4/3/2013
9 mi
1:10:03
7:46 mi
Brooks pure cadence (Pink)
10 minute warm up (8:57); 20 minutes @ 7:16 pace; .13 recovery (10:00 m/m); 3 x (.25 @ 6:15; .25 recovery); 2 x 1 mile at 7:16 pace; 1 minute recovery; 10 minute cool down with 5 x 30 second pick ups at 6:00 pace.