my exercise

38 minutes

8 x 1:30 fartlek at 6:30 pace.  1:30 rest in between at 12 min pace

warm up and cool down at 9 min mile pace

40 minutes on the bike using a hill routine with 1 minute hard 1 minute really easy.  Got my heart rate up more than most bike sessions despite riding less miles.

before the bike did 3 x 20 pushups and 3 x 25 (crunches-back extenders-crunches)

last run in alaska...38 minutes

after 5 minutes warm up I ran 5-4-3-2-1 minutes with 4-3-2-1 minutes rest.

I ran the tempos at about 6:30 pace and the rest pace was between 9 and 9:30.

I felt really good.

60 minutes.  About 34 minutes was at 8:30 pace and the rest was slower.

I did my routine of 3 sets of 20 pushups and 3 sets of 25 (crunches-backe xtenders-crunches).

I was really sore and tired the rest of the day.