my exercise

30 minutes on the exercise bike and then plyometrics.

I had some breathing problems again and had to walk during the second mile.  I think it was the cold air.  I ahd planned on running 6 miles but cut it to 5.  at 31 minutes I started 1 minute up-tempo 2 minutes recovery.  total time 49:30.  splits 9:35, 11:01, 10:09, 9:26, 9:20

30 minutes exercise bike

treadmill run.  pretty cold last night and didn't want to have the breathing problems.

total time 57:44.  splits 9:53, 9:41, 9:40, 9:41, 9:32, 9:18.  at 40 minutes I did alternating  1 min at 6.5 mph and 2 min at 6.2 mph.  at 49 minutes did alternating 2 min at 6.5 mph and 1 min at 6.2 mph until at 55 min went hard until the end.

last long run before the half marathon.  I thought I might even beable to go faster today but the hard 2 miles at the end of my run on Thursday took it out of me.  I used the Gu eenrgy gel system again.  total time 108:22.  splits 9:52, 9:50, 9:54, 9:37, 9:51, 9:45, 9:55, 9:45, 9:48, 9:59, 10:07.  

on my basis peak watch it said I burned 1647 calories with an average heart rate of 157 during this run.  average pace 9:51.06