7/16/2008
6:30 PM
4.9 mi
1:00:00
12:17 mi
ASICS Gel-1130 (green asics)
1 mile easy 4.5
3x10 minutes T pace
(1) 10:30 pace 5.7 HR 141 (after 30 sec jog)
(2) 10:20 pace 5.8 HR 153
(3) 10:20 + (in the last minutes I did 30 seconds at 10, 9:30 and 9) HR 154
tempo interval = 10:17
1 mile easy