my exercise

average heart rate 136

total running time 40:11.  deliberately slow

20 PU, 20 SU, 30 ext.  back still bothering me but I am doing these exercises quite slowly and seeing if I can work through the pain.

ran a tempo run today.  6 minute warrm-up tog et to the track.  then ran 3.5 miles in 27:29 ( 7:55, 7:55, 7:53, 3:46).  cool down to compelte total run of 42:09.  average heart rate 149 max HR 166.

40 minutes on the stationary bike

20 PU, 25 SU, 30 ext

37:15 total running time.  out 19:48 back 17:27.  heart rate 149 average and max 166.  overheated as i ran in the late afternoon.

25 PU, 30 SU, 30 ext

total running 69:44.  Same course as last Satruday but last Satruday I left at 6:15 AM with temp in low 50's and this time I left just before 9 AM with temp around 70 when I started and 76 when I finished.  I ran the SV trail in 19 flat (7:57 first mile and 11:03 second mile with monster hill).  I was really dead once I came to the hill.  hr average 149 and max 164.