tues 9/4

here I am making up for yest.,
so i have been researching and looking up a lot of runs/marathons and such, disneyland ones ask runners to keep up with a 16 min or less per mi, so thats my goal - less than 16 min per mile....
tues i went out and wan (wan = walk + run), with Domino who stops and pee's everywhere, a couple red lights and a couple cross walks, i did a mi in 17.05 min, totaling the walk about 52 min + 20 min walk to and from work (about 10 min each way) + about 1hr and 15min at the community center which hurricane and i did a couple rounds of bleachers - bleachers have 11 steps going up - we hop each one, run down, side run up, run down (once for each side = done twice) - then we run up then down, we start off with 2 walks around the track as a warm up (tony came with us), bleachers, a couple 100m then 200m race, wan the track with a round of extending our run....
had 2 people (one was a trainer) compliment me and tell me i am doing a good job, to keep up the work ect.,
we were at the track about
we did another round of bleachers and we cooled down on the track....
yest total work out = if i remember correctly, about 3 hours and 15 min