9/30/2009
6:15 PM
12.1 km
1:00:00
4:58 km
Brooks Trance 8
2km warm up @11kph; 7 repeats of 1km @ 13.2-13.6kph; 0.5km @ 10kph recovery
increased speed of interval from 13.2 to 13.6. 13.6 was more appropriate really.