my exercise

total time 42:16.  deliberately slow.  was pretty sore and stiff.

20 PU, 20 SU, 30 ext, 20 PU, 20 SU

total time 46:00.  ran on track after wam up too and from track.  Ran 400 meters with total time adding up to 4:30 per 800 (although first 2 had less recovery time.

1:48, 1:50, 1:43, 1:43, 1:38, 1:39, 1:36, 1:34.  very tired afterwards.

30 minutes stationary bike. I needed to be at work really early so only rode for 30 mintues.

20 PU, 20 SU, 30 ext, 20 PU, 20 SU

total running time 36:39.  Ran in the afternoon.  out in 20:05 and back in 16:34.  I was in a hurry and pushed pretty hard on the way back.

30 back extenders.  back has been sore.

total running time 66:46.  I was not pushing at all today and still went faster than I thought I could.  I averaged 8:34 for the whole run.  I threw in the SV trail at the 5 mile mark.  I entered to the north and came out on the south.  That means I hit the monster 0.6 to 0.7 hill.  The mile that incldued that hill took me 10 minutes to run.  I am going to be really sore because I was sore to begin with due to the run Thursday afternoon.