| Date: | 8/5/2008 |
| Type: | Speed |
| Course: | PHX Track |
| Distance: | 4.5 miles |
| Duration: | 38:01 |
| Pace: | 8:27 / mile |
| Shoe: | ASICS Gel-Nimbus 5 |
| Notes: | Ran at the track with Ira. Did 6 sets of 800's. Goal is to work up to 10 sets all at 3:30. |
| Statistics: | VO2 Max: 37 |
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 0.5 Mi | 3:09 | 3:09 | 6:18 | | | |
| Recovery | 0.25 Mi | 2:42 | 5:51 | 10:48 | | | |
| Interval | 0.5 Mi | 3:26 | 9:17 | 6:52 | | | |
| Recovery | 0.25 Mi | 2:44 | 12:01 | 10:56 | | | |
| Interval | 0.5 Mi | 3:34 | 15:35 | 7:08 | | | |
| Recovery | 0.25 Mi | 3:03 | 18:38 | 12:12 | | | |
| Interval | 0.5 Mi | 3:43 | 22:21 | 7:26 | | | |
| Recovery | 0.25 Mi | 2:44 | 25:05 | 10:56 | | | |
| Interval | 0.5 Mi | 3:46 | 28:51 | 7:32 | | | |
| Recovery | 0.25 Mi | 2:47 | 31:38 | 11:08 | | | |
| Interval | 0.5 Mi | 3:41 | 35:19 | 7:22 | | | |
| Recovery | 0.25 Mi | 2:42 | 38:01 | 10:48 | | | |
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