my exercise

total time 36:46.  at 1 mile warm up I ran 1/2 mile hard 1 mile recover, 1.2 mile hard 1/2 mile recovery then 1/2 mile hard.  splits9:31, 4:01 (4:53) (4:42) 4:16, (5:05) 4:19                                                                                              8:54            8:58             9:24

total time 47:57. i started out moderate thinking I could run fast each mile.  the heat and yesterday's run got to me.  splits 9:27, 9:17, 9:08, 9:26, 10:39

10 minutesd on the bike outside.  it was nice

I haven't slept well for several nights in a row.  It was all I could do to run.  total time 38:51.  splits 9:42, 9:32, 9:43, 9:53

total time 56:55.  ran on treadmill  splits 9:50, 9:30, 9:27, 9:22, 9:23, 9:23