my exercise

3 x 25 pushups, 25 SU, 25 ext, 45 SU

38 minutes...5 x 4 min fartlek averaged around 7:30.

half of rest minutes at 9 min pace and half at 10./  guess of 4.7 miles.

40 minutes bike

3 x 25 pushups, 25 SU, 25 ext, 50 SU.

38 minutes for workout.  warmup 6 minutes.  1:31 400, 4:29 rest phase running 800 meters; 1:34 400, 4:26 rest phasing running 700 meters; 1:34 400, 4:26 rest phase running 700 meters; 1:34 400, rest phase 5:37 running 1000 meters.  cool down 6:53.

distance is a guess.  3 miles on the track and I think 1.2 miles for warm-up and cool down.

29:46...slow...continuing my experiment with slow running to add a 4th run each week.

I felt really tired today.  the vents of this week caught up to me.  Plus...I stayed up to wait for Andrew Friday night.  I can enver sleep in even when I get to bed really late so I slept less than 5 hours.

3 x 25 pushups; 25 SU, 25 extenders, and 55 SU

Run was in 61 minutes.  really slow..tried to go ahrder for a while but just couldn't.