Notes
went almost 10 minutes over since I didn't gage the route quite right. warm up with the girls was tough - they want to go from walk to full run. couldn't quite get an 'easy' pace going so I walked the full 15 minutes. Run was decent. tried to keep my pace between 10:50 and 11:20 for the most part. cool down was a bit easier with the girls. By then they were tired and I was able to slow down my pace to eventually a walk.
Training Plan Entry
medium
0:45
hard effort - 15 minute walk to jog, 20 min harder effort (maintainable for 20 minutes) 10 min jog to walk