my exercise

29 minutes on bike outside.7 or 7.5 miles.

total running time 37:31.  no walking.  9:05, 9:10, 9:17, and 9:59.  heat got to me at the last.

total running time 17:14.  at 4:30 I started alternating 1 minute hard 1 minute easy.  at 13:30 I walked for a minute.  mile time was 8:29.  Second mile was 8:45.

total running time 37:04.  started slower with first mile at 9:25 and second at 8:52 (didn't feel like I was increasing pace that much); third mile was 9:17 then 9:30 to finish it off.

ran 48:42.  Left around 6:40 so it was hotter.  started conservative nd then poured water on my head at 1, 2, 3, 3.5, and 4 miles.  miles as follows:  9:23, 9:14, 9:30, 10:08, 10:27.  the humidity was down but the heat is still tough to run in.

1.5 hours later I rode bikes with Beth for a half hour covering 5.35 miles.