my exercise

total time 37:15.  after 5 minutes I ran 1.5 minutes uptempo(6.7 mph) 1.5 min recovery(6.2 mph).  at 36 minutes I ran 7.5 mph until the end

splits 9:28, 9:18, 9:19, 9:10.

Outside 76 degrees and 61% humidity.  total time 49:30.  guess on the distance.  I ran about 9:25 pace for the first 3-3.5 miles and then between 9;45 and 10:10 pace for the last bit.  There was mud everywhere so I didn't get a split except for between 1.3 and 2.35 miles which I ran in 9:40.

20 minutes on the bike outside.

total time 39:52.  I ran 4 minutes hard (7.5 mph) twice.  once at 1 minutes and the next time at 24 minutes.  it was a killer.  splits 9:40, 8:48, 8:53, 9:44, 2:47.

outside... humidity killed me.  78 degrees and 58% humidity.  I really ran slow.

total time 82:40.  walked for 1:30 at 4.5, 5.5, and 6.5 miles.  splits 9:44, 9:52, 10:11, 10:11, 5:25, 11:33, 12:18, 13:27.