my exercise

terrible weather to run a race in but the environment was really fun.  I signed up on a whim because we are down here for the blessing of our grand daughter and our son Jeff was running the half marathon.  anyway...signed up adn ran in the rain and snow!

warm up 2.3 miles.  cool down 3.35 miles  I am pretty pleased with this because it was at altitude too.

got in from Utah too late to get up early for exercise.  the weather was really windy when I went running.  Did the out and back.  Out in 19:41 with almost all the wind at my back.  back in 17:28 with almsot all the wind at my face.  total running time 37:09.

morning:  total running time 23:17.  then got on the exercise bike for 27 minutes and 9.12 miles

all in the morning:

track...4x 800 with 1 lap active recovery.  800's in 3:39, 3:34, 3:35, 3:39

recovery 2:30, 2:45, 2:54.

total run 35:22.  HR 142/162

20 minutes on bike after the run.  6.51 miles

run followed by the bike.

I was really sore in the morning so my run was 31 something.  wrote it down at work adn now can't remember.  Did 20 minutes on the bike immediately afterwards for 6.56 miles.

30 back extenders

not a cloud in the sky for my run.  I ran west on Chambers to Grandview and then did the grandview-soundview trail and turned around and did the reverse.  Legs are a bit sore due to all the asphalt but the time wasn't bad.  Did 34:46 out and 36:47 back.  it was so great to get a bunch of sun.  total running time 71:33.  HR 147/160.

pm only total running time 36:50.  out in 19:38 and back in 17:12.  HR 145/158

felt tired from the start.

total running time 27:47.  really sore in the morning.

rodae exercise bike 17:13 to round out 45 minutes of exercise,  5.64 miles.

morning run in 33:33.  did 5 x 2 minutes hills.  @ 1/4 mile but not sure.  jog back down hill in about 2.5 minutes.

then 16:27 on bike to round out 50 minutes of exercise.

AM:  total running time 30:23.  went hard up the hill and then did 3 x 45 sec hard at the end.

bike only 14:37 (to round out 45 minutes of exercise).  4.76 miles.

ran the same route as last Saturday- GV then SV trail then the reverse.  total running time 69:50.  HR 146/160.  hils went better this time.

total running time 36:49.  out in 19:33 back in 17:16.  pretty tired from the travel to AZ on Saturday with the return yesterday.  HR 145/159.

30 back extenders.

morning easy run 27:51 for 3 miles.  then right on bike for 17:09 to round out 45 minutes of exercise.

5 x 2 min hill. total running time 33:23

bike for 16:37 to round out 50 minutes of exercise

31:15 run.  not pushing it.

bike 13:45 to round out 45 minutes of total exercise.  4.48 miles

2.1 mile warm-up.  race course was measured using a website which measures walking courses.  I think it was long but it did have a long hill in the middle of it!  I then ran another 1.8 cool down. 

I didn't run yesterday because I started the prep for a colonoscopy yesterday at 9 AM.  I got sedated this morning.  Drinking the go-lytely last evening and this morning was no fun.

I bounced back faster than they said I would so I went on a late afternoon run today.  I went deliberately slow because I am going to do the hill repeats tomorrow morning early.  total run time was 42 flat.

5 x 2 min hills.  total run 33:46.

total run 43:51.

ran the same route as previous.  wind kicked my but 73:36.  Did the first half in 33:21 and then really fell apart after the hills.  The entire GV trail coming abck was against the wind.

30 back extenders

total running time 48:15.  I ran towards Steilacoom down the hill.  I measured off a half mile on the hill and I ran 3 by 5 half mile up hill with active recovery jogging back down.  ran them in 4:23, 4:53, and 4:47.  warm up was 9 minutes and cool down was 15.  HR 145/164.