9:07, 9:09, 9:07, 8:49. ave HR 125. 

total running time 37:57. did an extra good job with the amssage gun and my legs felt great. plan was easy and it felt easy!  splits 9:44, 9:29, 9:26, 9:18 ave HR 118

total running time 108:38. plan was 9:20 x 2, 9:15 x 2, 9:10 x 2, 9:05 x 2, 9:00 x 2 and then go as fast as i can.  splits 9:27, 9:13, 9:12, 9:13, 9:09, 9:07, 9:06, 9:00, 9:00, 9:03, 8:39, 8:30. ave HR 124. VO2 max 53. very pleased with this workout.

total running time 38:07. plan was easy run splits 9:45, 9:43, 9:25, 9:14. ave HR 122.

total time 70:32. plan was 2 mile warm-up and then 5 miles tempo run then 1 mile cool-down. splits 9:30, 9:21, 8:34, 8:35, 8:33, 8:21, 8:09, 9:30. ave HR 128. VO2 max again 53

total running time 38:59. plan was 9:45 minutes/mile pace. splits 9:53, 9:44, 9:42, 9:39. Ave HR 117 (but HR not accurate first 4 minutes so should have been lower). 

total tunning time 77:04. plan was half mile hard x 3 in my heavy shoes with recovery in between.  splits 9:37, 9:26, 3:55, 9:48, 4:54, 3:57, 10:07, 10:21, 4:13, 10:46. this was harder than I thought it would be. ave HR 126. VO2 max 52

total running time 38:52. plan was slow running... splits 9:50, 9:42, 9:39, 9:41. ave HR not accurate

total running time1:48:04. I wrote out my plan Friday night with splits that would look like this:

          9:20, 9:15, 8:45, 9:15, *9:15, 8:45, 9:10, 9:10, 8:40, ^9:10, 9:10, fast as can go. my actual

splits  9:18, 9:11, 8:48, 9:11, 9:12, 8:43, 9:08, 9:05, 8:39, 9:07, 9:10, 8:32.

ave HR 129. I hydrated @ 5 ounces just before 2 miles, 5 miles, 7.5 miles and 10.3 miles. I ate 2 Hi-chews starting at 4.5* miles and 2 more starting at 9.75 miles^. The chews made a difference. I am very pleased with the progress I am making.

total running time 39:08. plan was easy run. splits 9:58, 10:03, 9:41, 9:26. ave HR 120. 

walked for half mile before and after the run not included in the distance

total running time 50:26. plan was 1 mile warm-up, 4 miles of 1K repeats with 1 minute rest then 1 mile cool down. I tried to keep the effort at 7:50 pace. splits 9:23, 7:52, 7:50, 7:51, 8:00, 9:30. The last uptempo was only for 0.25 miles.  ave HR 129.

I cut my mileage back 2 miles. over the last week my resting HR has jumped from 38 to 47. I am concerned that I am over training so this week I am cutting back a total of 6 miles (15%). 

total running time 38:47. plan was run easy. splits 9:43, 9:42, 9:41, 9:41.  ave HR 118.

total running time 55:43. plan was a hard quarter mile after every mile. splits 9:45, 1:52, 9:44, 1:47, 9:43, 1:48, 9:42, 1:53, 9:29. ave HR 124. 

total running time 38:51. plan was slow. splits 9:51, 9:46, 9:42, 9:32. ave HR 118. 

ran with my brother Mike. We stopped at 4 miles and I reset my watch. At 6.5 miles I ramped up the pace and ran solo the rest of the way.

4 miles in 39:14. splits 9:46, 9:41, 9:51, 9:56. ave HR not accurate

6 miles in 54:51. splits 9:50, 9:54, 9:29, 8:33, 8:37, 8:28. ave HR 119. 

total running time 37:52. plan was easy run.  splits 9:45, 9:26, 9:22, 9:19. ave HR 120

4 miles on bike in 21:06. 

total running time 72:59. after 15 minute warm-up I ran 1 minute at 8 to 8:20 pace alternating with 2 minutes at 9:30 pace through 7 miles then I cooled down the last mile.  splits 9:34, 9:04, 8:57, 8:54, 8:58, 8:54, 9:12. ave HR 125.

total tunning time 39:54. plan was to run 10 min mile pace. plsits 9:54, 9:59, 10:05, 9:56. ave HR not accurate but read 116. First 4 minutes was registering 130's. 

total running time 65:58. i got my first covid shot yesterday and I was feeling mildly achy. The orginal plan for today was 8 miles but I decided to run 7. splits 9:51, 9:28, 9:30, 9:33, 9:34, 8:56, 9:06. ave HR 124. 

total running time 38:55. plan was easy run. splits 9:59, 9:45, 9:41, 9:31. ave HR 118.

total running time 1:48:50. plan was warm-up mile and the keep miles between 9:00 and 9:10 pace through 8 miles and then run sub 9 the rest of the way. It was windy and I struggled. I had several stops for traffic but just before the 10 mile mark I stopped for 1-1.5 minutes before pushing home. I also wanted to negative split. splits 9:39, 9:09, 9:09, 9:08, 9:08, 9:07, 8:59, 8:52, 9:04, 8:56, 8:42. ave HR 124  I came close to my pace goals but the negative split was significant 55:19.8 first 6 miles and 53:30.5 for the second six miles.

total time 38:27. plan was easy run. I felt pretty good and picked up significantly the last half mile or so. splits 9:50, 9:45, 9:39, 9:13. ave HR 119. 

total time 73:51. plans was four half miles hard. It was windy and the first one was done against the wind, the second one with the wind to my back. There were swirling winds that weren't quite as brisk for the last 2 repeats. splits 9:35, 2:16, 3:46, 9:47, 4:50, 3:42, 9:48, 4:49, 3:50, 9:55, 4:51, 3:57, 2:46.  ave HR 123.

total running time 38:54. plan was easy run. it was quite cold outside. splits 9:56, 9:45, 9:38, 9:35. ave HR not accurate.

ttoal running time 75:23. struggled today. Plan was warm-up 2 miles then one mile hard then 2 miles recovery then 1 mile hard then 2 miles recovery. Didn't even come close. Didn't feel well (lack of good sleep x 3 days and not hydrated well enough. splits 9:37, 9:26, 8:31 (started my better than this but last 0.25 not good), 10:06, 10:14 (about this time I decided I wasn't goiing to follow the plan), 11:45 (I walked for 4 minutes during this mile), 10:33, 5:11. ave HR 125.

total running time 38:14. plan was easy run. spent extra time before the run with my massage gun working on my legs. this was really good for me. splits 9:48, 9:35, 9:31, 9:18. ave HR not accurate.

goals for today: negative split and break 1:48.

total running time 1:47:58.3.  splits 9:22, 9:08, 9:08, 9:08, 9:01, 9:01 (54:48)

                                                         8:58, 8:57, 8:51, 8:58, 8:41, 8:45 (53:10)

average HR 128.  Had 3 stops for traffic for a combined less than 15 seconds. very satisfied with this run. 

total running time 38:42. plan was easy run. First w miles with a wind in my face, last 2 miles with wind at my back.  splits 9:53, 10:04, 9:28, 9:17. ave HR 119.  wind in hte low teens mph

total running time 76:29. I did an exercise stress test and was on a treadmill for about 17 minutes with the last 5 minutes being pretty heavy exercise. The plan for today was to not push terribly hard. A phone call came in about 2.4 miles into the run and it stopped my general conference talk without restarting it. I thought I stopped my watch but later realized I just hit the button for a split and it appaers that I was stationary with my clock running for up to a minutes. here are my splits... I got back to mile splits starting at 4 miles.  9:42, 9:22, 3:16.4, 10:29, 6:12.7 (combined a 9:29 mile), 9:28, 9:33, 9:18, and 9:10.  ave HR 125

total running time 38:14. plan was easy run...splits 9:50, 9;37, 9:27, 9:20. ave HR 120. 

total time running 71:05. plan was 2 miles warm-up them 8 mile tempo run in 8:30 pace.  it was windy so I changed directions more than usual. splits 9:33 and 9:08 (3x 0.05 mile striders) both against the wind. 8:29 (all against the wind), 8:31, 8:31, 8:34, 8:49 (0.8 miles against the wind) and coold down in 9:30. ave HR 130.

total running time 38:14. Plan was easy run. Legs felt good after the massage gun. splits 9:46, 9:36, 9:35, 9:17. ave HR 118

rode bike for 20:02 minutes

total running time 107:33. Plan was negative split and slightly faster than a week ago.  splits 9:20, 9:05, 9:04, 9:04, 9:00, 9:03, 8:55, 8:55, 8:56, 8:54, 8:39, 8:39. first half 54:36, second half 52:57. 25 seconds faster than the previous week. ave HR 128. 

total running time 38:13. ran easy but legs felt good and went faster than i planned. splits 9:47, 9:38, 9:30, 9:18. ave HR 119. 

total time 69:37. plan was warm up for 2 miles then 1K repeats with 1 minute rest (off the clock) for a total of 8 repeats (5 miles). splits 9:39, 9:16 (3x 0.05 mile striders), 7:52, 7:56, 8:04, 8:14, 8:38, 9:57. ave HR 131. These work-outs have gotten harder since I started them... I can tell that this is because I ahven't been doiing additional cross training. 

total running time 38:37. plan was easy run. splits 9:47, 9:41, 9:36, 9:33. ave HR 120.

total bike time 29:39. 12 mph 5 mile split 24:14. the wind really had picked up.

total running time 74:33. plan was to start easy and then run around 9:30 pace for first 4 miles, the next two at 9:20 pace and then the last 2 miles sub 9 pace. splits 9:35, 9:30, 9:31, 9:36, 9:18, 9:18, 8:55, 8:50. ave HR 124. ran in heavier shoes

total running time 39:48. got the vaccine yesterday afternoon. Felt a bit achy but mostly would NOT sleep. I only dozed for 4 hours seemingly aware of everything. the run was slow but still seemed hard. splits 9:56, 10:00, 9:55, 9:57. ave HR 120. 

total running time 93:54. slept better so I thought i would do my original plan for 12 miles with 4 uptempo miles starting at 2, 5, 8, adn 11 miles. I ran the first set in about the planned time but then couldn't maintain the planned pace of 9:10. I rearranged my plan and did 10 miles total with uptempo miles at 2 miles, 6 miles, and 9 miles. splits 9:23, 9:06, 8:44, 9:29, 9:23, 9:29, 8:49, 10:23, 10:07, 9:01. ave HR 120. I really struggled. I stopped and rest at 4, 6,7,8, and 9 miles. I came to the conclusion that the vaccine affected me more than I realized.

Ran with Mike. plan was easy. total time 39:25. splits 9:50, 9:36, 9:29, 9:36, 0:53. ave HR not accurate.

total running time 74:42. plan was 15 min warm-up then 2 miles uptempo alternating with 3 miles recovery. The first set was done at 8:40 pace and 9:40 pace. After that the pace was 8:20 to 8:30 pace for the faster segments and 9:30 to 9:45 pace for the slower segments. The last 2 uptempo segments were don in about 8:30 pace. I slowed to about 10 min pace for the slower segments during the 6th miles and then to about 10:15 pace for the slower segments during the 7th miles. splits 9:36, 9:18, 8:59, 9:05, 9:04, 9:20, 9:29, 9:52. The last mile was a recovery mile. ave HR 126.

total running time 38:54. easy run splits 9:50, 9:45, 9:38, 9:41. ave HR 113. 

total running time 76:51. plan was to graually speed up after 4 miles but I left later and the heat got to me... splits 9:37, 9:26, 9:29, 9:29, 9:23, 9:14, 9:56, 10:17. ave HR 124.

cycle 20:36.

total running time 38:46. plan was easy splits 9:56, 9:41, 9:38, 9:30.  ave HR 120.

cycle 30:48. 

total running time 108:22. plan was to negative split and break 108 minutes but that didn't quite happen. the negative split did happen. splits 9:35, 9:04, 9:02, 9:04, 9:02, 9:00 (54:47), 8:54, 8:58, 8:51, 8:57, 8:59, 8:55 (53:34). ave HR 124. 

total running time 38:56. plan was easy run splits 9:57, 9:50, 9:38, 9:31. ave HR 120

cycle 30:00

total running time 74:09. plan was 3 x half mile hard. 2 miles in between each one then half mile cool down. splits 9:32, 9:11 (3 striders), 3:37.9, 9:53, 9:46, 3:43.3, 9:44, 10:00, 3:52.4, 4:49. ave HR 122. I stopped briefly before each hard half mile to stretch. I stopped after the 2nd and 3rd half miles to catch a breath. ave HR 122.

total running time 38:53. plan was easy run. splits 9:56, 9:51, 9:39, 9:27. ave HR 113. 

total running time 76:56. plan was at 19 minutes to go 1 min uptempo alternating with 30 seconds walking for 19 cycles. This was just over 3 miles of intervals. splits 9:42, 9:29, 9:06, 9:07, 9:21, 10:18, 10:09, 9:43. ave HR 123.

total running time38:47. easy run. splits 9:55, 9:47, 9:38, 9:27. ave HR 115.

cycle 31:26

total running time 109:39. plan was negative splits and sub 108... felt great through 8 miles but then... splits 9:14, 9:05, 9:06, 9:02, 9:02, 8:59, 8:52, 8:58, 8:53, 9:13, 9:14, 10:02. ave HR 124. 

total running time 29:07. plan was easy run...shorter than usual given the plan to drive all day. splits 9:59, 9:47, 9:21. ave HR 116. then drove with Jeff Boyd until late at night... spending the night in an RV at Walker Lake in Nevada. 

driving all day. no run.

total running time 54:17. plan was warm up 2 miles, uptempo 2 miles, and cool down 2 miles. In Oregon. more hills. splits 9:34, 9:15(down hill), 8:44 (some up hill), 8:09 (some down hill), 9:28, 9:07. ave HR 123.

total running time 57:11. plan was 9:30 pace. splits 9:37, 9:34, 9:40, 9:38, 9:34, 9:08. ave HR 120. 

total running time 38:34. plan was easy run.  splits 9:44, 9:41, 9:39, 9:30/. ave HR 120.

total running time 79:58. plan was warm-up adn then gradually get faster with goal of sub 80 minute run. made it just barely. splits 9:22, 8:58, 8:57, 8:59, 8:57, 8:44, 8:50, 8:34, 8:37. ave HR 127. this was a weird run. I couldn't go on my planned route as the canal was blocked off by caution tape and the police were actively investigating something. So I turned around and went north. I ran until 5 miles adn then turned back. Just before I hit 6 miles I noticed a sleeping bag right on the edge of the canal path with what appeared to be someone inside the bag. The head was completely covered but it was on a really hard piece of dirt. I ran on by thinking nothing of it but got the distinct impression after about 0.3 miles that I should call and report it. I did just that. not sure what became of this?

total running time 39:09. plan was for an easy run. splits 10:02, 9:53, 9:41, 9:33. ave HR 117. 

biking time 19:05. 

total running time 54:16. plan was statring at 10 minutes to alternate 2 min up-tempo with 3 minutes easy pace. I did this up until the end of the 8th up-tempo segment at 47 min. splits 9:26, 8:56, 8:49, 8:54, 9:02, 9:09. ave HR 126. I felt really good during this run. I am cutting back mileage and the amount of steps I am taking per day. I ahve noted a decrease in soreness.

total time 38:58. plan was easy. splits 10:00, 9:44, 9:44, 9:31. ave HR 119

total time 55:39. plan was start slow and gradually speed up. splits 9:43, 9:28, 9:16, 9:10, 9:03, 8:59. ave HR 126.

total running time 38:25. felt really good. tried to go slow but went faster and still easy splits 9:47, 9:41, 9:36, 9:20. ave HR 119

total time 81:28. plan was faster than last week. poor sleep for 4 nights in a row nixed that. splits 9:04, 8:58, 9:00, 8:59, 9:02, 8:54, 8:54, 9:09, 9:27. ave HR was not accurate 

total running time 38:48. plan was easy running. splits 9:47, 9:38, 9:43, 9:40. ave HR 121.

bike ride 27:06. 13.3 mphave HR 92. 

total running time 52:53. plan was warm-up mile (with 2 striders) then 4 miles at 8:30 pace followed by a cool down mile. splits 9:24, 8:27, 8:32, 8:30, 8:22, 9:38. ave HR 129. happy with this run.

total running time 39:40. plan was for an easy run.splits 9:52, 9:57, 9:52, 9:59. ave HR 114.

bike ride 18:58 12.7 mph

total time 56:14. plan was uptempo 0.25 miles at beginning of miles 1-5 with 0.75 miles in between. splits 9:36, 9:05, 9:08, 9:08, 9:35, 9:43. ave HR 128. 

total running time 39:38. plan was easy. splits 9:59, 9:57, 9:54, 9:48. ave HR 114. 

bike 28:39. ave speed 12.6 mph. ave HR 95

total running time 82:34. Plan was to start slow and then gradually speed up. Thought I could do the last 2 miles at sub 8:40 pace. legs were super sore the whole time. I was unable to even come close to what i adh planned. splits 9:45, 9:15, 9:11, 9:06, 8:57, 8:54, 9:15, 9:00, 9:12/. ave HR 129. I did not feel good after this run. Decide then that I was goiing to take most of next of from running and just walk.

actually was walking 59:31. pace 18 min/mile  ave HR 72. 

bike time 20:38. ave speed 14.7 mph. ave HR 108

actually was walking. total time 80:38. 17:35 min/mile. ave HR not accurate.

walking 3 miles in 55:58. 18:37 pace. deliberately slower

biked hard 20:06. ave HR 109

4 miles walking. total time 71:49. pace 17:58. ave HR 73. 

total running time 28:52. decided to run again as my cholesterol level was up (LDL=92, goal is <70). splits 9:43, 9:35, 9:33. ave HR 121

total running time 62:56. plan was slow and speed up. splits 9:17, 9:09, 9:09, 9:10, 8:58, 8:31, 8:40. last 2.5 miles stopped every half mile for a brief rest.  sHR ave 130.

total running time 28:58. plan was easy run. splits 9:47, 9:43, 9:28. ave HR 119.

total running time 55:03. plan was 3 up-tempo half miles. splits 9:24, 3:54, 9:33, 4:45, 3:55, 9:39, 7:09, 4:02, 2:43. ave HR 128.

bike 22:23.

total running time 38:34. easy run. splits9:53, 9:38, 9:36, 9:27. ave HR 118. 

bike time 21:23. 

total running time 82:23. plan slowly speed up. windy marked by w splits 9:46w, 9:20w, 9:10, 9:13, 9:10, 8:59, 9:04 w, 8:50, 8:51w. ave HR 125.

total running time 38:17. plan was easy with speed up for last mile. splits 9:56, 9:36, 9:34, 9:10. ave HR 114.

total running time 28:54. plan was slow. splits 9:48, 9:45, 9:22. ave HR 117. 

total bike time 28:30. 13.1 mph

total tunning time 54:21. Plan was 2 up tempo mile strating at 2 and 5 miles. splits 9:40, 9:15, 7:53, 9:35, 9:38, 8:20. ave HR 123.

total running time 29:54. goal 10 min/mile pace. splits 10:14, 9:53, 9:47. ave HR 111

total bike time 21:38. 14 mph

total running time 56:22. goal was 9:30 pace with increased tempo the last mile and a half.  splits 9:41, 9:27, 9:19, 9:26, 9:12, 9:17. ave HR 125

total running time 28:14. plan was easy run and then fartlek at 2.0, 2.3, 2.6, and 2.9 miles. splits 9:37, 9:28, 9:09. ave HR 111

short on time...biking time 10:19. 14.5 mph. ave HR 103.

total running time 85:39. plan was to start slow adn speed up and do last 2 miles sub 9 pace. I failed. I have lost alot of fitness as I try to sort out this leg soreness issue.  splits 9:54, 9:34, 9:31, 9:30, 9:26, 9:23, 9:11, 9:26, 9:44. ave HR 124.

total running time 29:11. plan was easy run. splits 10:00, 9:45, 9:26. ave HR 114

bike ride 32:26. 13 MPH ave HR 94.

total running time 55:15. plan was warm-up for 10 minutes then alternate 1 mint uptempo with 2 minutes normal pace. did this for 4 miles and then coold down mile. splits 9:40, 8:56, 8:55, 8:59, 9:01, 9:44. ave HR 127

total running time 28:54, easy run. splits 9:50, 9:40, 9:24. ave HR 116. 

total bike time 23:34. 11.7 mph. deliberately easy ride

total running time 56:02. Plan was 9:30 pace for the first 3 and 9:10 pace for the enxt 2 adn then see how hard I could go. It wasn't very fast but i felt good through about 4.5 miles and then struggled a bit. splits 9:42, 9:26, 9:22, 9:07, 9:07, 9:19. ave HR 128.

tlotal running time 28:23. plean was to run easy. splits 9:42, 9:24, 9:17. ave HR 117.

bike time 31:21. 12.3 MPH ave HR 97

total running time 83:52. plan was to warm-up for the first half mile and then run 9:30 pace through 5 miles the speed up to 9:20 pace for 2 mile and then see if I could run less than 18 minutes for the last 2 miles. splits 9:45, 9:25, 9:25, 9:25, 9:23, 9:18, 9:18, 9:09, 8:45. ave HR 123 I am pleased with this run. It is 1 min 45 seconds faster than last week. 

total running time 28:30. Goal was easy. splits 9:46, 9:31, 9:24. ave HR 115.

total riding time 34:01 9on the watch but forgot to stop the watch for perhaps 2.5 minutes).

total running time 52:52. Plan was a 3 mile tempo run at 8:30 pace after 2 miles warm-up adn then 1 mile cool down. splits 9:31, 9:01 (3 striders of 0.05 miles each), 8:25, 8:25, 8:26 (was running almost all out on this one), 9:04 (last 0.2 miles hard). ave HR 129.  I stopped briefly twice in the last mile, once right after finishing mile 5 and then again to get some water. I am pleased with this run. I think I am figuring our my major soreness. I need much more core training adn stertching(yoga) than I did when Iw as younger.

total running time 28:45. plan was easy run. splits 9:47, 9:33, 9:24. ave HR 122

bike time 28:39. ave HR 97.

total running time 55:55. plan was start easy and then run 9:20 until last 2 which I wanted to run near 9:00 for mile #5 and sub 9 for mile #6. didn't happen.  splits 9:41, 9:25, 9:21, 9:20, 9:02, 9:06. ave HR 126. ran in my heavier shoes.

total running time 74:32. plan was to ave 9:30 for a while and then speed up. splits 9:40, 9:27, 9:24, 9:21, 9:20, 9:13, 9:02, 9:06. stopped several times for short breaks or this would not have been the same times. ave HR 127. 

total running time 62:42. plan was to run and see what happened. splits 9:55, 9:32, 9:16, 9:13, 9:50, 9:48, 5:09. ave HR 126.

in Utah. total running time 30:10. plan was to run and see what happened. splits 9:21, 9:40, 9:12, 1:58. ave HR 124.

total running time 59:56. 88 degrees at 5 am. Left on the run at 5:25 am. plan was to start slow but speed up. I forgot how hard it is to run in this type of heat. splits 10:12, 9:43, 9:36, 9:35, 10:06, 10:45. ave HR 119

total running time 28:33. plan was easy run... it was really hot. splits 9:46, 9:29, 9:18. ave HR 114

total bike time 27:30. 1 mph deliberately a very easy run.

total running time 88:38. plan was to survive the heat. I wasn't sure if I could do 9:30 pace but I ended up being able to after I got loose.  splits 9:49, 9:28, 9:26, 9:26, 9:28, 9:22, 9:27, 9:26, 9:32, 3:15. ave HR 121.

total running time 28:58. The plan was to run 9:45 pace. I went a little faster. splits 9:50, 9:38, 9:30. ave HR 119.

total bike time 32:14. 12.5 mph.

total running time 53:45. after 10 minute warm-up I ran 2 min up-tempo 3 min recovery for 4 miles. then I ran up-tempo the last 0.15 miles of the run. splits 9:32, 8:33, 8:41(I stopped here to refill the water bottle), 8:44, 8:51, 9:25. I had another stop after the up-tempo segment just after 4 miles and then a brief stop for traffic at about 5.25 miles. ave HR 128

total running time 29:33. it was 83 and 47% humidity when I went running. I slept in and didn't hit the trail until 6:30. The planw as to survive slowly. splits 10:01, 9:56, 9:36. ave HR 113.

riding time 38:52. deliberately did not push things. ave HR 87.

total running time 58:53. It was cooler at 75 but with 55% humidity. The plan was to warm-up the first mile, run 9:30 pace the enxt 3 miles and then go harder the last 2. Didn't go so well.  splits 10:03, 9:35, 9:48, 9:49, 9:19, 10:19. ave HR 122. blah

total running time 28:25. plan was start easy, greadually speed up. goal average 9:30 pace. splits 9:42, 9:26, 9:17. ave HR 116. 

total bike time 33:05. 12.2 MPH

total running time 75:52. goal was warm-up first mile adn then 9:30 pace for the next 5 and faster the last 2. It was 80 degrees at 5am but humidity was lower at 21%. splits 9:53, 9:31, 9:25, 9:27, 9:26, 9:36, 9:11, 9:23. ave HR 124. better than Thursday. Looking forward to running in cooler weather.  

total run time 28:22. plan was 9:30 pace. splits 9:41, 9:24, 9:17. ave HR 114.

total bike time 31:38. 12.8 mph.

total run time 57:50. plan was originally to run hard miles at 2 miles and at 5 miles. The heat was too much. adjsuted the plan to run quarter miles up-tempo at 5 and 5.6 miles.  splits 10:01, 9:33, 8:14, 10:11, 10:10, 2:00, 2:37, 2:13, 2:51. ave HR 124.  84 degrees at the start of the run with 20% humidity. It got to me the scond half of the run.

total running time 28:35. plan was easy run with gradual slight increase in pace. splits 9:41, 9:35, 9:19.  ave HR 111.

total bike time 25:24, 12.7 mph

last run in the USA for a while

total running time 19:58. left on run at about 3:45 am and 84 degrees. splits 10:22, 9:36. ave HR114.

total running time 26:27.  In Mexico City. Temp about 57 degrees but >80% humidity. the altitude and the humidity killed me. plan was just to see what happened. splits 10:19, 9:51, 6:17. ave pace 10:01. ave HR 119.

rode the stationary bike for 15 minutes.

it will take me at least a week to get used to the altitude.

total running time 42:22. plan was longer but easy effort. I stopped twice during the run. splits 10:00, 9:38, 9:25, 9:48, 3:31. ave HR 118. 

total running time 30:45. plan was to continue the efforts to acclimate to the altitude. splits 10:06, 9:34, 9:17, 1:48. ave HR wasn't accurate as far as I could tell.

total running time 62:33. I ran with my friend Alejandro at the Bosque de Aragon. the plan was just to run. splits 9:50, 9:44, 9:47, 9:58, 9:57, 10:08, 3:10. ave HR 118.

total running time 22:34. plan was continue acclimating to the altitude. splits 10:43, 9:46, 2:05. ave HR 122.

total running time 62:58. plan acclimatize. splits 10:02, 10:01, 9:47, 9:50, 9:54, 9:50, 3:34. ave HR 121.

total running time 31:33. same plan. splits 10:16, 9:49, 9:24, 2:05. ave HR 123

15 minutes on the exercise bike

total running time 36:47. plan same... it was afternoon and hotter. already had lots of steps from the temple. splits 9:47, 9:32, 9:43, 7:45. ave HR125.

total running time 31:12. plan was same. splits 9:58, 9:27, 9:17, 2:29. ave HR 126

total running time for first part

4.83 miles in 46:27. splits 9:53, 9:45, 9:29, 9:29, 7:52. ave HR 123

second segment 1.21 miles in 12:06. 10:03, 2:03. ave HR 114.

total running time 34:03.  continuing to acclimate. splits 10:06, 9:44, 9:35, 4:38. ave HR not accurate.

15 minutes on the exercise bike.

up at 4:30 to run before temple shift at 6:30 am. 

total running time 20:59. plan continuing to acclimate. not time for icing or massaging. splits 9:56, 9:24, 1:39. ave HR 115. 

total running time 31:44.  warmed up for almost a mile then i ran hard for 0.17 with recovery for about 0.37. did this 4 times. splits 10:05, 9:34, 9:34, 2:31. ave HR 119.

15 minutes on the exercise bike.

total running time 76:41. plan was to run with Alejandro. we went faster than normal for the 5 k we ran together. 28 something. I died at the end of my run. splits 9:42, 9:31, 9:15, 9:22, 9:21, 9:37, 9:34, 10:19 (I may have forgot to stop the watch for one of the lights I waited at as i didn't think I died this hard and that is what it looks like on my watch). ave HR 122

total running time 39:05. Hilly location in Queretaro. plan was to run. splits 9:20, 9:53, 9:04, 10:49. ave HR 136. not sure if accurate.

mistake with watch. watch regsitered 2.16 miles but it was off for @ 0.22 miles. total time 21:20 lus about 2:05. splits on the watch 10:14, 9:38, 1:28. watch was off early on in the run. ave HR not accurate.

total time 30:51. splits 9:41, 9:23, 9:18, 2:29. felt pretty good this run. ave HR 121.

total running time 63:59. could not get going today. legs were dead. ran with Alejandro. splits 9:58, 9:56, 9:45, 9:50, 9:52, 9:55, 4:44. ave HR 120.

total time 21:14. short on time as we opened the temple at 6:30. splits 10:00, 9:34, 1:40. ave HR not accurate.

total running time 56:30. accidently wore the wrong shoes. plan was 2 half mile segments hard. splits 9:42, 4:47, 4:02, 9:29, 9:42, 4:06, 10:00, 4:42.  ave HR again not accurate.

total running time 31:42. plan was to run. splits 9:59, 9:34, 9:37, 2:32. ave HR not accurate.

15 minutes on the exercise bike.

total running time 62:12. I ran to the Bosque and then met up with Alejandro, We ran 5 k together. I felt better than the previous run but still felt sluggish. The splits were: 9:47, 9:40, 9:38, 9:43, 9:30, 9:50, 4:04. ave HR was not accurate.

total running time 20:58. early am run before opening the temple. I ran up tempo from the bottom of the temple driveway hill all the way around to the right turn at the temple. splits 9:54, 9:26, 1:38.  ave HR not accurate

total running time 42:48. ran to the Bosque but ran by myself, Tried to speed up after the first mile. Did ok.  splits 9:39, 9:32, 9:19, 9:18, 5:01. ave HR 129. not sure if this was accurate. my VO2 max has really dropped being here in Mexico City.

15 minutes on the exercise bike

total running time 73:14. ran at the Bosque- 5K with Alejandro. I am suprised that I ahve not acclimated totally to the altitude. My VO2 max has been 47/48 for the last week. I was at 51 when we left Arizona. splits today... 9:38, 9:36, 9:40, 9:42, 9:25, 9:37, 9:45, 5:50. ave HR 133. HR is probably accurate.

total running time 20:29. plan was to run uptempo from the down hill of the temple driveway until the turn a long the temple walk-way in between the multi-stake center and the visitor's center. splits 9:45, 9:13, 1:31. ave HR not accurate.

total running time 31:29. plan was for an aesy run around the temple grounds. 6 loops. splits 9:55, 9:37, 9:31, 2:26. ave HR said 172 so this was not accurate. For at least the last week there has been interference when I run on the temple grounds.

15 minutes on the exercise bike.

total running time 60:14. plan was warm-up for 10 minutes and then run 2 minutes up tempo alternating with 3 minutes recovery through 5 miles. splits 9:35, 9:01, 9:00, 9:00, 9:44, 10:00, 3:55. The 5th mile was quite hard and the up tempo was slow with the recovery slower. ave HR was not accurate.

total time 32:04. plan was easy run. First mile showed the effects of yesterday. splits 10:03, 9:33, 9:35, 2:53. ave HR 121.

total running time 21:04. ran hard for a portion of each lap. splits 9:45, 9:26, 1:53. ave HR not accurate.

total running time 31:33. ran around temple. splits 9:52, 9:31, 9:30, 2:40. ave HR not accurate

15 minutes on exercise bike.

total running time 68:17. plan was to try to push the pace as long as I could. Had 2 stoped before 2 miles due to pebble in my shoes. splits 9:30, 9:17, 9:15, 9:40, 9:31, 10:28 aand 10:36. I had a break at 3.5 miles and then another at 5 miles. I still really struggled the last 2 miles. ave HR again not accurate.

total running time 32:16. easy run...splits 10:12, 9:35, 9:35, 2:55. HR not accurate

15 min on exercise bike

total running time 21:10.  ran hard part of each lap. splits 9:58, 9:29, 1:43. HR not accurate

total running time 39:29. I was really tired and didn't push it at all.  splits 10:23, 10:19, 10:29, 8:18. HR not accurate

total running time 61:21. ran with Alejandro en Bosque de Aragon for 5 K.  splits 9:52, 9:37, 9:36, 9:28, 9:26, 9:32, 3:51. HR info also not accurate.

easy run before our temple shift. total running time 22:21. splits 10:22, 10:08, 1:51. HR info not accurate

total running time 68:35. ran with Alejandro. felt good initially but the fatigue hit me fairly quickly. splits 9:36, 9:38, 9:37, 9:54, 9:54, 9:46, 10:00, 0:10. HR not accurate.... at about 57 minutes the HR jumped 30 points.

total time 37:09. took it easy but altered my route a bit so not so many curves to slow me down. splits 9:37, 9:30, 9:37, 8:25. ave HR not accurate.

15 min on the exercise bike.

total running time 33:47. had a change in schedule so ran at the temple again.after almost a mile warm-up I went hard for about 40% of each lap. splits 10:26, 9:46, 9:55, 3:40. not even close to being accurate.

total running time 22:07. easy run before opening the temple at 6:30 am. splits 10:21, 10:00, 1:46. ave HR not accurate

total running time 79:54. felt tired from the start. I have lost a lot of fitness since coming to Mexico. ran with Alejandro starting at about 1.63 miles for 5 k. splits 9:52, 9:42, 9:46, 9:55, 9:45, 9:48, 10:02, 10:07, 0:58. ave HR again not accurate.

total running time 49:02. I slept a lot and felt rested. The plan was to warm-up for 10 minutes and then run 2 minutes uptempo with 3 minutes recovery. I did well until about 3.5 miles when I had a hard time. I had a 4 minute recovery interval from 37 to 41 minutes and then felt like I did the last 2 better. splits 9:44, 9:15, 9:10, 9:20, 9:49, 1:45. ave HR was 128. this was close to being correct (no obviuos interference when HR was 150-170).

early morning run in the rain. not much time. 2 miles running time 20:20. splits 10:23, 9:57.  ave HR not accurate.

total running time 32:24. plan was to take it easy. ran at Mexico City Temple Square. splits 9:56, 9:45, 9:49, 2:55. HR not accurate.

15 minutes on the exercise bike.

total running time 58:40. ran with Alejandro in the Bosque de Aragon. I hoped we would go faster.  splits 9:38, 9:36, 9:15, 9:19, 9:29, 9:52, 1:32. ave HR not accurate.

total running time 33:41. plan was slow. splits 10:27, 10:16, 9:59, 2:59. ave HR 135... doubt this is accurate.

total running time 19:40. easy run. picked it up slightly the second mile. splits 10:03, 9:28, 0:09. HR not accurate.

total time 39:14. plan was easy run ...went to the bosque and turned around. splits 9:47, 9:45, 9:41, 9:44, 0:17.

total time 66:06. plan was run with Alejandro and try to go faster than previous. splits 9:32, 9:22, 9:11, 9:21, 9:32, 9:23, 9:45. ave HR not accurate.

total running time 40:00. plan was easy run. splits 9:57, 9:55, 10:01, 10:07. ave HR not accurate

total running time 19:33. Ran from the front  SE corner of the temple parking lot around to where it meets the Multi-Stake Center hard each lap then easy. Distance hard was 0.14 miles. 4:52, 1:01, 4:10, 1:05, 4:14, 1:10, (took a shorter loop and almost stopped for 30 seconds or so) 1:53, 1;)3, 0:04. ave HR not accurate. 

total running time 39:49. plan was easy run. splits 10:11, 9:52, 9:45, 10:01. ave HR not accurate

total running time 55:07. didn't feel great. My left gluteus minimus is strained for some reason. splits 10:05, 9:39, 9:36, 9:35, 9:59, 6:13. 

total running time 20:25. easy run.

total running time 72:43. ran in the Bosque de Aragon with alejandro. Left hamstring is bothering me slightly. splits 10:01, 9:43, 9:38, 9:42, 9:41, 9:45, 10:08, 4:06. ave HR not accurate

total running time 33:05. leg still bothering me. splits 10:08, 9:55, 10:00. 3:02. ave HR not acurate.

total running time 58:23. ran to the Bosque and then did about 6K with Alejandro. Left hamstring feeling a bit better. About 1.5 K stretch on the esat side of the Bosque went slow as we were dodging adn jumping puddles.  splits 9:36, 9:19, 9:35, 9:26, 9:26, 9:29, 1:33. ave HR way off.

total running time 20:26. plan was easy run. There were less lights on around the area due to the earthquake. I wish my heart rate info was accurate. definitely have regular interference distoring the ehart rate here.

total running time 40:14. ran in the Bosque but went an hour later so ran by myself. plan was the keep it around 9:45 pace. splits 9:59, 9:39, 9:43, 9:53, 0:59.

total running time 33:48.  plan was easy run. splits 10:13, 10:08, 10:16, 3:11. 

15 min on exercise bike.

used bungee cords for recents training.

total running time 51:46. Plan was for 7.15 miles and to try to go a bit uptempo while at the Bosque. However, I had diarrhea at 4:30 am and then again just before I left on the run at 6;15. Then at about 3.1 miles of my run I ahd to find some bushes and go again. I ended up cutting the run short. splits 9:49, 9:47, 9:50, 9:47, 10:54, 1:39.

total running time 32:47. didn't feel good all weekend. Today was better. plan was to run and see how I felt. splits 10:06, 10:00, 9:44, 2:58.

15 minutes on the exercise bike

total running time 59:53. felt better. Wanted to run 4 of the miles at 9:30 pace. couldn't quite keep the pace despite a 2-3 minutes rest at 4.78 miles. splits 9:41, 9:31, 9:26, 9:26, 9:50, 10:20, 1:39.

total running time 38:30. to the Bosque by myself. splits 9:45, 9:36, 9:36, 9:32, 

total tim 20:59. I was really sluggish at 4:30 in the morning. splits 10:40 and 10:19.

total running time 31:45. Ran to the Bosque and back. splits 9:41, 9:37, 9:30, 2:57. 

15 min on the exercise bike

total running time 71:39. plan was run with alejandro in el Bosque de Aragon, I wanted to run a little bit more up tempo... did for a while but then tired out. splits 9:44, 9:34, 9:21, 10:22 (stopped for a rock and forgot to stop my watch and then when I started back up I actually had stopped the watch- ran about 0.05 miles without the watch on), 9:46, (rested at 5.05 miles) , 9:55, (rested again just after 6 miles), 10:26, 2:30. I have really lost a lot of fitness. I cut back due to my left leg, I am walking less steps per week, I strained my hamstring 2weeks ago and then I got diarrhea. I will need to start building back up.

total running time 34:10. run on temple grounds, ran same segment uptempo for each of 7 loops... altered my route so not so much sharp turns. splits 9:51, 9:36, 9:45, 4:58. 

15 min on exercise bike

total running time 19:39. up at 4:30 to run before opening the temple. splits 9:56, 9:44.

total running time 34:15. easy run on temple grounds. splits 9:50, 9:48, 9:45, 4:52.

total running time 59:29. ran at Bosque, 5 K with Alejandro. We deliberately ran faster and I actaully handled it better. splits 9:43, 9:29, 9:26, 9:23, 9:19, 9:33, 2:36. 

15 min on exercise bike.

total running time 19:34. easy run at 4:45 am. splits 9:50, 9:44. 

total running time 74:06. ran with Alejandro in the Bosque de Aragon. We ran 6.5K together. The tempo was better than I ahd maintained for quite a while. I stopped to rest when he turned around (this was at about 5.8 miles). splits 9:27, 9:23, 9:14, 9:20, 9:24, 9:48, 9:51, 7:40. I am making some progress.

total running time 28:42. easy run on the temple grounds. splits 9:40, 9:31, 9:31.

15 min on the exercise bike

total running time 60:04. ran at the Bosque with Alejandro. We did about 6.3K together. I struggled the las mile. splits 9:35, 9:31, 9:32, 9:26, 9:29, 9:46, 2:46.

total running time 29:43. deliebrate easy run. splits 10:02, 9:52, 9:49.

total running time 28:13. plan was warmup for 6 minutes then alternate 1 minute uptempo with 1 minute recovery through 9 reps then coold down to finish 3 miles. splits 9:27, 9:10, 9:36.

15 min on exercise bike

total running time 29:17. easy run partially in the Bosque de Aragon. splits 9:50, 9:45, 9:42. 

total running time 70:41. Plan was to run a bit harder for as long as I could go. I stopped and stretched a bit after about 0.5 miles and then ran continuously until 5.8 miles. I met Alejandro but he was ready to go right away so there was at most a 5 second pause. This was the best run I have had since we got to Mexico. the splits were 9:29, 9:27, 9:19, 9:18, 9:12, 9:26, 9:28, and 5:02. 

total time 29:24. plan was an easy run on temple square since the Bosque is clsoed on Mondays. I stopped at about 0.53 miles to stretch some and then at about 0.7 miles to talk to Terry Calton. I was a bit stiff today. splits 9:56, 9:40, 9:48.

15 minutes on the exercise bike.

total running time 58:37. In the bosque with Alejandro. splits 9:29, 9:17, 9:08, 9:16, 9:33, 9:23, 2:32.

total running time 29:15. east run around temple square. splits 9:43, 9:42, 9:50.

total running time 18:58. opened the temple so got up at 4 am. each loop ran about 0.15 hard. splits 9:40, 9:19. 

total running time 29:11. went to the bosque. splits 9:49, 9:38, 9:44.

15 min on exercise bike

total running time 72:45. plan was to run in the Bosque de aragon with Alejandro. I didn't sleep well and was struggling a bit. I rested at @ 0.52 miles to stretch, for about 15 seconds at 1.65 miles thens tarted with Alejandro. We did the 5 k together and then I needed to take a break for 2 minutes and a little bit more. We stopped when Alejando turned around at 5.65 miles into my run. I then took another break at about 7.15 miles. I slowed over the last 1.75 miles but it was still a good effort.  splits 9:25, 9:18, 9:11, 9:17, 9:12, 9:21, 9:36, 7:25.

total running time 33:21. plan was run on temple grounds. stopped at 0.54 to stretch. felt much better after this. splits 9:39, 9:26, 9:31, 4:45.

15 minutes on the exercise bike

total running time 18:48. short on time... 2 miles around temple ( 4 loops). ran up tempo for one section of each loop. splits 9:28, 9:20.

total running time 34:38. easy run... legs sore... splits 10:03, 9:47, 9:48, 5:00.