my exercise

total time 32:56.  tried to do a tempo run.  splits 9:31, 9:22, 9:23, 4:40.

total time 48:49.  tried tot ake it easy...actually couldn't even hold what I thought should be easy as I had to slow down at 3.5 miles.

splits 9:49, 9:42, 9:39, 9:46, 9:53

20 minutes on the bike hard!

total time 32:36.  After half mile warm-up I ran quarter mile repeats at 7.5 mph with an eighth of a mile recovery at 5.7 mph.  the 7th quarter mile started at 7 mph and finished at 7.1 mph.  the last recovery was at 5.5 mph for hafl a lap and then I gradually increased to 6 mph.

splits 9:26, 8:55, 9:09, 5:06.

total time 69:15.  plan was to take it easy.

splits 10:17, 10:00, 9:50, 9:41, 9:41, 10:00, 9:47.  this felt easy through 4.  I was struggling at 5 which is why I slowed it down.  the last mile I alternated a bit faster and a bit slower each eighth of a mile since I was struggling.

goal is 1,000 miles by the end of the year.  I will ahve to pick it up to make that.