my exercise

total time 37:12.  I was quite sore from the Saturday run so I took it easy.  splits 9:31, 9:17, 9:21, 9:03

morning 3 miles total time 25:51.  This was the fastest 3 miles I have run in quite some time.  splits 8:58, 8:33, 8:20

evening  2 miles  total time 18:32.  splits 9:21 and 9:11.

25 minutes on an exercise bike.

total time 36:02.  tried an experiment and warmed up for 2 miles and then ran a mile as hard as I could.  I actually started slowing a quarter mile from the end of the mile but still surprised myself.  splits:  9:17, 9:13, 7:44, 9:48.  A better pacing of myself during the mile would likely have resulted in even a faster mile.  I am gradually going to increase mileage and hopefully fitness.

total time 65:50.  I was tired and slow so no ladders today.  However,  I thought I would go out easy and then try to gradually go faster.  didn't work.  splits 9:12, 9:12, 9:04, 9:09, 9:14, 9:41, stopped for water and 1 minutes break10:19.  felt lousy the last mile and a half.