my exercise

total running time 47:57. ran in Washington DC. ran down to the Independence Mall and then did 2 laps and then back to the hotel.

total running time 45:41.  I ran guestimates of 1000 meters tempos with 1 minute active rest.  tried to mimmick the work out on the track but wsa at Independence Mall and I don't know what that distance is.  guess.  felt good.  Sunny and mid50's.  great day!!

30 back extenders

no access to an exercise bike so I ran again.  I deliberately went really slow.  total running time 45:41.  average HR 133.  Max HR 149.   

40 minutes on the exercise bike.  talked to Jeff on the phone almost the entire time.

30 back extenders

71:58 total running time.  ave HR 149; max HR 167.  Out in 36:30 and back in 35:28.  I ran the 5-4-3-2-1 fartlek workout with 5 minutes hard and then 5 minutes easy and so on.