11/6/2012
2:50 PM
5.1 mi
37:35
7:23 mi
Nike LunarSwift+
1000mtr warm up followed by 200, 400, 600, 800, 1000 mtr all at 9mph with half distance recoveries at 7.15mph and then 100,200,300,400mtrs and back down all at 9.32mph with half distance recoveries at 7.15mph and 500mtrs cool down to finish