10/13/2009
8:15 PM
7 mi
53:05
7:35 mi
Newton Gravity Trainer ((trail runners))
1 mile warm-up
4.5 tempo miles @ 7:19 pace (8.2 mph)
half mile kick @ around 6:40 pace (9.2 mph)
hr for 5 tempo miles = 170
1 mile cool down