my exercise

total running time 45:34. windy again. deliebrately started out slower and thought I could speed up more than I actually could. splits 9:26, 9:10, 9:04, 8:57, 8:56.

total bike time 33:16. 5 mile split 22:15.

total bike time 54:20. it was quite windy. 5 miles splits 22:08, 22:44

indoor bike- raining and windy outside 58 minutes 30 seconds

total running time 35:42. warmed up for 1.5 miles ( stopped for pebble in shoe and then for traffic) ran 1/4 mile hard then 1/4 mile recovery then 1/4 mile hard...then recovery for 1.5 miles and finished with a hard 1/4 mile. splits 9:18, 4:31, 1:56, 2:21, 1:51, 9:09, 4:35, 2:01. 

total bike time 33:15. 

total running time 40:21. deliberately rode easy and forgot to turn the watch off at the end of the ride (40 seconds). 5 mile split 23:31 then 16:50

total running time 67:21. ran with my brother Mike. My legs were dead and we ran easy. splits 9:36, 9:41, 9:39, 9:45, 9:46, 9:31, 9:23.