my exercise

40:32.  Didn't push at all.  I was tired and the legs continue to be heavy.  I am thinking it is time for new orthotics.

20 PU, 20 SU, 20 ext, 20 PU, 20 SU 

total running time 44:39.

5 x 1000 meters  4:39, 4:36, 4:39, 4:38, 4:38.  1 minute rest(100 meters) in for 3 rest periods and the 1:30 for the rest between 4th and 5th.

this was the best lactate threshold work-out I avhe had in years.  I am wasted but happy.

bike for 40 minutes

20 PU, 20 SU, 20 ext, 20 PU, 20 SU

37:44 total running time.  Got up at 4 AM and was pretty tired.  20:41 out and 17:03 back. 

20 PU, 20 SU, 20 ext, 20 PU, 20 SU

total time 57:10.  Started out faster than usual getting to Bridgeport in 10:12.  After crossing Bridgeport again I did 3 x 1 min fartlek starting at 25 minutes with 1 min in between.  I started the GV trail at 36:58 and ran it in 6:22.  I was dead at the end of this so this didn't end up being my fastest 7 mile loop but it was still a very good run.