3/9/2011
7:24 AM
7 km
33:31
4:48 km
adidas Falcon (old trainers)
Warm-up
Intervals
Recovery - 12kmph (5min per km)
Fast - 15kmph (4min per km) Last fast interval at 15.5kmph (3.52 per km)
1 minute intervals (with a couple of 2 minute intervals)
Cool down.