my exercise

bike ride outside for 22 minutes

on track... 3 miles.  warmed up for 3 laps then did 400 uptempo 200 recovery alternating for the whole way.  total time 28:08..  mile splits 9:23, 9:24, 9:31  workout splits:  2:02, 1:18, 2:03, 1:22, 2:05, 1:22, 2:08, 1:27, 2:08, 1:26, 2:08, 1:18(increased the last 75)

walked 1.5 miles in 22 minutes

22 min walk

run 4 miles total 36:48.  I warmed up for 2 miles and then ran hard for a hafl a mile reocvered for 1 mile and then finished as ahrd as I could go.  splits 9:19, 9:20, 3:57.98, 4:59.27 (8:57.25), 4:49.35, 4:22.81 (9:12.16)

23 minutes on the bike outside 

total running time 46:07.  splits 9:26, 9:17, 9:21, 9:16, 8:47.  feeling really good about how my running is going.

walked 1 mile in 16 minutes.

rode the bike for 35 minutes.