my exercise

easy run... 79 degrees and 44% humidity.  total time 29:03.  splits 9:43, 9:36, 9:18 (after 2.5 miles I did three mild to moderate increases in tempo for 10-15 seconds), 0:26.

i felt great on the bike too. total time 26:12 16.2 mph.

plan was for 3 half miles as fast as I could go.  I warmed up for a mile and did 5 mini surges during the mile to prep for the first hard half mile.  total time 56:27.  splits 9:08, 3:23.6, 4:46.9 (8:10.5), 9:28, 3:27.8, 4:48.6 (8:16.4), 9:25, 3:32.7, 4:55.2 (8:27.9- 6 miles in 52:56), 3:31.

I don't really have time for a race but this Saturday I am going to do another solo 5K and see how fast I can go.

total time 30:10.  splits 10:00, 9:54, 9:53, 0:23

bike time 32:56.  14.1 MPH (took it easy today)

total time 65:05.  plan was to run easy and not look at the clock.  And... the have @30 second fartlek every half mile starting at the mile mark.  I looked at the watch to figure out turn-a-round location and to look at the splits:  9:37, 9:08, 9:09, 9:17, 9:15, 9:22, 9:16.

6.36 in racing flats.  plan was warm up and then try to break my mile PR and 5K pr for this decade.  just missed the mile pr but I got the 5K pr.  warmed up for 2.3 miles - total time 21:57.  during second mile did 5 strides and in the last 0.33 did two strides that got to full sprints briefly.  splits for warm-up were 9:46, 9:08, 3:03.

race right after warm-up.  total time 33:17 for 4:03 miles. I went hard until 3.15 miles and then I walked briefly and took it easy getting  home to hcange shoes.  5K time was 23:21 (PR by 12 seconds) and splits were 7:35, 7:43, 7:19, 10:22, 0:19.  my mile PR is 7:15.7 so I was very close.

3.36 miles ran in raining shoes total time 32:13 splits 9:48, 9:39, 9:23, 3:23

bike time 28:22, 14.9 mph