2/1/2012
8:30 AM
3.7 mi
45:00
12:10 mi
Nike Free 5.0 V4 Black (Blackie)
4 x 1K (.65 miles) @ HM
Wasn't up for 1Ks. I did four pyramid ramp up/ ramp down from 12:00 m/m with .25/ .3/ .4/ .45 at 10:30m/m about 2 min walking in between