my exercise

total time 27:01.  I intended to got hard the hole time.  run was better than I expected.  splits 9:02, 9:16, 8:43

total time 36:56.  I ran 2:30 hard once each mile at 6 minutes, 15 minutes, 24 minutes and 34 minutes.  splits 8:54, 8:55, 9:13, and 9:54

20 minutes exercise bike

total time 37:50.  I took it easy the whole time.  9:33, 9:32, 9:26, 9:19

total time 55:43.  I stretched a lot and then deliberately tried to avoid going to hard.  I was trying to run a minute faster on the way back but just couldn't do it.  splits 9:23, 9:18, 9:19, 9:08, 9:10, and 9:25  Out in 28 minutes back in 27:43... I thought i could run sub 9 the last mile but I was mistaken

I rode the bike hard for about 35 minutes one hour after I finished the run..