my exercise

total running time 68:22. plan was 7 miles at 9:30 pace. I had to drop off the car for some maintenance and so didn't get started on my run until 7:20 am. The run didn't go so hot... not sure if it was the heat or that I had sub-optimal sleep the last 2 nights but I decided to slow considerably for the last 2 miles. splits 9:38, 9:21, 9:28, 9:24, 9:38, 10:32, 10:20. 

1.5 hours later I rode my bike with Beth for 11.4 ish miles in 59+ minutes.

total running time 56:11. plan before the week started was a hard day but the bike ride yeseterday left me now ready so I ran easy. splits 9:38, 9:17, 9:17, 9:20, 9:25, 9:13.

total time 53:19. plan- 5 minute warm up then 1/4 mile hard alternating with 1/4 mile recovery. I deliberately took the recovery time slower than when I did this work-out 3 weeks ago. splits 4:47, 1:55, 2:25, 1:55, 2:25, 1:57, 2:24, 1:56, 2:24, 1:56, 2:29, 1:55, 2:25, 1:53, 2:34 (then stopped to change session on conference talks), 1:56, 2:25, 1:59, 2:31, 1:59, 2:32, 2:00, 2:41

easy run total time 56:43- up tempo the last 0.25. splits 9:46, 9:22, 9:23, 9:30, 9:28, 9:14.

total time 46:21. easy run again but lighter shoes- up tempo last 0.15. average HR 120. splits 9:25, 9:13, 9:21, 9:14, 9:08.

total running time 90:14. plan was to run about 9:05 pace (after some warm-up) until half way and then try to gradually increase. I was so excited about how I felt at the 8 mile makr that I icnreased too much and then the last 1.25 miles were a bit of a struggle (stopped briefly at 9:05 and at 9.5 miles). splits 9:15, 9:02, 9:09, 9:04, 9:05, 8:55, 8:52, 8:54, 8:43 (ran 0.3 or a bit more in 8:25 pace but then by 8.7 miles Iw as struggling a bit), 9:14. I carried 11 ounces of water with me and drank half at 5 miles and the rest at 7 miles. I stopped to drink from a fountain at 9 miles but the water had been turned off. It is getting warmer too. I was very pleased with how easy the first 5 miles felt.