my exercise

total time 46:12.  My schedule is different this week so run longer today.  after 1.5 mile warm-up I ran 0.5 mile uptempo then 1.5 miles recovery then 0.5 mile uptempo then 4- 4.7 recovery then 0.3 hard. then 0.1 cool down.  splits 9:39, 4:43, 3:58, 9:20, 4:35, 3:57, 8:51, 1:09.

fasting today so exercised really easy.  

1.05 in 10:43

10 minutes on exercise bike

1.05 in 10:33

total time 27:34.  splits 9:35, 9:38, 8:21

short on time despite getting up at 4:40 am.  total time 40:53.  after 7 minutes warm-up I ran 1 minute hard 2 minutes easy... except I got distracted and was one minutes starting the enxt hard segment at 20 minutes.  splits 9:12, 8:47, 8:36, 8:43, 5:36.

treadmill run from hotel in south part of mexico city.  missed about 0.08 (44 seconds) of the run.  the rest of the info:  2.22 miles with splits of 9:23, 9:10, and 2:24

total time 82:58.  plan was 6.5 miles at 9 minute pace and then pick up the pace.  Wasn't quite able to do this.  splits 9:10, 8:59, 9:00, 9:03, 9:11, 9:06, 9:04, 8:56, 9:18, 1:12.