my exercise

total running time 67:37. it was 81 degrees at the start of the run. The plan was to run 7 at 9:30 pace.  I struggled with the heat. I stopped briefly at 3.75, 4.94, and 6.05, forgot water so I was struggling. I walked for 15 seconds during the last mile on the clock. splits 9:43, 9:27, 9:25, 9:36, 9:27, 9:52, 10:08. 

total time 53:11. plan was to run 0.25 miles uptempo alternating with 0.25miles recovery starting at 0.5 miles. did well initially but the heat got to me. I remember water this day. splits 8:59, 8:39, 8:31, 8:49, 9:09, 9:05. 

after the run I did some core. 20 lunges, 15 squats, 10 back extenders, and 15 push-up. Didn't feel like it was that hard but by the afternoon I was feeling really sore.

total time 58:06. After the core stuff I did yesterday I was really sore this morning. The plan was 10 min miles and speed up if I could. still super hot. splits 9:52, 9:53, 9:35, 9:29, 9:36, 9:41. I ran 3 without stopping as I had water. During the next 3 I stopped once at about 5.3. not acclimated to the heat yet.

total time 56:25.  heat was significant again but the goal was 9:30 pace with a water stop at 3 miles being the only stop. I accomplished the goal. splits 9:46, 9:27, 9:17, 9:18, 9:23, 9:14. average HR 121. 

after the run I did some core. 15 lunges, 10 squats, 10 back extenders, and 15 push-up. was really sore after the first set 2 days ago so cut back the numbers.

run in Eagar with my bother Mike. This is at 7,000 feet and with hills. I did not push it until the last about 0.75 miles. splits 9:52, 9:12, 9:50, 10:07, 9:54, 9:43, 2:15. average HR not accurate due to interference.

total time 70:33. this was a tough run that was cut short. the hills were formidable but the wind was gusting to 24 mph and at the end of the run the gusts were even higher. slow miles were up hill with the wind in my face, the faster ones were down hile with the wind at my back.  splits 10:09, 9:48, 10:50, 9:57, 9:34, 10:55, 9:20.  average HR 111 (hard to believe that this is accurate?)