my exercise

I thought I had waited until the rain died down and I went out... about 0.5 into the run it started raining really hard and by the time I got back to the house I was soaked. I changed clothes and shoes and completed the 7 mile run on the treadmill.

1.13 miles in 11:18 mile split 9:59.

treadmill 5.87 miles... time 55:37. splits 9:52, 9:31, 9:31, 9:23, 9:22, 7:58.

then I road exercise bike for 25 minutes.

I ran a tempo run in my heavy shoes so this slowed me down for a bit...had to do this as I ran most of the run yesterday in the 1080's. total time 43:41... after 5 minute warm-up I upped the pace. 3rd mile was a bit slower since I ran on a fine gravel part and it was a bit soggy.  splits 9:18, 8:28, 8:43, 8:34, 8:38. average HR 127. 

bike ride was in neighborhood because I thought it was going to rain  total time 38:49. average speed 12.6 mph,  average HR 103

easy run but picked up the last mile.  total running time 66:22. splits 9:50, 9:38, 9:37, 9:30, 9:21, 9:19, 9:07.  average HR 116

bike ride time 39:34. average speed 13.7 mph, average HR 103.

total running time 46:55. easy run but 0.1 mile fartlek at the beginning of 4th and 5th miles.  splits 9:32, 9:32, 9:24, 9:14, 9:13.  average HR 115.

bike ride 43:12 average speed 12.8 mph, average HR 96

total running time 90:02. plan was 2 miles easy then 1 hard x 3 with an extra mile at the end. splits 9:26, 9:11, 8:09, 9:16, 9:12, 8:24, 9:28, 9:25, 8:15, 9:16. it was 69 degrees but pretty humid.  I was totally drenched at the end of the run. average HR 123.

bike ride was easy total time 23:14. average speed 12.2 mph average HR 102

ran at soon outside. Humidity was lower and it was 90 degrees but just couldn't face the treadmill.  easy run... total time 37:12.  splits 9:28, 9:17, 9:19, 9:08 average HR 120.