9/28/2011
4:00 PM
4 km
21:00
5:15 km
ASICS Gel-Nimbus 13 (Royal)
Warmed up by running 1 Km in 5.17, walked rested for 400m, then ran a 400m warm up followed by 3x200 @ 50 secs per interval, with a 200m warm down in between, and then a warm down afterwards. Followed by leg extensions, 100 row, and a sauna.