my exercise

total running time 27:03. tried to run really controlled. splits 9:07, 9:01, 8:55. 

bike 6.24 miles in 28:49.

total running time 91:12. plan was to run 9:10- 9:15 pace for first 7 miles and then speed up. splits 9:19, 9:07, 9:09, 9:17, 9:08, 9:10, 9:13, 9:04, 8:57, 8:48. 

total running time 27:45. ran after the soccer match andonly an hour after I ate. Felt really sluggish. splits 9:25, 9:15, 9:05. 

total running time 65:13. felt sore and had a hard time getting going. splits 9:30, 9:12, 9:14, 9:19, 9:23, 9:17, 9:18. 

total running time 26:47. after 5 minute warm-up I ran 1 minute hard 2 minutes recovery. splits 9:04, 8:50, 8:53.

total bike time 18:59. 

stopped the watch late. total running time 65:23. really sore from the run yesterday. this felt a little hard even though I was not pushing it. splits 9:36, 9:13, 9:17, 9:18, 9:20, 9:22, 9:14, 0:03.

total running time27:02. easy run not pushing at all. splits 9:11, 9:01, 8:50.

30 min on exercise bike (bike in the shop)

total running time 100:04. goal was first 8 miles in 9:12 pace then speed up. I was at 9:11 pace after 8 miles and then I sped up. splits 9:16, 9:07, 9:15, 9:12, 9:07, 9:07, 9:11, 9:13, 9:03, 8:53, 8:40.

total running time 27:09. splits 9:17, 9:01, 8:51

30 min on exercise bike

total running time 69:04. it was rainy and a bit cold. I had a plan that I backed off on as I am feeling a little ache in my left lower leg. seems more like soft tissue ache than bone but I didn't run the half mile repeats at the intesnity that i originally planned. I did 3 half miles uptempo at 1, 3.5 and 6 miles. splits 9:42, 8:59, 9:11, 8:58, 9:13, 9:17, 9:02, 4:42. 

total running time 27:09. splits 9:14, 9:04, 8:51.

total bike time 29:35

total running time 69:24. felt fairly sore. splits 9:34, 9:12, 9:17, 9:21, 9:12, 9:15, 9:02, 4:31. 

total running time 26:54. splits 9:15, 8:54, 8:45.

total bike time 24:04

total running time 99:26. plan was to run about 9:08 pace for the first 8 miles. I actually run just under 9:06 pace for that distance and then sped up. overall pace for the entire run was 9:02 pace.  splits 9:15, 9:04, 9:06, 9:08, 9:03, 9:07, 9:05, 9:09, 8:58, 8:48, 8:43.

really sore. total time 27:25. splits 9:30, 9:00, 8:55

total running time 68:52. ran up tempo mile from 2.25 to 3.25. plan was to repeat again from 5.5 to 6.5 but I actually started at 5.51 and then timed the next mile. splits 9:27, 9:12, 2:20, 8:36, 9:25, 9:23, 2:34 (0.26 miles), 8:44, 9:11 (0.99 miles). 

total running time 27:00. splits 9:13, 8:55, 8:52.

riding time 31:18.

total running time 69:27. legs were fairly heavy. splits 9:23, 9:20, 9:19, 9:15, 9:13, 9:19, 9:05, 4:33. 

total running time 27:16. splits 9:20, 9:03, 8:53.

bikie time 28:31.

total running time 108:30. plan was 9:05 pace per miles for 9 miles then speed up. splits 9:15, 9:02, 9:06, 9:07, 9:07, 9:04, 9:03, 9:02, 9:03, 8:57, 8:56, 8:48.

total running time 27:13. splits 9:17, 9:02, 8:54.

total running time 68:49. splits 9:17, 9:03, 9:13, 9:13, 9:16, 9:16, 9:02, 4:30.

total running time 26:53. splits 9:06, 9:01, 8:46.

bike time 30:11

total running time 70:51. not feeling 100% and it rained the whole run. splits 9:31, 9:09, 9:20, 9:34, 9:32, 9:35, 9:27, 4:43.

total running time 26:53. splits 9:01, 9:04, 8:48.

total running time 108:42. splits 9:13, 9:04, 9:12, 9:13, 9:06, 9:05, 9:09, 9:05, 9:08, 8:49, 8:50, 8:48.

total running time 27:55. really tight and sore from the long run yesterday. splits 9:33, 9:13, 9:09.