3/1/2012
3:40 PM
7.1 mi
51:48
7:18 mi
Nike Air Pegasus+ 28 (Orange)
1800 mtr warm up including 4x100mtr strides followed by 5x1000mtrs @ 15.8kph with 200mtr recoveries @10kph, 600mtrs jog between blocks then 4x400mtrs @16kph with 200mtr recoveries @10kph and a 1000mtr warm down jog to finish.