9/8/2010
7:00 PM
11 km
54:00
4:55 km
Saucony Kinvara (Red 1)
2k warmup, 1000m @ 4:05
500m recovery
1600m @ 4:15, 500m recovery
800m @ 3:55, 200m recovery
1000m with hill @ 5:00, 400m recovery
1000m with hill @ 4:30, 500m recovery
1000m @ 4:10, 1 k cool down