my exercise

30 minutes exercise bike, 10.63 miles.

total 40:53 exercise.  walked 1-1-1.  I went hard before each walk break and then at the end too.  I turned around at 20 minutes having gone farther than ever before.  really tired at the end.

25 minutes exercise bike.  8.4 miles.  lots to do.

total exercise 40:59.  walked 1-1-1 at 10, 21, and 32 minutes.  went up-tempo at 7, 18, and 29 minutes at hard at 9, 20, and 31 minutes.  I then also finished up tempo from 37 minutes on.

total exercise time 62:31. walked 1-1-1-1 at 15, 31, 42 and 53 minutes.

segments: elliot crossing 8:57 out, 9:51 back (with 1 minute walking)

greenfield crossing 8:45 out(with 1 minute walking), 8:35 back (trying to go hard)

railroad track 8:32 out, 9:03 back (with 1 minute walking)

loop out and back 8:50 (included 1 minutes walking)

I went same distance as the last two weeks with the slowest turnaround time of 30:20. I was able to go harder back because of cooler temperatures and improving fitness.