10/4/2013
5:45 PM
12.9 km
1:00:08
4:40 km
New Balance rc1400
2mi easy
2x 10 min at HM to 10k pace (4:00 & 3:56) with 2min active recovery
8x200m at 3k pace ( averaging 3:34min/k) with 200m jog recovery
1km easy