my exercise

45:11 total running time.  deliberately slow.  possibly should go slower?

20 PU, 25 SU 25 ext, 20 PU, 25 SU

9 x 2 min fartlek. 2 minutes rest in between. started at 6 minutes and finished at 40 minutes.

total time 41:42 (exact same time as the week before)

40 minutes bike

20 PU, 25 SU, 25 ext, 20 PU, 25 SU

total running time 43:06

I ran a 5200 meter tempo in 31:56 (8:01, 8:01, 8:01, 1:53).  It was high 40's and windy.  I ran in short pants.

20 PU, 25 SU, 25 ext, 20 PU, 25 SU

ran 58:07 total time.  also in short pants with temp about 50 and windy.

at 25 minutes I rana 3 min fartlek.  I ran the GV trail hard in 6:30 with a head wind the whole way.  At the end I was really tired.

overall, I am doing well at maintaining fitness over the winter!