I retired from the Army after 26 years of service in 2010. I moved home to Arizona. My wife and I are empty nesters. In 2016 I had stents placed in my heart after discovering coronary artery disease. Since early 2016 I have lost 30 lbs and got in much better shape. August 2017 I retired again. We served a mission to Mexico from October 2017 until April 2019.
bike outside...really nice weather. total time 45:23. The first 3.8 miles were against the wind and the going was a bit slower. After that I only had about 0.75 miles against the winde and about 2 miles with a cross wind. the rest was with the wind at my back. 5 mile splits really reflect the wind's effect on me: 23:25, 20:39 then 1:19 to finish
total running time 73:49. tried tos tart conservatively and the gradually speed up. Plan was to go sub 9 min/mile for the last 2 miles. wasn't able to. splits 9:25, 9:14, 9:16, 9:18, 9:14, 9:10, 9:01, 9:10.