12/20/2017
8200 m
49:59
9:49 mi
Saucony Ride 9
Initializing charts...
8-10 x 500 @ Aerobic Power pace (~5k), r= 100j
(*if needed you can break into sets w/ 400j)
+ jog 1600, then 400, 300, 200 @ mile finishing speed
(speed you hope to run at end of a mile, w/ equal jog recovery); goal of 87-88 per 400