my exercise

running at Stanford temp in high 50's.  total time 51:41   splts 9:30, 7:24, 9:16, 7:28, 9:24, 7:29, 1:09.  this was a work-out on a whim.  I thought I would see how fast I could run a mile but then decided not to go all out but to do this work-out.  the bonus is that I have very little soreness in my pubic bone area.

very slow recovery run total time 17:46.  pace 10:56

bike total time 19:31  15.6 mph

took it easy on a run.  20:48 total time

bicycle for 19: 19.  

treadmill run.  started slow but was at 6.4 mph by the 0.75 miles.  gradually upped it to 6.8 mph by 2.75 miles then I stayed there thorugh 4 miles.  then upped it to 7 mph by 5 miles and went faster and faster as the mile progressed.  total time 53:10.   splits 9:34, 9:06, 8:51, 8:50, 8:40, 8:09

easy run total time 20:30

bike total time 34:27.  15.3 mph

It had rained and was 68 degrees so I couldn't resist and ran outside.  The humidity in the eand killed me.  I stuck with my plans to do run a ladder after 30 minutes of warm-up.  total time 1:38: 29.  it was a 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 so it took 50 minutes.  splits 9:40, 9:30, 9:25, 8:37, 8:56, 9:31, 10:03, 10:32 (walked for 50 second on the clock), 11:34 (walked for a minute off the clock), 10:41.  really dead by the end.  lost 5 lbs during the run.