12/18/2008
6:30 AM
7.7 mi
1:05:00
8:28 mi
Saucony Grid Trigon 5 Ride (Red)
URL: http://www.bqx40.com/2008/12/mcmillan-speed-workouts-based-on-2141.php
Initializing charts...
Broke at 0:45:00 because I was trying to run a shartlek.
1 mile warm @ 6.5 mph
4x800 @ 8.6+ mph
3x400 recoveries @ 6.5 mph
cool down @ 6.5 mph