my exercise

total time 31:15.  splits 9:20, 9:31, 9:14, 3:10

total time 38:14  warmed up 6 minutes them 2 minutes uptempo 2 minutes recovery.  splits 9:13, 8:58, 8:41, 8:30, 2:53

0.7 mile run  7:04 time

20 minutes bike ride

1.68 miles 16:21 (mile in 9:42)

total time 42:52.  at 10 minutes and at 30 minutes I ran 5 minutes hard.  splits 9:21, 8:45, 9:29, 8:36, 6:42

in Queretero.  took a day off from running.

total time 62:43.  I tried to go a bit harder but at a sustainable pace.  by 4 miles I knew I wouldn't last the entire work-out but I figured I'd get to 6 miles.  I had to take a call at 5.93 miles that took awhile.  When I started back up the soreness had already set in.  At 6 miles I slowed quite a bit for about 0.2 miles then I picked up the pace again.  splits 9:05, 8:59, 8:43, 8:35, 8:41, 8:40, 9:24, 0:35.