my exercise

30 minutes on the exercise bike then plyometrics

did it in my racing flats.  I am contemplating running the half marathon in my racing flats.  It made a big difference.  At 21 minutes I ran 2 minutes up-tempo /3 minutes recovery until the end of the run.  total time 55:23.  splits 9:35, 9:40, 9:08, 9:08, 9:04, 8:49.  this was 1 minutes 59 seconds faster than the same work-out 1 week ago.

average HR 139  average pace 9:13.8

30 minutes exercise bike

total time 46:46  splits 9:28, 9:18, 9:23, 9:17, 9:19

I am feeling really good.  I am excited for the half marathon.  average HR 142  average pace 9:21.2

total time 76:28.  deliberately tried to stay around 9:45 pace for the first half and then I picked it up.  last long run before the half marathon.  splits9:46, 9:44, 9:56, 9:46, (39:12), 9:16, 9:17, 9:20, 9:24. (37:17 negative split)

average haert rate 152  average pace 9:33.6