left the house just after 5 am. 77 degrees and 35% humidity. It was not quite as nice as last Satruday but pretty nice. I ran for 30 minutes at a comfortable pace. I then did a 50 minute ladder alternating uptempo with recovery 1 minute each up to 5 minutes each adn then back down to 1 minute. I had already finished the 8th mile when I finished up the ladder. splits 10:11, 10:04, 10:04, 9:10, 9:37, 9:30, 9:32, 9:16, 10:13, 10:20. total time was 97:57. at 92 minutes I alternated 1 minute uptempo with 1 minute recovery until the end. the revoery minutes were REALLY slow. so... the time was 50:52 during the non ladder and 47:05 during the ladder more or less
after about 20 minutes I went out for a 43 minute bike ride.