my exercise

15 pushups, 20 cr, 30 back extenders.

morning 30 minutes stationary bike 9.63 miles.

afternoon run...total time 37:45.  Out in 19:48 and back in 17:57.  HR ave 154 and max 169.

morning stationary bike 30 minutes 9.5 miles.

evening run in the cold rain.  total running time 26:56.  did not put on HR monitor.  did not push at all.

bike in the morning 30 minutes.  10 miles

afternoon run 24:48.  6x200 with 200 recovery.  each pair : 1:56, 2:00, 2:01, 2:02, 2:10, 2:11.  200s in 47,50,51,51,50,51.  HR 146 ave max 164.

15 pu, 20 cr

bike 35 minutes 11.3 miles

run int hea fternoon 3 miles in 27:17

total running time 61:34.  HR 150/164

at the turn around 31 minutes did alternating fartleks and slow for same time as fartlek 4-3-2-2-1-1-1  (4 minutes hard 4 minte easy 3 min hard 3 min easy etc).  4-3 and second 2 included significant uphill.