my exercise

30 minutes on the exercise bike.  10.6 miles.

total exercise 36:10.  wlked 1-1-1 at 10, 21, and 32 minutes.  went increase tempo for 1-1-1 and then hard for 1-1-1 just prior to walking.  tired this morning.  work is very busy.

31:45 total exercise.  walked 1-1 at 10 and 21 minutes.  was short on time so ran hard for 3 minutes before each walk.  turned around at 15:30.  slower on the way back because of more wind.

total exercise time 63:23. walked 1-2-1-1 at 15, 31, 43 and 53 minutes.

segments: elliot crossing 8:25 out, 10:21 back (with 1 minute walking)

greenfield crossing 8:49 out(with 1 minute walking), 8:40 back (trying to go hard)

railroad track 8:33 out, 9:14 back (with 1 minute walk)

loop out and back 9:22 (included 2 minutes walking)

I went same distance as last week but faster with the turn around at 29:57. The heat then got to me a bit so I walked an additional minute.  I am going to have to start running before 6 am with the heat.