my exercise

total running time 53:27. Drove my car to greenfield and warner (sw corner) and ran the hill twice hard. the finished along the canal. Splits 9:09, 8:27, 8:45, 9:04, 9:07, 8:55.

total running time 27:35. got the flu shot and the covid shot yesterday. I had chills during the night and felt not so good on the run. I pushed fairly hard and this was the best I could muster: splits 9:14, 9:10, 9:11. 

bike time 27:41.

total running time 56:15. I really felt the effects of the vaccines today. I was surprised as I felt fine and had slept better but... the running was difficult. It was slow with a higher perceived effort than I expected especially given the slow splits. splits 9:41, 9:16, 9:27, 9:24, 9:19, 9:08.  I stopped at 0.5 as usual. I had a traffic stop at 1.93 and then I stopped for feeling yuckly at about 3.55. I had a traffic stop at 4.04 and then I stopped at about 5.05 for water. This was really a struggle.

feeling better but still not 100%. total running time 27:16. splits 9:21, 9:07, 8:48.

bike time 29:33.

total running time 82:26. This was a surprisingly difficult run. Either I was sick with a mild virus or the vaccine side effects drug on a long time. I knew I didn't feel great at the first but i ended up stopping a lot. I ahd my usual stertch break at 0.5 miles. I think took breaks at 3.3 miles, 5.07 miles, 6.04 miles(traffic), 7 and 8 miles. I was able to maintain pace for the most part but only because of these breaks. splits 9:22, 9:10, 9:13, 9;14, 9:11, 9:12, 9:11, 9:02, 8:51. 

I ran 3 miles total ...2.11 miles at the state cross country meet and finshed off 0.89 miles later in the day. This was done in 4 segments the ave pace for the segments was 10:04 (0.89 miles), 10:36 (0.32 miles), 9:10 pace (0.91 miles), and 9:13 pace (0.89 miles).

8.34 miles on the bicycle in 38:52.