my exercise

30 back extenders.  Out and back in 40:29.  I have been doing some extensive stretching int he morning while I am reading before the run.  my shoulder is getting better and my legs don't feel as fatigued. 

total running time 44:53.  did 5 x 1000 meters on track with 1 minute(100 meters) rest in between.  repeats in 4:49, 4:47, 4:47, 4:51, and 4:56.

I am starting to recover from the taper for the 5k in Sep on top of the decerased mileage due to the blisters.  average HR 149 and max HR 165

40 minutes on exercise bike...effort expended was harder than usual

total time 38 minutes flat.  out in 20:51 and back in 17:09.  average HR 149 and max HR 165.  initially my legs felt heavy which I relate to the bike workout yesterday.

30 back extenders

total running time 60:51.  at 26 minutes did three 1 minute fartleks with 1 minute recovery in between.  at 38:45 ran GV trail in 7:05.  longest run in awhile.  quads sore after.