10/31/2009
8:50 PM
5.5 mi
1.5 mile warm up
4x 400M @ 1:14 (74s) w/ 45s rest
3x 200M @ 0:37 (37s) w/ 20s rest
walked a 200
4x 400M @ 72, 73, 74, 77 w/45s rest
1.5 mile cool down