my exercise

total time of 40:31.  average haert rate 134.  just started using the heart rate monitor Beth got me for my birthday.

20 PU, 20 cr, 20 PU, 20 cr, 30 ext

total time 41:34.

an 7 x 400 with 400 recovery in between.  first 2 couplets was 4:15 each and the last 5 were 4:30 total.  400 splits as follows:  1:44, 1:44. 1:40, 1:35, 1:35, 1:33, 1:32.

Intended to do 8 but was running short on time.

40 minutes on statinoary bike

20 pu, 20 cr, 20 pu, 20 cr, 30 ext

out and back with tempo on the way back.  22:23 out and 19:04 back.

upper back is really sore. didn't do pushups and crunches.

53:25 total running time.  started pretty slow.  I ran 3 x 1 min fartlek with 1 minute cruise starting at 26 minutes.

I ran the Grandview trail hard and finished it in 6:10.  Good run- it was a beautiful crisp morning.