my exercise

total running time 71:35. plan was to run around 9:05 pace for 5 miles and then try to go 8:30 pace for the last 3. I realized during the first uptempo mile that i wouldn't be able to do what was planned so I decided to slow slightly for the next mile and then go hard again. splits 9:09, 8:58, 9:02, 9:08, 9:07, 8:31, 9:01, 8:39.

total running time 26:42. splits 9:00, 9:00, 8:42.

bike time 29:51. 

Total running time 45:18. plan was to run steady and speed up the last mile. splits 9:11, 9:10, 9:09, 8:59, 8:49.

bike for 29:34

total running time 27:10. splits 9:10, 9:03, 8:57.

bike for 29:36.

totla running time 27:20. easy run with speed up the last 0.25 miles. splits 9:16, 9:10, 8:54

running a 5K tomorrow but after 8.5 miles long run so took it easy today. 

ran 8.5 miles prior to the 5 k race goal was 9:30 to 9:40 pace. splits 9:32, 9:26, 9:32, 9:29, 9:30, 9:25, 9:32, 9:30, 4:39.

ran striders and warm-up in racing flats time 5:12 for 0.51 miles

5 k race but 3.07 on my watch... 24:23. (my official time was 24:22) half mile in I had to stop and tie my shoes. really surprised by how i did. splits 8:03, 8:01, 7:53, 0:26.

cool down 0.58 miles in 6:31.