my exercise

total time 28:36.  took it easy just a 1 minute up-tempo at 16 minutes and then at 25 minutes.  splits 9:32, 9:25, 9:39

total time 38:16.  taking is easy since I am running the Gilbert Turkey trot 5K.  splits 9:46, 9:32, 9:25, 9:32

25 minutes on the exercise bike

Iw armed up for 2.9 miles.  The race got started late whichw as frustrating and they didn't have mile markers.  I ran last year in just under 26 minutes.  They changed the course.  I was not able to finish strong so I likely went out too fast.  I set a goal to break 25 minutes but improving over last year is almost as good.  I'll need to lose some weight if I really want to get faster.  cool down was 2.2 miles give a take a bit.  

cold this morning.  I planned on running 9:50 place for 4 and then picking it up.  I was uneven with my pace and then wasn't quite able to hold what I picked it up to.  total time 76:16.  splits 9:47, 9:46, 9:59, 9:39, 9:23, 9:08, 9:09, 9:25.  this was faster than last week.