6/30/2009
4:30 PM
4 mi
32:00
8:00 mi
Nike Air Zoom Vomero+ 3
1/2 mile warmup . . . . 6x400(1:39, 1:40, 1:39, 1:40, 1:39, 1:39), roughly 2:20 for 400m recovery . . . . 1/2 mile cooldown