my exercise

total time was 28:08.  at 0.01 I started my stop watch and I ran kind of a tempo run with each mile faster.  splits 9:28, 9:04, 8:32... 3 miles in 27:04.

this was a treadmill run with fans blowing!!

treadmill sure is the way to go in the summer. total run 36:58.  

ran 4 miles with a speed work-out.  starting at 7 minutes I went 1 minute hard and 2 minutes easier.  started at 7.5 mph for the hard but gradually got to 8 mph.  easier time was at 6.3 mph.  splits were 9:28, 8:54, 8:47, 8:45 for total time of 35:54

20 minutes bike ride outside

total time 42:45.  I ran 4.5 miles timing it.  I gradually sped up the whole run but wasn't pushing it until the last half mile.  time for the 4.5 miles... 41:31, splits 9:29, 9:22, 9:14, 9:05, 4:21.

running inside when the choice is 85 degrees with humidity outside has been awesome!

total time 60:49.  on the treadmill.  at 10 minutes warm-up I did a ladder 1 min hard (7 mph) 1 min easy (6 mph) then 2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1.  As the easy one got longer I upped the speed but never went faster than 6.3.  For the last 3 ahrd segments I ran 7.1, 7.2, anad 7.3 mph respectively.  did 6.5 miles timing in59:40.  splits 9:38, 9:01, 9:15, 9:04, 9:09, 9:00, 4:33

rode 44 minutes on the bike... 8 or 9 miles.