1/21/2011
7:00 PM
6 mi
47:36
7:56 mi
Brooks Ghost 3 NL
1.25 mile warm-up, increase elevation to 1% and pace to a peak of 7:30 for mile 3 - 4. Reduce speed gradually to 8:00 by 4.5 miles - 5.0 miles. Gradual increase to 6:59 pace for last .25 miles.