my exercise

easy day except did 2 fartleks during the 3rd mile.  total time 31:18.  splits 9:10, 9:15, 9:15, 3:38

total time 36:53. I did a fartlek every  2 minutes starting at 6 minutes through the fartlek starting at 34 minutes.   splits 9:17, 8:47, 8:49, 8:55, 1:05. 

warm-up 0.71 miles in 6:51

15 minutes on the exercise bike

1.71 miles in 16:45 (splits 9:45 and 7:00)

total time 45:40.  after a warm-up of 5:30 I increased to a tempo run.  my goal was to run 8:30 pace for 4.5 miles. I didn't make it but I think I went to fast for the first half mile.  splits 9:04, 8:40, 8:42, 8:43, 9:29, 1:03.  At 4 miles I slwoed singificantly for half a mile (10:00 to 10:30 pace) and then I picked it up again.  

total time 16:52.  splits 9:49, 7:03

total time 72:35.  after 20 minute warm-up did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1

splits 9:58, 9:44, 8:37, 8:45, 8:46, 8:54, 9:03, 8:48.