my exercise

35 minutes on the bike outside

ran  3 miles... 7 minute warm-up then 2 min uptempo and 1 minute recovery... feeliing pretty sluggish by 18 minutes.  total time 27:12.  splits 9:00, 8:56, 9:16

walked 1.5 miles in 22 minutes

walking for 22 minutes

last 2 mile run for awhile.  total time 17:54.  warmed up in 9:30 then went hard in 8:24.  That was the fastest mile I have run in quite awhile!

rode the bike for 27 minutes after the run. 

1 mile walk  15 minutes

5 miles in 48:40.  I didn't sleep well and it was 50% humidity and 77 degrees.  I did a ladder 1-12-2-3-3-4-4-3-3-2-2-1-1.  however, on the back side of the ladder the 3 minute recovery turned into a 4 minutes recovery.  warmed up for 14 minutes.  splits 9:35, 9:04, 9:31, 9:58, 10:33

walked 1 mile in 7 minutes(tired)

rode bike for 33 minutes.