my exercise

total tme 41:50.  first mile with Jeff and my grand daughter Anita.  easy run today  splits 11:06, 9:59, 9:58, 9:43, 1:04 

still feeling pretty sore.  Did my run but made no effort to push.  total time 67:12.  splits 9:40, 9:27, 9:30, 9:29, 9:48, 9:34, 9:44.

easy run...legs feeling better so I upped the pace a bit the last 2 miles.  total time 39:10.  splits 9:35, 9:43, 9:25, 9:23, 1:04.

total time 1:51:26.  since I have been dealing with lots of soreness I wasn't really sure about this run.  I run the Murdock canal trail which was flatter and a bit lower in altitude. I had felt better but I deliberately ran the first bit at 9:45 pace ( 3 minutes) and then gradually sped up.  I realized how good I was feeling and decided that I would run a tempo from 5.5 miles to 9 miles and then slow again.  It went pretty well...splits 9:24, 9:16, 9:14, 9:13, 9:18, 9:01, 8:56, 8:51, 8:44, 9:34, 10:08, 9:48.

easy run - last one in Utah for awhile,  total time 53:30.  splits 9:43, 9:36, 9:42, 9:44, 9:37, 5:06

total time 68:51.  plan was 2 minutes uptempo every 10 minutes.  did this.  tried not to go all out.  Most of the timew as between 8:15 and 8:30 pace.  splits 9:37, 9:00, 9:02, 9:04, 9:08, 9:09, 9:13, 4:39.

total time 45:17. easy run splits 9:43, 9:27, 9:26, 9:31, 7:11

7.91 miles on bicycle 39:11.  average speed 12.1 mph

total time 70:03.  goal was steady running without heavy exertion but last 2.5 miles I ahd to work to maintain steady.  splits 9:28, 9:15, 9:14, 9:21, 9:16, 9:12, 9:21, 4:56.

total time 45:27  easy run splits 9:41, 9:27, 9:26, 9:27, 7:27

bicycle 29:12.  11.4 mph

total time 1:50:01.  plan was to do up-tempo half miles at 2.5, 5.5, and 8.5 miles- goal 4:20 for up-tempo and 9:20 the rest).  Wasn't sure what I was going to do the last 3 mile segment but ended up doing a fourth up-tempo half mile.  I am fairly pleased with my progess since we got home from our mission.  splits 9:29, 9:16, 4:36, 4:18, 9:15, 9:12, 4:37, 4:23, 9:16, 9:11, 4:35, 4:16, 9:17, 9:16, 4:41, 4:24.  

easy run total time 52:26.  splits 9:42, 9:31, 9:31, 9:33, 9:30, 4:39

total time 66:13.  plan was 1 mile warm-up and then 5 miles up-tempo then 1.5 miles at around 9:20- 9:30 pace.  this went pretty well. splits 9:25, 8:30, 8:30, 8:32, 8:29, 8:29, 9:36, 4:42.  I amr eally pleased with this run and will go easy until the long run on Saturday.

4.8 miles in 45:31.  easy run splits 9:44, 9:24, 9:25, 9:23, 7:34.

6.19 miles on the bike in 31:00.  average pace 12 mph.

40 lunges and 20 squats.

total time 70:03.  plan was 9:20 pace after a warm-up mile.  splits 9:39, 9:18, 9:19, 9:20, 9:18, 9:18, 9:21, 4:30.

total time 45:43.  easy run splits  9:45, 9:31, 9:27, 9:26, 7:34.

bicycle 23:07.  ave speed 12.9 mph

40 lunges and 15 squats

total time 1:48:17.  plan was up-tempo mile after 3 miles of steady pace... warm up first 4 minutes.  splits 9:30, 9:06, 9:02, 8:30, 9:08, 9:08, 9:07, 8:31, 9:18, 9:09, 9:08, 8:42.  first steady 3 miles 27:38, second 9:23, and third 9:35.  I felt really good about this work.  Next week I will go up in mileage and not do anything hard.

total time 52:55.  easy run and I am struggling with my back after helping with a move on Saturday.  splits 9:54, 9:35, 9:42, 9:35, 9:30. 4:40

total time 73:03.  plan was warm up for 4 minutes @ 9:45 pace and then go steady for the run at 9:05 to 9:10 pace.  splits 9:26, 9:08, 9:04, 9:07, 9:03, 9:09, 9:09, 8:54, 0:03.  meant to stop the watch at 8 miles.  back feels better today.

total time 45:56.  really sore.... slow splits 9:44, 9:21, 9:27, 9:28, 7:56.

6.26 miles on bike in 34:23.  big headwind for first half of riding.

40 lunges 20 squats.

raining so ran on hard surface... heavy shoes.  total time 74:18.  goal was 9:15 pace after first mile for warm-up.  splits 9;27, 9:12, 9:16, 9:13, 9:22, 9:22, 9:15, 9:12.

total running time 45:16.  easy run.  splits 9:44, 9:23, 9:21, 9:15, 7:33.

total time goal 1:57:58.  plan was warm-up 5 minutes then 9:10 to 9:15 pace through 7 miles then 9 minute pace for anotehr 4 miles then as fast as I can go for the last 2.   wasn't sure what to expect.  splits 9:29, 9:08, 9:11, 9:10, 9:11, 9:09, 9:12, 8:56, 8:57, 8:58, 8:57, 8:52, 8:48. I felt really good about this work-out.  I am going to move up to 45 miles total this next week and then hang out there for awhile.  I won't go beyond that amount of weekly mileage until I start training for a marathon.

total time 52:44.  easy run splits 9:43, 9:32, 9:42, 9:31, 9:32, 4:44.  average pace 9:36, average HR 117

total time 72:52.  every 5 minutes I did a 45 second fartlek.  splits 9:19, 9:00, 9:01, 9:03, 9:03, 9:09, 9:10, 9:08.

total running time 50:04.  splits 9:37, 9:29, 9:32, 9:28, 9:31, 2:27

bike time 24:16 (12.5 mph)

total time 73:29.  goal was 7:10 pace easy run (but the last 3 miles didn't feel easy).  splits 9:29, 9:11, 9:12, 9:13, 9:04, 9:06, 9:13, 9:00

total time running 49:40... splits 9:37, 9:23, 9:26, 9:27, 9:25, 2:22

bike 22:48  13.3 MPH

40 lunges, 15 squats