my exercise

21 minutes bike outside

30 lunges, 15 squats, 30 back extenders, 30 pushups, 30 crunches

treadmill  total time 53:57.  1.25 miles warm up them half mile hard and half mile recovery through 5 miles then ran 2 quarter miles hard.  half pace was 7.5 to 7.8 MPH.  recovery 5.5-6.2 mph.  quarter mile 8 mph first one then8 - 8.2 mph.  splits 9:46, 8:54, 8:51, 8:46, 8:58, 8:42

half splits:  3:57, 4:01, 3:56, 3:56

quarter splits 1:53, 1:51

off today.  decided to run outside.  87 degres at 4:50 in the morning.  i went slow on purpose but it didn't feel as slow as it actually was (ie effort was harder ebcause of the heat).  total time 29:03  splits 10:00,10:02, 9:01

rode the bike for 28 minutes.

swam 10-15 laps of a small pool

in San Diego.  ran 3 laps of the roadway on Shelter Island.  I think it was 2.5 miles per lap.  first lap 23:54, second lap 23:19, third lap 24:24 for total time of 71:37.

total time 31:58  warmed up for 8 minutes and then picked up the pace.  The 2.5 mile loop that I ran yesterday in 23+ and 24+ minutes today I ran in 22:54.  I ran the las mile in 9:07.