my exercise

total running time 38:07. plan was easy run splits 9:45, 9:43, 9:25, 9:14. ave HR 122.

total time 70:32. plan was 2 mile warm-up and then 5 miles tempo run then 1 mile cool-down. splits 9:30, 9:21, 8:34, 8:35, 8:33, 8:21, 8:09, 9:30. ave HR 128. VO2 max again 53

total running time 38:59. plan was 9:45 minutes/mile pace. splits 9:53, 9:44, 9:42, 9:39. Ave HR 117 (but HR not accurate first 4 minutes so should have been lower). 

total tunning time 77:04. plan was half mile hard x 3 in my heavy shoes with recovery in between.  splits 9:37, 9:26, 3:55, 9:48, 4:54, 3:57, 10:07, 10:21, 4:13, 10:46. this was harder than I thought it would be. ave HR 126. VO2 max 52

total running time 38:52. plan was slow running... splits 9:50, 9:42, 9:39, 9:41. ave HR not accurate

total running time1:48:04. I wrote out my plan Friday night with splits that would look like this:

          9:20, 9:15, 8:45, 9:15, *9:15, 8:45, 9:10, 9:10, 8:40, ^9:10, 9:10, fast as can go. my actual

splits  9:18, 9:11, 8:48, 9:11, 9:12, 8:43, 9:08, 9:05, 8:39, 9:07, 9:10, 8:32.

ave HR 129. I hydrated @ 5 ounces just before 2 miles, 5 miles, 7.5 miles and 10.3 miles. I ate 2 Hi-chews starting at 4.5* miles and 2 more starting at 9.75 miles^. The chews made a difference. I am very pleased with the progress I am making.