my exercise

rode bike outside for 30 minutes.  7.5 miles.

ran for 45:19.  it was hot and muggy.  I started slow and only got slower.  mile at 9:06 out and 9:15 back.

44:57.  I only got 5.5 hours sleep.  I always wake up early no matter what time I get to bed.  I don't like this about me.  I decided to try to intervals.  at 6 minutes I went hard for a minute and easy for a minute.  So I did 5 minutes hard and then walked for a minute at 15 minutes.  By this time hard was not terribly fast.  I went "harder" again at 17, 19, 21, 23, 25, and 27 minutes when walked a minute at 28 minutes.  I was really struggling by this time but tried to pick up the pace for a minute at a time at 32, 34, 36, and 38 minutes.  I walked for a minute again at 39 minutes and then struggled home.  I turned around at 20 minutes but took almost 25 to cover the same distance back.  It was so hot.  I am drenched.

hot and very humid in Pcoky Point, Mexico.  the distance is a guess but I was runny fairly slow.  30:30 was the time.

39:12.  I ran earlier and it was not as hot.  I thought I had gone further but I measured it later with the car and it was just udner 4 miles.  I am really slow.