my exercise

total running time 34:43.  I ran steady most of the way.  My left lower leg is bothering me from the 8 mile run so I didn't do the fartleks.  I did pick up the pace a bit for about 4 minutes near the end of the run.  Tomorrow I will go hard. 

total running time 45:14.  track workout.  warm up for around 11 minutes then 3 x 800 with 800 active recovery.  800's in 3:36, 3:37, and 3:42.  800's in between were 5:03 and 5:15.  Fastest I ahve gone in awhile but still pretty slow.  I start a week on call on friday... not sure how much I will be able to run then.

35 minutes exercise bike.  10.9 miles.

total tunning time 35:02.  I warmed up for 3 minutes and then I went hard starting from our driveway and running the 4 mile loop I normally run.  times at specific marks were 2:49, 4:10, 4:22, 8:32, 4:33, 4:32, then slowed running the last bit in 3:20.

total running time 59:34.  I had a tough night on call so felt sluggish.