my exercise

easy run today total time 48:54  splits 9: 29, 9:18, 9:21, 9:25, 9:32, 1:50

total time 56:26.  ran 1.5 easy, 0.5 hard, x 3 then cool down.  splits 9:20, 4:33, 3:54, 9:09, 4:35, 3:54, 9:13, 4:41, 3:57, 3:13

1.75 miles in 16:49 (9:36 pace)

15 minutes on exercise bike

5 lb weights in each hand for 6 different positions 10 reps each

1.75 miles in16:35 (9:28 pace)

total time 46:29.  tempo run after an easy first 0.5 mile.  splits 8:52, 8:16, 8:18, 8:20, 8:21, 4:22

this felt surprisingly moderate effort until about 4.25 miles then I had to push a bit to maintain the pace.

1.75 miles in 16:41 (9:33 pace)

10 minute exercise bike

1.75 miles in 16:12 (9;15 pace)  over the last 0.4 miles I ran 3 fartleks for 30 seconds each.

plan was to run 10 miles with the first mile being half warm-up adn then 8:55 pace until 8.5 miles when I wanted to pick up the pace.  we had car problems and didn't get home until 11:30 and I still woke up at 5:20 am.  didn't go as planned.  total time 92:16.  splits 9:15, 8:57, 8:56, 8:59, 9:02, 9:01, 8:57, 9:09, 9:38, 9:44, 0:37.  I was puching just to run the 9:09 and then struggled.

average heart rate 131.