my exercise

1.05 miles... messed up the watch so not sure but 0.85 miles of this run was in 10:50 pace

15 minutes exercise bike

10 reps with 5 lba weight in each hand 5 different positions

1.05 miles in 10:53

easy run total time 48:26.  deliberately holding back  splits 9:28, 9:29, 9:30, 9:31, 9:30, 0:58

total time 53:26.  after 5 minutes warm-up I ran 2 minutes up-tempo 3 minutes recovery (although I messed up and didn't get the 2 minutes hard until 16 minutes and had 2 minutes recovery after that).   splits 9:07, 8:28, 8:43, 8:47, 8:35, 8:47, 0:59.

1.06 miles in 10:39

20 minutes on exercise bike

10 reps x 7 different orientation upper body

1.06 miles in 10:47.

total time 44:43.  plan was a tempo run and to up tempo halfway through.  splits 9:04, 8;58, 8:42, 8:24, 8:27,  1:08.

1.07 miles in 10:43.

10 minutes on exercise bike

messed up my watch 1.07 miles (0.59 of that ran in  6:09 for 10:23 pace)

total time 86:53.  I ran for 30 minutes steady then did a ladder though 82 minutes  1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1 splits 9:19, 9:15, 9:19, 8:51, 8:35, 8:51, 8:56, 9:02, 9:09, 5:36.  I struggle a bit at the end.

total running time  48:38.  easy run the whole time 9:31, 9:30, 9:30, 9:32, 9:37, 0:58.

total time 54:38.  ran 3 half miles hard effort...at 1.5, 3.5, and 5.5 mile points.  splits 9:16, 4:29, 3:53, 9:18, 4:36, 3:55, 9:16, 4:38, 4:00, 1:18.

1.52 miles in 15:01. (9:54 pace).

15 minutes exercise bike

10 reps of 5 lbs weight in 6 different orientations upper body

1.53 miles in 15:07 (9:54 pace)

total time 47:23.  plan was hard mile at 2.5 miles.  splits 9:23, 9:23, 4:46, 8:02, 9:54, 5:55

1.06 miles in 10:51

10 minutes exercise bike

1.07 miles in 11:00.

total time 87:06.  plan was slower than 9 minute pace for first 6 miles then faster than 9 minute pace for last 3.55 but didn't quite make it.  splits 9:13, 9:05, 9:10, 9:06, 9:00, 9:19 (lost focus), 8:44, 8:50, 8:51, 5:48 (kinda dead by this time).

total time 47:33.  easy run but wasn't it aroung 9:20 pace.  splits 9:20, 9:16, 9:19, 9:23, 9:18, 0:57

total time54:08.  after 10 minute warm-up I ran 1 minute up-tempo 2 minutes recovery for the entire run.  splits 9:23, 8:39, 8:46, 8:43, 8:43, 8:47, 1:07.

1.58 in 15:40.

15 minutes exercise bike

free weights, 10 reps in 5 different orientations

1.58 in 15:51.

total time 45:09.  I took it easy for 2.75 miles and then went up-tempo. splits 9:19, 9:12, 9:00, 8:26, 8:23, 0:49.

1.58 miles in 15:48

15 minutes on exercise bike

1.58 miles in 15:50.

total time 86:53.  ran 3 hard miles starting at 2,5, and 8 miles.  splits 9:15, 9:14, 8:12, 9:31, 9:14, 8:34, 9:35, 9:38, 8:52, 4:49.

total time 48:02.  easy run splits 9:34, 9:34, 9:32, 9:13, 9:15, 0:55

Merry Christmas time constraints so short run total tim 31:00, splits 9:25, 8:56, 8:57, 3:42

2.07 in 20:42 (10:01, 9:57, 0:45)

10 minutes exercise bike 

0.2 miles in 2:02

total time 46:25.  ran two half miles hard with recovery and warm-up time in between  splits 9:23, 4:30, 3:52, 9:23, 4:48, 3:54, 9:32, 1:02.

1.06 miles in 10:45.

15 minutes on the exercise bike

1.06 miles in 10:31.

total running 57:04.  easy run splits 9:31, 9:16, 9:28, 9:18, 9:15, 9:17, 0:59.