my exercise

24 minutes on the bike outside.

34 lunges, 15 squats, 20 back extenders, 25 pushups, 25 crunches

treadmill.  there was thunder and lightning outside

warmed up for 10 minutes the 1 minute hard (8 mph) 1 min easy through 4 miles.  5 mile hard was at 8.5 mph with same easy pace.  last mile I started at 5.5 mph then increased by 0.1 every 15 seconds until6.4 mph.  at the half mile I ran 1 lap at 7.5 mph and then gradually increased until 8.1 mph.  total time 54:45.  splits 9:45, 8:47, 8:55, 8:53, 8:28, 8:48, 1:10

22 minutes on the bike then

36 lunges, 20 squats, 20 back extenders, 25 pushups, and 25 crunches

outside!!

total time 56:57.  I was really sore from the bike ride yesterday.  splits 9:38, 9:30, 9:35, 9:30, 9:20, 9:24

ran outside with my brother mike.  We left about 5:10 am.  total time 101:48.  Through 8 miles we were about 9:55 pace.  I walked for 2 minutes and then completed the run for a full 10 miles.  The last 2 miles I did in 21:39 including the 2 minutes of walking.   It was good to get this in now as I really need to have increased miles and I haven't had much chance this month.