my exercise

30 minutes on thee xrcise bike and the plyometrics

on hard pavement as the ran saoked my regular routes.   total time 59:16.  I was really sore from the plyometrics and totally clueless about the distance.  a mile between 1.3 and 2.3 was 9:58, then the same mile between 3.7 and 4.7 was 9:43.    At 30 minutes I went 1 minute hard and 2 minutes easy.  I pushed the effort but it only resulte in 44 seconds faster for the return (turn around was at 30 minutes).

25 minutes on the exercise bike.  then 15 lunges and 15 squats.  ON Monday I did 30 lunges adn 30 squats and I was so sore Tuesday itw as painful

soreness alot better.  Raining hard again and I didn't think I could take more hard pavement miles so I ran ont eh treadmill.  The plan was for 6 miles but by 2.5 miles I was struggling ebcause it was 70 degrees in the house.  I did first half miles at 10 minutes pace and then the next 2 miles at 9:51 pace.  The enxt mile and a half I alternated 6.1 MPH, 6MPH, 5.9 MPH, and for one quarter I did 5.8 MPH.  At 4 miles I ran a quarter at 6.5 MPH then next quarter started at 5.5 MPH and gradually got up to 5.8 MPH, then 6.5 MPH for another quarter and the last quarter started at 5 MPH and gradually got back to 6 MPH.  total time 49:56.  splits 10:01, 9:51, 9:58, 10:04, 10:03

Not feeling well for several days.  I wasn't sure if I was going to be able to run 10.  did it slow but still did it.  102:03.  splits 10:00, 9:52, 9:56, 9:57, 9:57, 9:55, 9:59, 10:11, 10:27, 11:50.