10/26/2011
11:15 AM
4 mi
39:58
10:00 mi
Brooks Defiance 4 (1)
Interval run at gym. 4 miles total. Jog speed at 5.5 mph; Interval speed at 7.5 mph. 1/4 mile intervals after 1 mile, 3/4 mile, 1/2 mile and 1/4 mile. The final interval was 1/2 mile followed by a 1/4 mile cooldown.