8/31/2007
5:30 PM
5 km
29:02
9:21 mi
Spira Volare ("Wavespring" tech.)
Warm up with .70 mi., hitting tempo pace by the end of the warm up; complete tempo run at 9:30 or faster, then cool down for .70 miles. Total workout = 4.5 mi.
This is a PR time.