7/30/2013
7:00 AM
3.5 mi
42:00
12:00 mi
Nike Free 5.0 V4 Black (Blackie)
warm up
8 x 400m at 5K pace worked up to 6.4 (9:22)
2 - 2.5 min rest per interval
Workout type:Interval
Distance:4 mi
5x1000@ 10K pace
2 min rest per interval