my exercise

1.6 miles in 15:19 (9:35 pace)

15 minutes exercise bike

1.6 miles in 15:04 (9:25 pace)

5 lbs weights in each hand in 6 different positions

total running time 66:20.  really tired with a lot of walking this week.  just ran... splits 9:26, 9:04, 9:04, 8:55, 8:56, 9:06, 8:37, 3:11.

total time 47:59.  easy run splits 9:33, 9:19, 9:17, 9:28, 9:23, 0:59.

total time 54:10.  warm-up 1.5 miles then half mile hard, recovery 1.5 miles, half mile hard, 1.5 miles recovery, 0.5 mile hard, 0.1 to finish.  splits 9:16, 4:36, 3:48, 9:16, 4:35, 3:47, 9:13, 4:40, 3:51, 1:08. This felt really good.

1.6 in 15:38 (9:45 pace)

10 minutes exercise bike

1.6 in 15:17 (9:33 pace)

total time 43:46. goal was warm-up mile in 9:20- 9:30 then total time for 5 miles in high 42 minutes.  Also didn't want to look at my pace at all.  splits 9:14, 8:22, 8:26, 8:21, 8:20, 1:03.  I forgot once and looked at my watch and my pace was 8:15.  

1.6 miles in 15:13 (9:30 pace)

15 minutes on exercise bike

5 lb weights in both hands 7 different positions

1.6 miles in 15:21 (9:36 pace)

total time 84:39.  goal was to run 3 separate 1 mile hard with two mile in between and to hit 9 miles at less than 81 minutes.  splits 9:07, 9:08, 8:13, 9:12, 9:16, 8:25, 9:21, 9:24, 8:53, 3:38.  i came in right at 81 minutes so I didn't quite make the goal.  I am exhausted now.

total time 48:56.  easy run splits 9:47, 9:37, 9:30, 9:32, 9:32, 0:57

total time 55:21.  legs really sore.  the plan was to run the first miles between 9:20 and 9:30 then run miles 2 through 5 close to 9 minutes pace and then speed up and try to get the 6 miles at 54 minutes.  I sped up at 5.2 miles into the run. I came close with 54:16.. splits 9:21, 9:08, 9:04, 9:06, 9:01, 8:36. 1:05.

1.6 miles in 15:31 (9:42 pace)

15 minutes exercise bike

1.6 miles in 15:34 (9:44 pace)

total time 44:38. a fter 5 minutes warm-up ran 2 minutes up-tempo 3 mintues recovery until the end.  splits 9:11, 8:36, 8:26, 8:46, 8:42, 0:58

1.6 miles in 15:21 (9:36 pace)

15 minutes on exercise bike

shoulder bothering me no weights.

1.6 miles in 15:00 (9:23 pace)

total time 74:45.  after 20 minutes warm-up ran a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1 then cool down.  splits 9:15, 9:11, 8:37, 8:50, 8:46, 9:01, 8:59, 8:53, 3:14.  I have been on my feet a lot this week.  I am sore.

total time 63:22  easy run... longer today because will be traveling this week.  splits 9:28, 9:18, 9:22, 9:26, 9:20, 9:30, 6:59. 

total time 33:32.  in neighborhood around Guadalajara East mission home.  splits 9:29, 9:20, 9:08, 5:36.

total time 34:02.  streets of Morelia.  splits 9:33, 9:31, 9:27, 5:21.

total guess as I had to run around in circles on the second floor of our hotel.  Noone was awake to let me out into the street.  my GPS didn't pick up well so the distance is a guess but the time was 22:31.

2.75 miles in 25:39 (9:20 pace)

10 minutes exercise bike.

the plan was to run 5+ total miles, half before and half after the bike.  Since I knew I would be traveling with a missionary but didn't know what time... I got the thought to turn this into my long run for the week.

6.3 miles in 55:05.  splits 8:41, 8:35, 8:36, 8:38, 8:33, 8:47, 3:15

total time 51:39.  easy run splits 9:15, 9:13, 9:19, 9:07, 9:07, 5:38.

total time 48:44.  I ran after flying all night to return from accompanying a missionary home to seattle.  My watch indicates that I slept for 3 hours and 48 minutes but only 55 minutes was deep sleep.  I took it easy and felt very sluggish.  splits 9:33, 9:23, 9:42, 9:41, 9:27, 0:59.

total time 53:40.  after 5 minutes warm-up I ran alternating 2 minutes up-tempo 3 minutes recovery.  splits 9:10, 8:45, 8:41, 8:46, 8:38, 8:42, 0:59

1.6 miles in 15:38 (9:46 pace)

15 minutes exercise bike

5 lb weights in each hand for 6 differents orientation of 10 reps each

1.6 miles in 15:10 (9:29 pace)

total time 43:33.  after 5 minute warm-up I ran a tempo run.  splits 8:54, 8:20, 8:27, 8:24, 8:25, 1:03

1.9 miles in 18:07 (9:32 pace)

10 minute exercise bike

1.9 miles in 17:34 (9:15 pace)

total time 89:22.  ran uptempo mile after 2 miles and then atleranted 2 miles recovery 1 mile uptempo x 3.  splits 9:08, 8:59, 8:29, 9:10, 9:12, 8:41, 9:07, 9:15 (struggling this mile), 9:01 (really struggling to run uptiempo), 8:21 (0.75 miles).